Lateral Side Plank

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius, Tensor Fasciae Latae
• Amashwa eqhapho: Iliopsoas, Obliques, Quadriceps

Ukuxhumana kwe Lateral Side Plank

The Lateral Side Plank ndi masewera olimbitsa thupi omwe amalimbitsa ma obliques, mapewa, ndi kumbuyo pamene akuwongolera bwino komanso kukhazikika kwapakati. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse omwe akufuna kukulitsa mphamvu zathupi lawo lonse ndi kaimidwe. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kulimbitsa thupi, kukuthandizani kupewa zovuta zam'mbuyo ndikupangitsa kuti thupi lanu likhale lodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lateral Side Plank

• Kankhirani dzanja lanu lamanja pansi kuti mukweze thupi lanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
• Kwezani dzanja lanu lamanzere m'mwamba kuti likhale lolunjika ku thupi lanu ndikugwira ntchitoyi, kuonetsetsa kuti m'chiuno mwanu musagwe.
• Sungani malowa kwa nthawi yodziwika, nthawi zambiri mozungulira masekondi 30 mpaka miniti kutengera kulimba kwanu.
• Chepetsani mosamala pamalo oyambira ndikubwereza zolimbitsa thupi kumanzere kwanu.

Izinto zokwenza Lateral Side Plank

• Gwirani Ntchito Yanu: Kuchita bwino kwa thabwa lakumbuyo kumatengera luso lanu lophatikiza pachimake chanu. Onetsetsani kuti mumangitsa abs ndi glutes mukakhala pampando. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimathandiza kuteteza msana wanu kuti usavutike.
• Khalani Osalowerera Ndale: Pewani kuyang'ana pansi kapena mmwamba mukakhala pa thabwa. M'malo mwake, yang'anani patsogolo. Izi zimathandiza kuti khosi likhale lopanda ndale ndi msana, zomwe ndizofunikira kuti muteteze kuvulala.
• Osagwira Mpweya Wanu: Ndi zachilendo kuti anthu azigwira ntchito movutikira ngati thabwa lakumbali. Komabe, izi zimatha kuyambitsa kuthamanga kwa magazi komanso kuchepa kwa magwiridwe antchito.

Lateral Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lateral Side Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lateral Side Plank, koma angafunikire kusintha kuti agwirizane ndi msinkhu wawo wolimbitsa thupi. Kwa oyamba kumene, ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe olondola. Angayambe mwa kugwira malowo kwa masekondi angapo panthawi, akuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Ngati Lateral Side Plank yathunthu ndi yovuta kwambiri, atha kuyisintha pogwada kapena kuchita masewera olimbitsa thupi kukhoma kuti athandizire. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi akatswiri ochita masewera olimbitsa thupi kapena akatswiri olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lateral Side Plank?

• Lateral Side Plank yokhala ndi Hip Dips: Mukusintha uku, mumatsitsa m'chiuno mwanu pansi ndikukwezanso m'mwamba, zomwe zimayang'ana ma obliques kwambiri.
• Lateral Side Plank yokhala ndi Kasinthasintha: Apa, mumafika pamkono wanu pamwamba pansi pa thupi lanu ndikubwereranso ku denga, ndikuwonjezera kusuntha kuti mugwiritse ntchito pachimake.
• Lateral Side Plank yokhala ndi Knee Tuck: Izi zimaphatikizapo kukweza bondo lanu lakumtunda pachifuwa chanu mutagwira thabwa lakumbali, lomwe limalimbitsa minofu ya m'mimba.
• Lateral Side Plank yokhala ndi Arm Reach: Mwakusiyana uku, mumafika pa mkono wanu pamwamba pamutu ndikubweretsanso pamalo oyambira, zomwe zimakulitsa kukhazikika komanso kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Lateral Side Plank?

• Kuchita masewera olimbitsa thupi kwa Agalu a Mbalame kumapangitsa mphamvu ndi kukhazikika kwapakati, mofanana ndi Mapulani a Lateral Side, omwe angathandize kupititsa patsogolo ntchito yonse komanso nthawi ya thabwa.
• Boat Pose ndi ntchito ina yopindulitsa yomwe imathandizira Mapulani a Lateral Side, chifukwa imayang'ana pachimake chonse, kuphatikizapo m'munsi kumbuyo ndi m'chiuno, zomwe ndizofunikira kuti mukhalebe okhazikika pambali ya thabwa.