Plank Push-Up Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili., Ihanyoko
• Idivayisi: Migergo

Ukuxhumana kwe Plank Push-Up Row

Plank Push-Up Row ndi masewera olimbitsa thupi omwe amaphatikiza kulimbitsa thupi komanso kukhazikika kwapakati, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda, kukhazikika kwapakati, komanso kulimbitsa thupi kwathunthu. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi milingo yolimbitsa thupi. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kukulitsa luso lawo lolimbitsa thupi poyang'ana magulu angapo a minofu nthawi imodzi, kuwongolera bwino, komanso kulimbikitsa thanzi la mtima.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Plank Push-Up Row

• Tsitsani thupi lanu kukankhira-mmwamba, kusunga zigono zanu pafupi ndi thupi lanu pamene mukutsika, kenaka bwererani kumalo oyambira.
• Mukakankhira mmwamba, kokerani dumbbell m'dzanja lanu lamanja molunjika pachifuwa chanu, ndikuyika chigongono chanu pafupi ndi thupi lanu komanso msana wanu molunjika.
• Tsitsani dumbbell mpaka pansi, kenako bwerezani kusuntha kwa mzere ndi dzanja lanu lamanzere.
• Izi zimamaliza rep imodzi. Pitirizani kusinthana pakati pa kukankhira mmwamba ndi mizere pa nambala yomwe mukufuna yobwereza, kuwonetsetsa kuti thupi lanu limakhalabe molunjika panthawi yonse yolimbitsa thupi.

Izinto zokwenza Plank Push-Up Row

• Gwirani Ntchito Yanu: Yesetsani kukhala pachiwopsezo chanu panthawi yonse yolimbitsa thupi. Izi zimathandiza kusunga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, zomwe ndizofunikira kuti mzere wokankhira matabwa ukhale wolimba. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena kukwera, zomwe zingathe kukakamiza m'munsi kumbuyo ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kuyenda Kwambiri: Pamene mukuchita mzere, kokerani kulemera kwa chifuwa chanu, kusunga chigongono chanu pafupi ndi thupi lanu. Chepetsani kulemera kwake mwadongosolo. Musalole kuti igwe mofulumira chifukwa izi zikhoza kuvulaza. Komanso, pewani kupotoza thupi lanu panthawi ya mzere. Izi zitha kupewedwa posunga pachimake chanu

Plank Push-Up Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Plank Push-Up Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Plank Push-Up Row, koma zingakhale zovuta chifukwa ndi kayendetsedwe kake kamene kamagwira ntchito minofu yambiri nthawi imodzi, kuphatikizapo pachimake, chifuwa, kumbuyo, mapewa, ndi mikono. Ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana pa kusunga mawonekedwe oyenera. Ngati ndizovuta kwambiri, oyamba kumene akhoza kusintha masewerawo pochita mawondo awo kapena kukankhira mmwamba ndi mzere padera mpaka atakhala ndi mphamvu. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Plank Push-Up Row?

• Single Arm Plank Push-Up Row: Kusiyanaku kumayang'ana pa mkono umodzi panthawi, kusinthasintha pakati pa dzanja lamanzere ndi lamanja, kuti muwonjezere mphamvu ndikutsutsa mphamvu yanu.
• Plank Push-Up Row yokhala ndi Knee Tuck: Mu mtundu uwu, mumawonjezera bondo mukangokankhira mmwamba ndi mzere uliwonse, ndikuwonjezera pachimake chanu ndikuwonjezera chinthu cha cardio pakuchita masewera olimbitsa thupi.
• Plank Push-Up Row: Mwa kukweza mapazi anu pa sitepe kapena benchi, kusiyana kumeneku kumawonjezera vuto la masewera olimbitsa thupi powonjezera kulemera kwa thupi lanu lakumtunda.
• Resistance Band Plank Push-Up Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa lomwe limakulungidwa pamapazi anu ndikuligwira m'manja, ndikuwonjezera kupsinjika ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Plank Push-Up Row?

• Zopotoka za ku Russia: Zopotoza zaku Russia zimatha kupititsa patsogolo mapindu a Plank Push-Up Rows poyang'ana minofu ya oblique, yomwe imachitika panthawi yopalasa, ndikuwongolera mphamvu zam'kati ndi kukhazikika.
• Burpees: Burpees ndi masewera olimbitsa thupi athunthu omwe amathandizirana ndi Plank Push-Up Row pophatikiza zonse zomwe zimakankhira mmwamba ndi thabwa, ndikuwonjezera gawo lamtima lomwe lingapangitse kulimba komanso kupirira.