Lean planche

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Lean planche

The Lean Planche ndi masewera olimbitsa thupi ovuta omwe amakhudza kwambiri mapewa, mikono, ndi pachimake, kuthandiza kupititsa patsogolo mphamvu, kukhazikika, ndi kukhazikika. Ndi yabwino kwa okonda masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi omwe akufuna kupititsa patsogolo kuwongolera matupi awo komanso kupirira kwamphamvu kwathupi. Anthu angafune kuchita masewera olimbitsa thupi kuti achepetse malire awo, kukhala ndi thupi labwino komanso pachimake, komanso kukhala ndi luso lomwe limafunikira mphamvu komanso kudziletsa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lean planche

• Tsatirani thupi lanu kutsogolo kuti mapewa anu agwirizane ndi zala zanu ndipo thupi lanu likhale pakona.
• Sungani thupi lanu mowongoka komanso lolimba, phata lanu likugwira ntchito ndi miyendo yanu yowongoka.
• Gwirani malowa kwa nthawi yayitali momwe mungathere, ndikuganizira kwambiri kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Lean planche

• **Kupita patsogolo kwapang'onopang'ono **: Cholakwika chimodzi chodziwika ndikuthamangitsa njirayo. The Lean planche ndi ntchito yovuta yomwe imafuna mphamvu zambiri komanso kukhazikika. Yambani ndi kusinthasintha kosavuta ndipo pang'onopang'ono yesetsani njira yanu pamene mphamvu zanu zikukula. Izi zikuthandizani kuti musavulale ndikuwonetsetsa kuti mukupeza bwino pazochita zolimbitsa thupi.
• **Kuchita pafupipafupi **: Kukhazikika ndikofunikira pankhani yodziwa bwino dongosolo la Lean. Yesetsani kuchita masewera olimbitsa thupi kangapo pa sabata, pang'onopang'ono kuwonjezera nthawi yomwe mwagwira pamene mphamvu zanu zikukula. Komabe, pewani

Lean planche Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lean planche?

Zochita zolimbitsa thupi za Lean planche ndizovuta komanso zotsogola zolimbitsa thupi zomwe zimafunikira mphamvu zambiri, kuwongolera, komanso kuwongolera thupi. Sizovomerezeka kwa oyamba kumene chifukwa zimaphatikizapo kuthandizira kulemera kwa thupi lanu lonse m'manja mwanu pamene thupi lanu likufanana ndi pansi. Komabe, oyamba kumene atha kuyesetsa kuti akwaniritse mapulaniwo poyambira ndi masewera olimbitsa thupi osavuta omwe amamanga mphamvu ndi kukhazikika kofunikira. Zina mwazochitazi ndi monga kukankha, matabwa, ndi kuviika. Zochita zolimbitsa thupi pang'onopang'ono monga zoyimira achule, tuck planche, ndi straddle planche zitha kuchitidwa pamene munthuyo akupeza mphamvu ndi kuwongolera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zopindulitsa kugwira ntchito ndi mphunzitsi wanu kapena mphunzitsi yemwe angapereke chitsogozo ndi ndemanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lean planche?

• Straddle Planche: Mwakusiyana uku, mumatambasula miyendo yanu mozungulira pamene mukugwira pulani yowonda.
• Planche Push-Up: Kusinthaku kumaphatikizapo kukankhira mmwamba mukakhala pawonda.
• Advanced Tuck Planche: Kusiyanaku kuli kofanana ndi tuck planche, koma mumatambasula miyendo yanu kutali ndi thupi lanu, ndikuwonjezera zovuta.
• Planche ya Mwendo Umodzi: Kusiyanaku kumaphatikizapo kutambasula mwendo umodzi kumbuyo kwanu ndikusunga wina, ndikutsutsa mphamvu zanu ndi mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Lean planche?

• Kuchita masewera olimbitsa thupi a L-sit ndi masewera ena ochita masewera olimbitsa thupi omwe amathandizira Lean planche pokonza mphamvu zanu zapakati ndi kukhazikika, zomwe ndizofunikira kuti thupi lanu likhale lofanana pansi panthawi ya planche.
• Kukankhira m'manja kungathenso kuthandizira Lean planche pomanga mapewa ndi kumtunda kwa thupi mphamvu, kukulitsa luso lanu lolamulira ndi kukhazikika thupi lanu pamene mulowetsedwa, luso lomwe limamasulira mwachindunji kupanga bwino Lean planche.