Side Plank

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

Ukuxhumana kwe Side Plank

The Side Plank ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbitsa ndi kumveketsa pachimake, glutes, ndi m'chiuno komanso kumapangitsa kuti azikhala okhazikika komanso okhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira Mapulani a M'mbali muzochita zawo zolimbitsa thupi osati kungowonjezera mphamvu zawo zakuthupi, komanso kukonza kaimidwe ndi kuchepetsa chiopsezo cha kuvulala kwa msana ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Plank

• Kwezani thupi lanu mmwamba pa chigongono chanu chakumanja ndi kutsogolo, ndikuyika chigongono chanu pansi paphewa lanu.
• Limbikitsani pachimake chanu ndikukweza m'chiuno mpaka thupi lanu likuyenda molunjika kuchokera kumutu mpaka kumapazi.
• Gwirani malo osalola kuti chiuno chanu chigwere nthawi yomwe mwapatsidwa pa seti iliyonse, kenaka bwerezani mbali inayo.
• Kumbukirani kusunga kupuma kwanu mokhazikika komanso ngakhale mukuchita masewera olimbitsa thupi.

Izinto zokwenza Side Plank

• Gwiranani ndi Core yanu: Kuchita pachimake ndikofunikira kuti mukhalebe okhazikika komanso okhazikika pathabwa lakumbali. Cholakwika chofala ndikudalira kwambiri paphewa lanu kapena mphamvu ya mkono, zomwe zingayambitse kupsinjika kapena kuvulala. M'malo mwake, yang'anani pakulimbitsa minofu yanu yam'mimba ndikufinya ma glutes anu kuti muthandizire kulemera kwa thupi lanu.
• Kupuma: N'zosavuta kuyiwala kupuma panthawi yochita masewera olimbitsa thupi ngati thabwa lakumbali, koma ndikofunikira kuti minofu yanu ikhale ndi okosijeni. Yesetsani kukhalabe ndi kapumidwe kokhazikika komanso kokhazikika panthawi yonse yolimbitsa thupi.
• Yambani Pang'onopang'ono: Ngati ndinu watsopano kumbali

Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Plank. Komabe, zitha kukhala zovuta poyamba chifukwa zimafuna mphamvu zabwino zapakati komanso kukhazikika. Oyamba kumene ayenera kuyamba ndi machitidwe osinthidwa, monga kupanga thabwa kuchokera m'mawondo awo kapena ndi mwendo umodzi kukhudza pansi kuti athandizidwe. Pamene mphamvu zawo zikuyenda bwino, amatha kupita patsogolo mpaka kumapeto kwa masewerawo. Ndikofunikira kuchita masewera olimbitsa thupi moyenera kuti musavulale, kotero kuti oyamba kumene angafune kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Plank?

• The Side Plank yokhala ndi Leg Lift imaphatikizapo kukweza mwendo wanu wam'mwamba momwe mungathere ndikusunga thabwa lakumbali.
• The Twisting Side Plank imafuna kuti mutembenuzire thupi lanu lakumtunda pansi ndikubwerera mmbuyo, ndikutsutsa kukhazikika kwanu ndi mphamvu zanu.
• The Side Plank yokhala ndi Arm Reach imaphatikizapo kufikira mkono wanu wam'mwamba pansi pa thupi lanu ndikulitambasulira mmwamba molunjika padenga.
• The Star Side Plank ndikusintha kwapamwamba komwe mumatambasulira mkono wanu wam'mwamba ndi mwendo m'mwamba, ndikupanga mawonekedwe a nyenyezi ndi thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Side Plank?

• Kupotoza kwa Russian ndi ntchito ina yaikulu yomwe imathandizana ndi Side Plank, chifukwa sikuti imangogwira ntchito pa minofu ya oblique yofanana ndi Side Plank, komanso imapangitsanso mphamvu zozungulira komanso kukhazikika, zomwe zimapindulitsa pa kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake. The Side Plank.
• Kuchita masewera olimbitsa thupi kwa Mbalame ya Mbalame kumaphatikizapo Plank Pang'onopang'ono monga momwe kumathandizira kukonza bwino ndi kukhazikika, zigawo zofunika kwambiri posungira malo a Side Plank, komanso kulimbitsa minofu ya m'munsi ndi gluteal yomwe ikugwiritsidwa ntchito pa Side Plank.