Iron Cross Plank

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Latissimus Dorsi, Obliques, Rectus Abdominis, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Iron Cross Plank

Iron Cross Plank ndi masewera olimbitsa thupi ovuta omwe amalimbitsa ndi kumveketsa abs, obliques, ndi kutsika kumbuyo, komanso kuwongolera bwino komanso kaimidwe. Zochita zolimbitsa thupizi ndi zoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbitsa chizolowezi chawo cholimbitsa thupi. Kuphatikizira Iron Cross Plank muzakudya zanu zolimbitsa thupi kumatha kukulitsa kukhazikika kwapakati, kuthandizira mphamvu za thupi lonse, ndikuthandizira kuchita masewera olimbitsa thupi ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Iron Cross Plank

• Kwezani dzanja lanu lamanja kumbali, molingana ndi pansi, dzanja lanu likuyang'ana pansi. Awa ndiye malo a Iron Cross.
• Gwirani malowa kwa masekondi pafupifupi 10, kusunga m'chiuno mwanu molunjika ndi thupi lanu molunjika.
• Bwezerani dzanja lanu lamanja pamalo a thabwa ndiyeno tambasulani mkono wanu wakumanzere kumbali, kubwereza Iron Cross mbali inayo.
• Pitirizani kusinthana pakati pa mbali kuti mubwereze kubwereza komwe mukufuna, kuwonetsetsa kuti mukhale ndi maziko amphamvu, okhazikika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Iron Cross Plank

• Limbikitsani Moyo Wanu: Iron Cross Plank ndi masewera olimbitsa thupi, choncho onetsetsani kuti mukugwira minofu ya m'mimba mwanu. Izi zikutanthawuza kukoka batani la mimba yanu kumsana wanu ndikumangitsa abs yanu. Izi sizimangothandiza kuteteza msana wanu, komanso zimakulitsa mphamvu ya masewera olimbitsa thupi.
• Kupuma: Zingawoneke zosavuta, koma anthu ambiri amapuma pa matabwa, zomwe zingayambitse chizungulire kapena kumutu. Kumbukirani kupuma moyenera nthawi yonse yolimbitsa thupi.
• Yambani Mwapang'onopang'ono: Ngati ndinu watsopano ku Iron Cross Plank, yambani ndi lalifupi

Iron Cross Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Iron Cross Plank?

The Iron Cross Plank ndi masewera ovuta omwe amafunikira kuchuluka kwamphamvu kwapakati, kukhazikika, komanso kukhazikika. Sizovomerezeka kwa oyamba kumene chifukwa zimakhala zovuta kuchita bwino popanda maziko olimba a mphamvu ndi kukhazikika. Komabe, oyamba kumene amatha kuchitapo kanthu poyambira ndi masewera olimbitsa thupi osavuta, monga thabwa lokhazikika, thabwa lakumbali, ndi zina zolimbitsa thupi. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikufunsana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Iron Cross Plank?

• Iron Cross Plank yokhala ndi Leg Lift: Mukusintha uku, mutakhala ndi thabwa lachitsulo, mumakweza mwendo umodzi pansi, ndikuwonjezera vuto lanu pachimake ndi glutes.
• Iron Cross Plank yokhala ndi Arm Lift: Izi ndi zofanana ndi thabwa lachitsulo, koma mumakweza mkono umodzi pansi, ndikuwonjezera mphamvu ya masewerawo ndikukutsutsani.
• The Iron Cross Plank yokhala ndi Knee Tuck: Mukakhala pamalo achitsulo, mumabweretsa bondo limodzi pachifuwa chanu, ndikupangitsa ma flexer anu akumunsi ndi chiuno.
• The Elevated Iron Cross Plank: Kusiyanasiyana kumeneku kumaphatikizapo kuyika mapazi anu pamalo okwera pamene mukupanga thabwa lachitsulo, kukulitsa zovuta ndikugwirizanitsa minofu yanu yapakati kwambiri.

Izinto zokufunda ezishisa ezivumelekile Iron Cross Plank?

• Thupi lopanda kanthu lingathandize kupititsa patsogolo ntchito yanu ya Iron Cross Plank pothandizira kukhazikika kwa thupi lanu lonse komanso kukhazikika kwapakati, zomwe ndizofunikira kuti thabwa likhalebe.
• Ma L-sits ndi opindulitsa pamene akugwira ntchito pachimake ndi kumtunda kwa thupi lanu, mofanana ndi Iron Cross Plank, komanso kuwongolera bwino ndi kulamulira thupi lanu.