Pulanji Yowonjezera Miyendo

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

Ukuxhumana kwe Pulanji Yowonjezera Miyendo

The Leg Extension Plank ndi masewera olimbitsa thupi omwe amayang'ana pachimake, glutes, ndi miyendo, kupereka masewera olimbitsa thupi omwe amalimbitsa mphamvu, kukhazikika, ndi kusinthasintha. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene omwe akufuna kuti apange mphamvu zoyambira mpaka othamanga omwe akufuna kulimbitsa zolimbitsa thupi zawo. Mwa kuphatikiza Leg Extension Plank muzochita zawo, anthu amatha kusintha kuwongolera thupi lawo, kaimidwe, komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pulanji Yowonjezera Miyendo

• Gwirani pakati panu ndikukweza mwendo wanu wakumanja kuchokera pansi, ndikuwutambasulira kumbuyo kwanu.
• Gwirani malowa kwa masekondi angapo, kusunga thupi lanu kukhala lokhazikika ndi chiuno chanu kukhala pansi.
• Tsitsani mwendo wanu wakumanja mpaka pomwe mukuyambira.
• Bwerezani ndondomekoyi ndi mwendo wanu wakumanzere, ndipo pitirizani kusinthana pakati pa miyendo kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Pulanji Yowonjezera Miyendo

• Mayendedwe Oyendetsedwa: Mukatambasula mwendo wanu, chitani pang'onopang'ono komanso mowongolera. Kusuntha kofulumira, kogwedezeka kumatha kusokoneza minofu yanu ndipo sikungakupatseni zotsatira zomwe mukufuna. Yesetsani kusunga m'chiuno mwanu momwe mungathere pamene mukukweza mwendo wanu; pewani kugwedezeka mbali ndi mbali.
• Kugwirizana Kwambiri: Gwirizanitsani maziko anu muzochita zonse. Izi sizimangothandiza kukhazikika thupi lanu komanso zimatsimikizira kuti mumagwira ntchito bwino minofu. Cholakwika chofala ndikulola kuti m'mimba igwedezeke pansi, zomwe zingayambitse kupweteka kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Pewani Hyper

Pulanji Yowonjezera Miyendo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pulanji Yowonjezera Miyendo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Leg Extension Plank, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndikofunikira nthawi zonse kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli bwino kuti musavulale. Ngati zikuwoneka zovuta kwambiri, oyamba kumene akhoza kusintha masewerawo mwa kusunga mawondo awo pansi mpaka atakhala ndi mphamvu zokwanira kuti azichita zonsezo. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pulanji Yowonjezera Miyendo?

• Kusiyana kwina ndi Plank yokhala ndi Knee to Elbow, komwe mumabweretsa bondo lanu kumbali imodzi ndikusunga thabwa.
• The Plank Jacks ndikusintha kosinthika komwe mumalumpha miyendo yanu mkati ndi kunja ngati jack yodumphira mutagwira thabwa.
• The Plank with Opposite Knee to Elbow ndi kusiyanasiyana kwina, komwe mumabweretsa bondo lanu ku chigongono kwina mutagwira thabwa.
• Pomaliza, Spiderman Plank ndikusintha kovutirapo komwe mumabweretsa bondo lanu kumbali yomweyi, kutengera zomwe zimachitika pokwera khoma.

Izinto zokufunda ezishisa ezivumelekile Pulanji Yowonjezera Miyendo?

• Mapapo: Mapapo amagwiranso ntchito mofanana ndi magulu a minofu monga Mapulani Owonjezera Miyendo koma kuchokera kumbali zosiyanasiyana, zomwe zingathandize kuwongolera bwino ndi kugwirizanitsa, komanso kuthandizira kupewa kuvulaza mwa kulimbikitsa minofu yozungulira mafupa.
• Okwera Mapiri: Zochitazi zimakwaniritsa Mapulani Owonjezera Miyendo mwa kuphatikizira chinthu cha cardio, chomwe chingathandize kuwonjezera kugunda kwa mtima ndikuwotcha ma calories ambiri, komanso kulunjika pachimake, quads, ndi glutes, monga Mapulani Owonjezera Miyendo.