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One Arm Front Plank

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Rectus Abdominis
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Tensor Fasciae Latae
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Ukuxhumana kwe One Arm Front Plank

One Arm Front Plank ndi masewera olimbitsa thupi ovuta omwe samangoyang'ana ma abs anu okha, komanso mapewa anu, glutes, ndi hamstrings. Ndi masewera olimbitsa thupi abwino kwa othamanga kapena okonda masewera olimbitsa thupi omwe akufuna kuwongolera bwino, mphamvu zawo, ndi kukhazikika kwawo. Kuphatikizira masewerawa m'chizoloŵezi chanu kumatha kukulitsa kuwongolera thupi lanu lonse ndikuchita bwino, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kupititsa patsogolo nyonga yawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi One Arm Front Plank

  • Sinthani kulemera kwanu ku dzanja lanu lamanzere ndikuzungulira thupi lanu kumanja, kukweza dzanja lanu lamanja kumtunda.
  • Gwirizanitsani dzanja lanu lamanja pamwamba pa dzanja lanu lamanzere, kusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa kwa nthawi yayitali momwe mungathere, ndikusunga pachimake pachimake komanso m'chiuno mwanu.
  • Tsitsani dzanja lanu lamanja kubwerera pansi kuti mubwerere kumalo oyambira, kenaka bwerezani zochitikazo mbali inayo mwa kukweza dzanja lanu lamanzere kumtunda.

Izinto zokwenza One Arm Front Plank

  • Core Engagement: Cholakwika chimodzi chofala ndikulola kuti mimba igwere pansi, zomwe zingapangitse kupsinjika kosafunikira kumunsi kumbuyo. M'malo mwake, gwiritsani ntchito minofu yanu yayikulu kuti mukhalebe ndi msana wosalowerera nthawi yonse yochita masewera olimbitsa thupi. Izi sizimangoteteza msana wanu, komanso zimakulitsa phindu la masewera olimbitsa thupi pachimake chanu.
  • Kugawa Kulemera Kwambiri: Mukakweza mkono umodzi pansi, zimakhala zosavuta kupendekera kapena kuzungulira thupi lanu kumbali ya mkono wothandizira. Komabe, izi zimatha kuyambitsa minofu im

One Arm Front Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda One Arm Front Plank?

One Arm Front Plank ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira mphamvu zambiri zapakati komanso kukhazikika. Ngati ndinu oyamba, tikulimbikitsidwa kuti muyambe ndi thabwa lokhazikika ndikuwonjezera pang'onopang'ono mphamvu zanu ndi kukhazikika musanayese One Arm Front Plank. Ndikofunika nthawi zonse kuwonetsetsa mawonekedwe oyenera kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo One Arm Front Plank?

  • Dongosolo Limodzi Limodzi Lokhala ndi Leg Lift: Mukusintha uku, mutagwira thabwa la mkono umodzi, mumakweza mwendo umodzi pansi, ndikuwonjezera vuto lanu ndi mphamvu zanu zazikulu.
  • One Arm Plank pa Mpira Wokhazikika: Kusiyanaku kumakupangitsani kuti muyike dzanja la mkono wanu pa mpira wokhazikika, ndikuwonjezera kusakhazikika ndi zovuta za masewerawo.
  • Pulango Limodzi Limodzi Lokhala Ndi Mapewa: Mukakhala pa thabwa la mkono umodzi, gwiritsani ntchito dzanja lanu laulere kuti mugwire phewa lanu lina, ndikuwonjezera kusuntha kwamphamvu pamasewera olimbitsa thupi.
  • Pulanji imodzi ya mkono wokhala ndi bondo kupita ku chigongono: Mukusintha uku, mumabweretsa bondo lanu pachigongono chanu mutagwira thabwa la mkono umodzi, ndikuwonjezera kusuntha kuti muyang'ane ma obliques anu.

Izinto zokufunda ezishisa ezivumelekile One Arm Front Plank?

  • Mapush-ups ndiwothandiza kwambiri ku One Arm Front Plank pomwe amaloza magulu aminyewa amtundu womwewo monga mikono, mapewa, ndi pachimake, komanso amaphatikizanso minofu ya pachifuwa, potero imalimbitsa mphamvu yakumtunda.
  • Zochita za Mbalame za Agalu zimakwaniritsa pulani ya One Arm Front Plank polimbikitsa kukhazikika komanso kukhazikika, chifukwa zimafunikira kugwiritsa ntchito nthawi yomweyo mkono ndi mwendo, zomwe zimathandizira kugwirizanitsa ndikulimbitsa msana, malo omwe nthawi zambiri amasiyidwa pochita masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye One Arm Front Plank

  • One Arm Plank Workout
  • Kuchita Zolimbitsa Thupi M'chiuno
  • One Arm Front Plank Exercise
  • Zochita za Toning Waist
  • Bodyweight Waist Workout
  • Single Arm Plank
  • Zosiyanasiyana za Plank Bodyweight
  • One Arm Front Plank ya Core Strength
  • Zochita Zolimbitsa Thupi za M'chiuno
  • One Arm Stability Exercise