Kankhani-Up to Side Plank

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae

Ukuxhumana kwe Kankhani-Up to Side Plank

Push-Up to Side Plank ndi masewera olimbitsa thupi omwe amalimbitsa thupi lapamwamba, pachimake, ndikuwonjezera kukhazikika komanso kukhazikika. Ndizoyenera kwa anthu omwe ali pakatikati mpaka pamlingo wapamwamba kwambiri wofuna kuwonjezera mphamvu zawo zogwirira ntchito komanso kupirira kwa minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti mukhale ndi kaimidwe kabwino, masewera olimbitsa thupi, ndi thupi lolimba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kankhani-Up to Side Plank

• Tsitsani thupi lanu pansi poweramitsa zigongono zanu, kwinaku mukuwongoka thupi lanu.
• Kankhirani thupi lanu kuti libwerere pamalo oyamba.
• Pamene mukufika pamwamba pa kukankhira mmwamba, sinthani kulemera kwanu ku dzanja lanu lamanzere, tembenuzani thupi lanu kumanja, ndikukweza dzanja lanu lamanja ku denga, ndikulowa m'mbali mwa thabwa.
• Bwererani kumalo oyambira kukankha ndikubwereza ndondomekoyi, nthawi ino mozungulira kumanzere kwa thabwa lakumbali. Pitirizani kusinthana mbali ndi kukankhira kulikonse.

Izinto zokwenza Kankhani-Up to Side Plank

• Mayendedwe Oyendetsedwa: Kuyenda pang'onopang'ono komanso koyendetsedwa ndikofunikira pakuchita izi. Pewani kuthamanga kukankha-mmwamba kapena kusintha kupita ku thabwa lakumbali. Izi zimatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi ndipo zingathandize kupewa kuvulala.
• Kugwirizana Kwambiri: Onetsetsani kuti mukuphatikiza maziko anu muzochita zonse. Izi sizimangothandiza kuti mukhalebe bwino pa thabwa lakumbali, komanso zimatsimikizira kuti mukugwira ntchito minofu ya m'mimba. Cholakwika chofala ndikusiya m'chiuno kugwedezeka pa thabwa lakumbali, lomwe limatha kusokoneza msana. Sungani

Kankhani-Up to Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kankhani-Up to Side Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Push-Up to Side Plank, koma angafunikire kusintha poyamba mpaka atakhala ndi mphamvu. M'malo mongoyamba kukankhira mmwamba, akhoza kuyamba kugwada. Angathenso kupanga thabwa lakumbali ndi bondo lakumunsi pansi kuti athandizidwe. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi. Pamene mphamvu zikukula, amatha kupita patsogolo pang'onopang'ono kupita ku machitidwe apamwamba kwambiri a masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kankhani-Up to Side Plank?

• Spiderman Push-Up to Side Plank: M'matembenuzidwewa, pamene mutsika mu kukankhira mmwamba, mumabweretsa bondo limodzi ku chigongono mbali imodzi. Pamene mukukankhira mmwamba, mumasintha kukhala thabwa lakumbali.
• Push-Up to Side Plank yokhala ndi Leg Lift: Izi ndizofanana ndi kukankhira mmwamba kupita ku thabwa lakumbali, koma ndikukweza mwendo kumtunda wa thabwa lakumbali kuti mulowetse thupi lakumunsi ndi pachimake.
• Medicine Ball Push-Up to Side Plank: Kusiyanaku kumaphatikizapo mpira wamankhwala. Mumayika dzanja limodzi pa mpira wamankhwala pamene mukukankhira mmwamba, yesetsani kukankhira mmwamba, kenaka mutembenuzire thabwa lakumbali dzanja lidakali pa mpira wamankhwala.
• Kankhani-Mmwamba Kumbali

Izinto zokufunda ezishisa ezivumelekile Kankhani-Up to Side Plank?

• Ma Tricep Dips: Poloza ma triceps, mapewa, ndi kumtunda kwa thupi, ma triceps dips amalimbitsa mphamvu yofunikira kuti agwire gawo lokankhira mmwamba la Push-Up to Side Plank moyenera komanso moyenera.
• Zopindika za ku Russia: Zochitazi zimakwaniritsa gawo la Push-Up to Side Plank poyang'ana minofu ya oblique, yomwe ndi yofunika kwambiri kuti ikhale yokhazikika komanso yokhazikika panthawi ya thabwa lakumbali.