Jack Plank

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Tensor Fasciae Latae, Triceps Brachii

Ukuxhumana kwe Jack Plank

Zolimbitsa thupi za Jack Plank ndizolimbitsa thupi, zolimbitsa thupi zonse zomwe zimaphatikiza ubwino wamtima wa ma jacks odumpha ndi mphamvu zolimbitsa pakati pa matabwa. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kupititsa patsogolo kupirira kwawo, kulimba mtima, komanso mphamvu yayikulu. Pochita Jack Plank, mutha kupititsa patsogolo kagayidwe kanu, kusintha kusinthasintha kwanu, ndi kulimbitsa thupi lanu lonse, ndikupangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kulimbitsa thupi mokwanira komanso kothandiza.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack Plank

• Yambani pa thabwa lachikhalidwe ndi mapewa anu molunjika m'manja kapena m'zigongono, thupi lanu mu mzere wowongoka, ndi mapazi anu pamodzi.
• Mofanana ndi mayendedwe a jekeseni yodumphira, lumphani miyendo yanu ndi kubwerera pamodzi.
• Lumphani mwachangu momwe mukufunira, koma chiuno chanu chikhale chokhazikika ndipo musalole zofunkha zanu zikwere pamwamba.
• Chitani zambiri momwe mungathere kwa masekondi 30 mpaka 60.

Izinto zokwenza Jack Plank

• Mayendedwe Oyendetsedwa: Kulakwitsa kofala komwe anthu amachita nthawi zambiri ndikothamangira kuchita masewera olimbitsa thupi. Ngakhale ndikusuntha kosunthika, ndikofunikira kuchita gawo lililonse lazolimbitsa thupi ndikuwongolera. Izi sizingoteteza kuvulala komanso kuonetsetsa kuti mukugwira ntchito yolondola minofu.
• Pewani Kugwetsa M'chiuno Mwako: Cholakwika china chofala ndikulola m'chiuno kugwedezeka kapena kuyimirira panthawi yolimbitsa thupi. Sungani thupi lanu molunjika mumayendedwe onse. Ngati muwona kuti m'chiuno mwanu mukugwedezeka, zikhoza kukhala chizindikiro chakuti pakati panu mulibe

Jack Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jack Plank, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera kuti musavulale. Ndiko kusinthika kotsogola kwambiri kochita masewera olimbitsa thupi a matabwa, choncho tikulimbikitsidwa kuti tidziwe bwino thabwa poyamba. Ngati apeza kuti ndizovuta kwambiri, amatha kusintha masewerawo mpaka atakulitsa mphamvu ndi kupirira. Nthawi zonse ndikwabwino kukaonana ndi akatswiri olimbitsa thupi kapena othandizira olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack Plank?

• Jack Plank yokwezeka ndikusintha kwina komwe mumakweza mapazi anu pamasitepe kapena benchi kuti muwonjezere zovuta.
• Jack Plank yokhala ndi mwendo umodzi ndizovuta zomwe mumakweza mwendo umodzi pansi pamene mukuchita masewera olimbitsa thupi.
• Jack Plank yokhala ndi mapewa ndikusintha komwe kumawonjezera gawo lapamwamba la thupi pakuchita masewera olimbitsa thupi pomenya mapewa anu ndi dzanja lina.
• Jack Plank yokhala ndi bondo ndikusintha kosinthika komwe mumabweretsa bondo lanu pachifuwa chanu panthawi yochita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Jack Plank?

• Mountain Climbers ndiwowonjezera kwambiri kwa Jack Planks pamene amayang'ana magulu ofanana a minofu, kuphatikizapo pachimake ndi mapewa, pamene akuwonjezera cardio element kuti apititse patsogolo kupirira.
• Zopotoza zaku Russia zitha kupititsa patsogolo phindu la Jack Planks poyang'ananso minofu ya oblique, kulimbikitsa gawo lamphamvu komanso lodziwika bwino.