Plank - Mbalame

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Ukuxhumana kwe Plank - Mbalame

Zochita zolimbitsa thupi za Plank - Butt ndizolimbitsa thupi zomwe sizimangoyang'ana minofu ya m'mimba komanso ma glutes, kukulitsa mphamvu za thupi lonse komanso kukhazikika. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira izi muzochita zawo chifukwa zimathandizira kukonza kaimidwe, zimachepetsa ululu wammbuyo, komanso zimathandizira kulimba komanso kolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Plank - Mbalame

• Onetsetsani kuti zigongono zanu zili pansi pa mapewa anu, manja anu ali ofanana, ndipo manja anu ali pansi.
• Mukakhazikika, kwezani matako anu ku denga, ndikupanga mawonekedwe opindika a V ndi thupi lanu.
• Gwirani malowa kwa masekondi pang'ono, kenaka tsitsani thupi lanu ku malo oyamba a thabwa.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso msana wanu mowongoka.

Izinto zokwenza Plank - Mbalame

• Gwirizanitsani Pansi Panu: Cholakwika chimodzi chodziwika bwino sikugwira bwino pakati pa thabwa. Izi zingayambitse kulimbitsa thupi kosagwira ntchito komanso kupweteka kwa msana. Kuti mupewe izi, kokerani batani lamimba kumtunda wanu ndikumangitsa ma abs, glutes, ndi ntchafu zanu.
• Sungani Khosi Lanu ndi Msana Wanu Pang'onopang'ono: Pewani kuyang'ana mmwamba kapena pansi, chifukwa izi zikhoza kusokoneza khosi lanu. M'malo mwake, yang'anani pang'ono patsogolo pa manja anu, zomwe zimathandiza kuti khosi lanu likhale logwirizana ndi msana wanu.
• Osagwira Mpweya Wanu: Ndikofunikira kupuma nthawi zonse. Kugwira mpweya wanu kungayambitse chizungulire ndipo sikupindulitsa minofu yanu kapena yanu

Plank - Mbalame Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Plank - Mbalame?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Plank - Butt, omwe amadziwikanso kuti Plank ndi Glute Squeeze. Ndi masewera osavuta omwe amalunjika pachimake, glutes, ndi kumbuyo. Komabe, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ndinu oyamba, mungafune kuyamba ndi ma seti aafupi ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro chanu zikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Plank - Mbalame?

• Pulati Lokweza Miyendo: Ili ndi thabwa lachikhalidwe koma lopindika; mumakweza mwendo umodzi m'mwamba momwe mungathere, ndikumangirira matumbo anu ndi hamstrings.
• The Plank Jack: Ili ndi thabwa lamphamvu momwe mumadumphira ndi kutuluka ngati jack yodumphira, yomwe imakuthandizani kuti mukhale ndi chidwi.
• The Reverse Plank: M'malo moyang'ana pansi, mumayang'anizana ndi denga, zomwe zimagwiritsa ntchito glutes ndi hamstrings pamodzi ndi pachimake chanu.
• The Plank with Knee to Elbow: Pakusiyana kwa thabwali, muli pamalo achikhalidwe koma mumabweretsa bondo lanu kumbali yomweyi, zomwe zimakuthandizani kuti mukhale ndi ma glutes ndi obliques.

Izinto zokufunda ezishisa ezivumelekile Plank - Mbalame?

• Push-ups: Push-ups complement Plank - Butt pamene ikulimbikitsa kumtunda kwa thupi, makamaka chifuwa, mapewa, ndi triceps, zomwe zimakhudzidwa kuti matabwa akhale oyenerera.
• Milatho ya Glute: Milatho ya Glute imathandizana ndi Plank - Butt pamene ikuyang'ana kumunsi kumbuyo ndi glutes, kupereka kulimbitsa thupi moyenera pachimake chonse ndikuthandizira kukhazikika ndi kupirira kwa matabwa atali.