Weighted Front Plank

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Wurumuhaye

Ukuxhumana kwe Weighted Front Plank

The Weighted Front Plank ndi masewera olimbitsa thupi olimbikitsa omwe samangolimbana ndi minofu ya m'mimba yokha, komanso m'munsi, m'chiuno, ndi mapewa. Ndiwoyenera anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo, kukhazikika, komanso kukhazikika kwathupi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathe kusintha kaimidwe kanu, kuchepetsa chiopsezo cha kuvulala, ndi kupititsa patsogolo ntchito zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Front Plank

• Khalani ndi bwenzi lanu mosamala ndikuyika mbale yolemera kumbuyo kwanu. Onetsetsani kuti kulemera kwake kuli pakati komanso moyenera kuti musavulale. Ngati mulibe mnzanu, mutha kuyesa kuziyika nokha, koma samalani kuti musapumitse msana wanu.
• Gwirani pakati panu, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa anu kupita ku zidendene zanu. Pewani kupindika msana wanu kapena kusiya m'chiuno mwanu kugwedezeka.
• Gwirani malowa kwautali momwe mungathere, ndikuyang'ana kwa masekondi osachepera 30 kuti muyambe. Kumbukirani kusunga kupuma mofanana nthawi yonse yochita masewera olimbitsa thupi.
• Mukamaliza, chotsani mosamala mbale yolemetsa kumbuyo kwanu. Ngati munali ndi okondedwa anu, muuzeni kuti achotse. Ngati munaziyika nokha, samalani pochotsa kuti musavulale.

Izinto zokwenza Weighted Front Plank

• **Gwiritsani Ntchito Pakatikati Mwanu**: Cholinga cha thabwa lakutsogolo ndikulimbitsa pachimake. Chifukwa chake, ndikofunikira kugwirizanitsa minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Cholakwika chofala ndikulola kuti m'mimba mwanu mugwedezeke pansi, zomwe zingayambitse kupweteka kwa msana. Kuti mupewe izi, yerekezani kukokera pamimba panu kumtunda kwa msana pamene mukugwira thabwa.
• **Onjezani Kunenepa Pang'onopang'ono**: Ngati mwangoyamba kumene ku matabwa olemedwa, yambani ndi kulemera kopepuka ndipo pang'onopang'ono onjezerani mphamvu zanu zikukula. Kuwonjezera kulemera kwambiri mofulumira kungayambitse kuvulala. Kulemera kuyenera kuyikidwa

Weighted Front Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Front Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Front Plank, koma ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutheka komanso osalemetsa kwambiri. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ndinu woyamba, zingakhale zopindulitsa kudziwa kaye thabwa loyamba musanawonjezere kulemera. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kusapeza bwino. Ngati n'kotheka, ganizirani kulandira malangizo kuchokera kwa katswiri wolimbitsa thupi kuti mutsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Front Plank?

• Kusiyanitsa kwachiwiri ndi Plank Weighted with Leg Lift, komwe mumakweza mwendo umodzi uku mukusunga thabwa ndi kulemera kumbuyo kwanu kuti muwonjezere zovuta ku glutes ndi kumbuyo kwanu.
• The Weighted Plank yokhala ndi Arm Reach ndikusintha kwina, komwe mumafikira mkono umodzi kutsogolo mutanyamula cholemetsa, zomwe zimakulitsa vuto la pachimake ndi kumtunda kwa thupi lanu.
• The Weighted Plank with Knee to Elbow ndi kusiyana kwachinai, komwe mumabweretsa bondo lanu kumbali imodzi pamene mukugwira kulemera kumbuyo kwanu, kupititsa patsogolo ntchito pa abs ndi obliques.
• Pomaliza, Weighted Plank yokhala ndi Hip Dips ndi mtundu wachisanu, pomwe mumatembenuza m'chiuno mwanu kuchokera mbali kupita kwina mukakhala pathabwa ndi kulemera.

Izinto zokufunda ezishisa ezivumelekile Weighted Front Plank?

• Mapush-ups amatha kukhala owonjezera pazochitika zanu pambali pa Weighted Front Planks, chifukwa samangolimbitsa pachimake komanso amaphatikiza pachifuwa, mapewa ndi ma triceps, kukulitsa mphamvu yakumtunda kwa thupi lonse.
• Zochita zolimbitsa thupi za Dead Bug zimakwaniritsa Weighted Front Plank potsindika kukhazikika ndi kuwongolera kudzera pachimake, ndikuphunzitsanso kulumikizana pakati pa kumtunda ndi kumunsi kwa thupi, zomwe zingathandize kukonza mawonekedwe onse ndi kupirira mu matabwa.