Plank Jump

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

Ukuxhumana kwe Plank Jump

Plank Jump ndi masewera olimbitsa thupi amphamvu, athunthu omwe amathandizira kuti pakhale mphamvu, kulimba mtima, komanso kulimba mtima kwamtima. Ndioyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kukulitsa chizoloŵezi chawo cholimbitsa thupi. Kuphatikiza Plank Jump muzochita zanu zolimbitsa thupi kungathandize kulimbikitsa kagayidwe kanu, kuwongolera bwino komanso kugwirizana, ndikuwonjezera mphamvu zathupi, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala olimba mokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Plank Jump

• Kusunga pachimake chanu, kulumpha mapazi anu kumbali ngati kuti mukudumpha jack yopingasa.
• Lumphani mapazi anu pamodzi, kusunga thabwa lapamwamba.
• Onetsetsani kuti msana wanu ukhale wosalala komanso thupi lanu molunjika kuchokera kumutu kupita ku zidendene zanu panthawi yonseyi.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukusunga mawonekedwe oyenera ndikuwongolera nthawi yonseyi.

Izinto zokwenza Plank Jump

• Yesetsani Kuyenda Kwanu: M'malo mongothamangira mayendedwe, yesetsani kuwawongolera. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala. Mukalumpha mapazi anu molunjika m'manja mwanu, yesetsani kutera pang'onopang'ono kuti muchepetse kukhudzidwa kwa mafupa anu.
• Njira Yopumira: Osagwira mpweya wanu panthawi yolimbitsa thupi. Ndikofunikira kupuma bwino. Pumulani pamene mukulumphira mapazi anu kutsogolo ndikutulutsa mpweya pamene mukudumpha kubwerera ku malo a thabwa. Izi zikuthandizani kuti mupereke minofu yanu

Plank Jump Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Plank Jump?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Plank Jump, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zochita izi zimafuna mphamvu ndi kugwirizanitsa, kotero zingakhale zovuta poyamba. Ndibwino kuti tiyambe ndi matabwa ofunikira ndikuyambitsa mayendedwe ovuta kwambiri monga Plank Jump. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi ngati simukudziwa momwe mungapangire masewera atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Plank Jump?

• Plank to Squat Jump: Apa, mukusintha kuchoka pa thabwa kupita ku squat ndikudumpha, ndikuwonjezera mphamvu ya masewerawo.
• Kudumpha Kwapulaneti Kuyenda : Kusiyanaku kumaphatikizapo kuyenda manja anu kumalo a thabwa, ndiye kulumpha mapazi anu m'manja mwanu ndi kubwereranso.
• Plank Jump ndi Knee Tuck: Mwakusiyana uku, mumalumphira mawondo anu pachifuwa chanu mutakhala pa thabwa, ndikupangitsa pachimake chanu mwamphamvu.
• Side Plank Jump: Izi zimaphatikizapo kulumpha pamzere kapena chinthu kuchokera mbali kupita kwina ndikusunga thabwa lakumbali, kugwira ntchito za oblique komanso pachimake.

Izinto zokufunda ezishisa ezivumelekile Plank Jump?

• Ma Mountain Climbers ndi masewera olimbitsa thupi omwe amaphatikizana kwambiri ndi Plank Jump chifukwa amayang'ananso mphamvu yayikulu komanso kukhazikika, pomwe amapereka kayendedwe kabwino kamene kamalimbitsa thanzi la mtima.
• Mapush-ups ndi othandizira opindulitsa ku Plank Jump chifukwa amayang'ana magulu omwewo a minofu, monga mikono, mapewa, ndi pachimake, koma amawonjezera chigawo champhamvu cha thupi ku masewera olimbitsa thupi.