Plank Jack

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

Ukuxhumana kwe Plank Jack

Plank Jack ndi masewera olimbitsa thupi omwe amaphatikiza ubwino wa ma planking ndi kudumpha jacks, kuyang'ana pa kulimbikitsa pakati, kulimbitsa thupi la mtima, ndi kulimbikitsa mgwirizano wa thupi lonse. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kulimbitsa chizoloŵezi chawo cholimbitsa thupi ndikuwonjezera gawo la cardio pamaphunziro awo amphamvu. Mwa kuphatikiza ma Plank Jacks muzolimbitsa thupi zanu, mutha kuwonjezera kugunda kwa mtima wanu, kutentha ma calories ambiri, ndikupanga maziko amphamvu, omveka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Plank Jack

• Lumphani mapazi anu m'mbali, mofanana ndi momwe mungachitire mu jack yodumphira, pamene mukusunga thabwa lapamwamba ndikusunga thupi lanu lakumtunda.
• Lumphani mapazi anu mofulumirira pamodzi, kubwerera kumalo anu oyambirira a thabwa.
• Bwerezani kusuntha uku kwa kudumpha mapazi anu mkati ndi kunja kwa kuchuluka komwe mukufuna kubwereza kapena nthawi.
• Onetsetsani kuti chigawo chanu chikugwira ntchito komanso msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi kuti musavutike kumbuyo kwanu.

Izinto zokwenza Plank Jack

• **Pewani Kugwada Kapena Kugwetsa Msana Wanu**: Ndikofunikira kuti khosi lanu likhale lotanganidwa komanso kuti msana wanu ukhale wosalala panthawi yolimbitsa thupi. Ngati mutagwada kapena kugwetsa msana wanu, zitha kubweretsa kupsinjika kapena kuvulala. Ngati zimakuvutani kuti mukhale ndi malo oyenera, zingakhale zothandiza kuyamba ndi masewera osinthidwa, monga kudumpha phazi lanu m'mbali imodzi imodzi m'malo modumpha.
• **Mayendedwe Oyendetsedwa**: Kulakwitsa kwina kofala ndikuyenda mwachangu kwambiri. Plank Jacks sizokhudza kuthamanga, koma za kulamulira ndi kukhazikika. Kuyenda kwapang'onopang'ono komanso koyendetsedwa bwino, m'pamenenso masewero olimbitsa thupi amatha

Plank Jack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Plank Jack?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Plank Jack, koma ndikofunikira kuti muyambe pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Kuchita izi kungakhale kovuta chifukwa kumaphatikizapo kukhalabe ndi thabwa podumphira mapazi mkati ndi kunja, zomwe zimafuna mphamvu ndi kugwirizana. Ngati poyamba ndizovuta kwambiri, oyamba kumene amatha kusintha masewerawa podutsa mapazi mkati ndi kunja osati kudumpha, kapena pochita masewera olimbitsa thupi ndi manja awo pamtunda wokwera ngati benchi. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi nkhawa zilizonse zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Plank Jack?

• Plank Jack yokhala ndi Kupopa Pamapewa: Mukusintha uku, mumachita kugunda pamapewa nthawi iliyonse mukadumpha mapazi anu mkati ndi kunja, ndikutsutsa kusakhazikika kwanu komanso kukhazikika kwanu.
• Plank Jack yokhala ndi Push-Up: Mtunduwu umawonjezera kukankhira mmwamba nthawi iliyonse mukadumpha mapazi anu, ndikuwonjezera vuto lamphamvu la thupi pakuchita masewera olimbitsa thupi.
• Plank Jack yokhala ndi Okwera Mapiri: Apa, mumawonjezera gulu la okwera mapiri pambuyo pa matabwa a matabwa, ndikuwonjezera zovuta za cardio ndi core.
• Plank Jack yokhala ndi pulani yam'mbali: Kusinthaku kumaphatikizapo kusinthana ndi thabwa lakumbali nthawi iliyonse mukadumphira mapazi anu, omwe amalunjika pa obliques ndikuwongolera bwino.

Izinto zokufunda ezishisa ezivumelekile Plank Jack?

• Push-ups: Kukankhira kumalimbitsanso kumtunda kwa thupi ndi pachimake, mofanana ndi Plank Jacks, komanso kumathandiza kuti thupi likhale lokhazikika.
• Zopindika za ku Russia: Zochita izi zimakwaniritsa ma Plank Jacks polunjika ku minofu yozungulira, kumapereka kulimbitsa thupi kwakukulu kophatikizana ndi kutsogolo kwa ma Plank Jacks.