Spider Plank

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Spider Plank

Spider Plank ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, komanso kugwirana manja, mapewa, ndi glutes. Ndi masewera olimbitsa thupi abwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse omwe amafunitsitsa kulimbikitsa phata lawo ndikulimbitsa thupi lonse. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kulimbitsa thupi lawo, kaimidwe, komanso ngakhale kuthandizira kuchepetsa thupi chifukwa cha mphamvu yake yowotcha ma calories.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Spider Plank

• Bweretsani bondo lanu lakumanja kutsogolo kwa chigongono chanu chakumanja, kenako bwererani pamalo a thabwa.
• Bwerezani mayendedwe ndi bondo lanu lakumanzere molunjika ku chigongono chakumanzere.
• Sungani msana wanu molunjika ndipo chiuno chanu chigwirizane ndi mapewa anu panthawi yonse yochita masewera olimbitsa thupi.
• Pitirizani kusinthana mbali za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Spider Plank

• Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Mukabweretsa bondo molunjika pachigongono chanu, chitani mowongolera. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Core Engagement: Spider Plank ndi masewera olimbitsa thupi, choncho onetsetsani kuti mumagwiritsa ntchito minofu yanu panthawi yonse yochita masewera olimbitsa thupi. Izi zikuphatikiza ma abs anu, obliques, ndi kumbuyo kwanu.
• Kupumira: Osagwira mpweya. Exhale pamene mukubweretsa bondo lanu ku chigongono chanu ndikulowetsamo pamene mukubwerera ku malo a thabwa. Izi zidzakuthandizani kukhalabe ndi mphamvu zanu komanso kuti minofu yanu ikhale ndi okosijeni.
• Kupita Pang'onopang'ono: Ngati ndinu woyamba, yambani ndi thabwa loyambira musanayambe kupita ku kangaude. Mukatha kugwira

Spider Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Spider Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spider Plank. Komabe, zitha kukhala zovuta chifukwa zimafuna mulingo wina wamphamvu komanso kukhazikika. Ndikofunikira kuti muyambe ndi thabwa loyambira ndikupita patsogolo pang'onopang'ono kupita kumitundu yotsogola monga Spider Plank. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, ndi bwino kukaonana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Spider Plank?

• Spider Plank yokhala ndi Knee to Elbow: Mukusintha uku, mumabweretsa bondo ku chigongono chanu mukakhala pamalo a kangaude, zomwe zimagwiranso ntchito ma obliques ndi ma flexor.
• Spider Plank yokhala ndi Side Crunch: Mtunduwu umafuna kuti mutsike mbali yanu mukakhala pa thabwa la kangaude, kulunjika pa obliques ndi mbali abs.
• Spider Plank yokhala ndi Arm Reach: Apa, mumafikira mkono umodzi kutsogolo mutagwira thabwa la kangaude, ndikukutsutsani ndikukulowetsani pachimake.
• Spider Plank yokhala ndi Hip Dip: Mwakusiyana uku, mumaviika m'chiuno mwanu kuchokera mbali ndi mbali ndikusunga kangaude, zomwe zimakulitsa ntchito pa obliques ndi m'munsi abs.

Izinto zokufunda ezishisa ezivumelekile Spider Plank?

• Mapush-ups: Mapush-ups amagwira ntchito limodzi ndi Spider Planks poloza magulu a minofu omwewo - mikono, chifuwa, ndi pachimake - ndikuwongolera mphamvu yakumtunda kwa thupi, zomwe ndizofunikira kwambiri kuti thabwa likhale lolimba.
• Zopotoka za ku Russia: Zopotoza za ku Russia zimawonjezera ubwino wa Spider Planks popereka masewera olimbitsa thupi kwambiri kwa obliques ndi dera lonse la mimba, potero kumapangitsa kuti pakhale kukhazikika komanso kukhazikika, zomwe ndizofunikira kuti Spider Planks igwire bwino.