Lateral Side Plank

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

Ukuxhumana kwe Lateral Side Plank

The Lateral Side Plank ndi ntchito yovuta yomwe imalimbitsa pachimake, imapangitsa kuti thupi likhale lolimba, komanso limapangitsa kuti thupi likhale lokhazikika. Ndiwoyenera kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zoyambira ndi magwiridwe antchito athupi lonse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kupititsa patsogolo masewera anu othamanga, kuchepetsa chiopsezo cha kuvulala kwa msana, komanso kukonza kaimidwe ndi kugwirizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lateral Side Plank

• Gwirani pakati panu ndikukweza chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
• Kwezerani mkono wanu wakumanzere molunjika pamwamba padenga kuti muthandizire kukhazikika.
• Gwirani malowa kwa nthawi yoikika, kuonetsetsa kuti chiuno chanu chikwezedwe ndi thupi lanu molunjika.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kenaka sinthani mbali ndikubwereza masewera olimbitsa thupi kumanzere kwanu.

Izinto zokwenza Lateral Side Plank

• **Yang'anani pa Kukhazikika Kwambiri**: thabwa lakumbali limayang'ana kwambiri minofu yapakati. Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse. Cholakwika chofala ndikusiya chiuno kuti chigwere pansi, zomwe zimatha kusokoneza msana. Sungani abs yanu kuti mukhale ndi kaimidwe koyenera.
• **Njira Yopumira**: Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi. Pumani mpweya pamene mukukweza thupi lanu pansi ndikutulutsa mpweya pamene mukulitsitsa. Kugwira mpweya wanu kungayambitse chizungulire.
• **Pewani Kutseka Chigongono Chanu**: Pamene chigongono chanu chiyenera kukhala pansi pa phewa lanu kuti chikuthandizeni, pewani kutseka chifukwa izi zingayambitse kupsinjika kosayenera. Yendani pang'ono m'chigongono chanu kuti muchepetse ngozi

Lateral Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lateral Side Plank?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lateral Side Plank. Komabe, ayenera kuyamba ndi mtundu wosinthidwa ngati apeza kuti mtunduwo ndi wovuta kwambiri. Mwachitsanzo, amatha kuyika bondo pansi kuti athandizire kuti azikhala bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati pali kusapeza bwino kapena kupweteka, ayenera kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lateral Side Plank?

• Pulanji Yam'mbali yokhala ndi Hip Dips: Mwakusiyana uku, mumatsitsa m'chiuno mwanu pansi ndikukwezanso m'mwamba mukakhala m'mbali mwa thabwa, ndikuwonjezera kuyanjana kwa ma obliques.
• Pulanji Lambali Lokhala ndi Kasinthasintha: Kusinthaku kumaphatikizapo kuzungulira kumtunda kwa thupi kupita pansi ndikubwerera m'mbuyo, ndikuwonjezera kupotoza pachimake ndikuwonjezera zovuta zamasewera.
• Mbali Yambali yokhala ndi Arm Reach: Kusiyanaku kumawonjezera kusuntha kwa thupi, komwe mumafika pansi pa thupi lanu ndi mkono wanu wam'mwamba ndikubwezeretsanso ku denga.
• Pulanji Yokwera Pambali: Kusiyanasiyana kumeneku kumawonjezera vutolo pochita thabwa lambali pamtunda wokwera, monga sitepe kapena benchi, zomwe zimawonjezera kuyendayenda ndikugwirizanitsa minofu yapakati kwambiri.

Izinto zokufunda ezishisa ezivumelekile Lateral Side Plank?

• Zopotoza za ku Russia ndizochita zina zolimbitsa thupi chifukwa zimayang'ana pa obliques ndi minofu ya m'mimba, yofanana ndi Lateral Side Plank, koma imaphatikizapo kuyendayenda komwe kumathandizira kusuntha kozungulira.
• Zochita za Mbalame za Agalu zimagwirizana ndi Lateral Side Plank chifukwa zimatsindikanso kukhazikika komanso kukhazikika kwapakati, koma zimawonjezera chinthu chogwirizanitsa pophatikizapo thupi lakumwamba ndi lapansi.