Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank

The Leg Lift to Chest Front Plank ndi masewera olimbitsa thupi amphamvu komanso ovuta omwe amayang'ana kwambiri minofu yapakatikati, komanso kuchita masewera olimbitsa thupi, ma quads, ndi mapewa. Ndikoyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri, ndi chisankho chabwino kwa iwo omwe akufuna kukulitsa mphamvu zathupi lawo lonse, kukhazikika, ndi kusinthasintha. Anthu angakonde masewerowa chifukwa sikuti amalimbikitsa kukhazikika bwino komanso kaimidwe kabwino komanso amathandizira kuwotcha zopatsa mphamvu, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe akufuna kuchepetsa thupi kapena kuwonda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank

• Gwirizanitsani pachimake chanu ndikusunga msana wowongoka, kuonetsetsa kuti thupi lanu likuyenda molunjika kuchokera kumutu kupita ku zidendene zanu.
• Kwezani mwendo umodzi pansi, kugwada bondo ndikubweretsa pachifuwa chanu osalola msana wanu kupindika.
• Imani pang'ono ndi bondo lanu pafupi ndi chifuwa chanu, kenaka tsitsani pang'onopang'ono mwendo wanu kubwerera kumalo oyambirira a thabwa.
• Bwerezani kusuntha uku ndi mwendo wanu wina, ndipo pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank

• Pewani Kutsekereza Msana Wanu: Cholakwika chofala ndikumangirira kumbuyo panthawi yochita masewera olimbitsa thupi, zomwe zingakupangitseni kupsinjika kwambiri m'munsi mwanu ndikuvulala. Kuti mupewe izi, sungani pachimake chanu ndi thupi lanu molunjika nthawi yonse yoyenda.
• Osathamanga: Ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi. Kuthamanga mothamanga kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. Tengani nthawi yanu kuti mukweze mwendo wanu ndikuwubweretsa pachifuwa chanu, kenako pang'onopang'ono mubwerere kumalo oyambira.

Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank?

Mwamtheradi, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Lift to Chest Front Plank. Komabe, ndikofunikira kuzindikira kuti izi ndizochita zolimbitsa thupi pang'ono zomwe zimafuna mphamvu ndi kukhazikika kwa minofu yapakati. Oyamba kumene ayenera kuyamba ndi matabwa ofunikira ndikupita patsogolo pang'onopang'ono ku zosiyana zovuta monga Leg Lift to Chest Front Plank. Ndibwinonso kuchita masewera olimbitsa thupi moyang'aniridwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi, makamaka poyambira, kuti mutsimikizire mawonekedwe abwino ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank?

• Plank ndi Bondo ku Chifuwa: Mwakusiyana uku, mumayambira pamalo okwera kwambiri ndikubweretsa bondo limodzi pachifuwa chanu, gwirani kwakanthawi, kenaka mubwerere pomwe mudayambira.
• Plank yokhala ndi Leg Lift ndi Knee Tuck: Uku ndikusintha kotsogola komwe mumakweza mwendo umodzi mmwamba mukakhala thabwa, kenako pindani bondo ndikubweretsa pachifuwa chanu.
• Mapulani a Plank okhala ndi Leg Lift: Kusiyanaku kumaphatikizapo kuchita jekeseni wodumphira ndi miyendo yanu mutakhala ndi thabwa, ndikukweza mwendo umodzi kumtunda.
• Pulango la Patsogolo Lokhala ndi Kukweza Miyendo Yosinthana: Kusinthaku kumaphatikizapo kunyamula thabwa lakutsogolo ndikukweza mwendo uliwonse pansi, kutsitsa ndikutsitsa kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kwezerani Mwendo kupita ku Chifuwa Kutsogolo Plank?

• Mountain Climbers: Zochita izi ndizothandiza kwambiri chifukwa ndizochita masewera olimbitsa thupi, thupi lonse lomwe silimangolimbitsa minofu yapakati, yofanana ndi Leg Lift to Chest Front Plank, komanso imapangitsa kuti mtima ukhale wolimba komanso wolimba mtima, womwe ukhoza kupititsa patsogolo ntchito yonse. .
• Zopindika za ku Russia: Zochita izi zimawonjezera kusuntha kwa masewera olimbitsa thupi, zomwe zingathandize kuwongolera kuyenda molunjika ndi pansi kwa Leg Lift to Chest Front Plank, komanso kumayang'ana ma obliques, m'munsi kumbuyo, ndi m'chiuno, kulimbikitsa wozungulira bwino pachimake mphamvu.