Leg Extension Plank
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Overview:
Iyo Leg Extension Plank isimba rekuita rinotarisa pakati, glutes, uye makumbo, ichipa yakazara Workout iyo inowedzera simba, kugadzikana, uye kuenzanisa. Ichi chiitwa chakakodzera vanhu pamazinga ese ekusimba, kubva kune vanotanga kutsvaga kuvaka simba rekutanga kune vatambi vari kutsvaga kuwedzera basa ravo rekutanga. Nekubatanidza iyo Leg Extension Plank mumaitiro avo, vanhu vanogona kuvandudza kudzora muviri wavo, kumira, uye kuita kwese kwemitambo.
Table of Contents
Instructions
Step-by-step guide:
- Batanidza musimboti wako uye simudza gumbo rako rerudyi kubva pasi, uchirisimudzira kumashure kwako.
- Bata nzvimbo iyi kwemasekonzi mashoma, uchichengeta muviri wako wakagadzikana uye hudyu yako yakaenzana pasi.
- Deredza gumbo rako rerudyi kudzokera kunzvimbo yekutanga.
- Dzokorora izvi negumbo rako rekuruboshwe, uye ramba uchichinjana pakati pemakumbo kune nhamba yaunoda yekudzokorora.
Exercise Tips:
- Kudzora Mafambiro: Paunotambanudza gumbo rako, zviite zvishoma nezvishoma uye zvinodzorwa. Kukurumidza, kufamba-famba kunogona kukanganisa tsandanyama dzako uye kusakupa mhedzisiro yaunoda. Edza kuchengeta mahudyu ako akanyarara sezvinobvira paunosimudza gumbo rako; dzivisa kuzunungusa nedivi.
- Core Engagement: Batanidza musimboti wako panguva yese yekuitwa. Izvi hazvingobatsiri kudzikamisa muviri wako chete asiwo zvinova nechokwadi chekuti unoshanda mhasuru dzakaringana. Chikanganiso chakajairika ndechokurega dumbu richinyura richienda pasi, izvo zvinogona kutungamirira kumarwadzo ekudzokera shure uye kuderedza kushanda kwechiitwa.
- Dzivisa Hyper
FAQ
Can beginners do the Leg Extension Plank?
Ehe, vanotanga vanogona kuita iyo Leg Extension Plank kurovedza muviri, asi zvinogona kunge zvichinetsa sezvo zvinoda huwandu hwakanaka hwesimba repakati uye chiyero. Zvinogara zvakakosha kuti utange zvishoma nezvishoma uye uve nechokwadi chechimiro chakakodzera kudzivirira kukuvara. Kana ichinzwa yakanyanya kuoma, vanotanga vanogona kugadzirisa basa racho nekuchengeta mabvi avo pasi kusvikira vavaka simba rakakwana rekuita shanduro yakazara yekudzidzira. Zvinogara zvichikurudzirwa kubvunzana nenyanzvi yekusimbisa muviri kuti uve nechokwadi chekuti maekisesaizi ari kuitwa nemazvo.
What are common variations of the Leg Extension Plank?
- Imwe mutsauko iPlank ine Knee kuenda kuElbow, kwaunounza ibvi rako kugokora rako kune rimwe divi uchichengetedza nzvimbo yepuranga.
- Iyo Plank Jacks ishanduko ine simba apo iwe unosvetuka makumbo ako mukati nekubuda sejeko rekusvetuka wakabata puranga.
- Iyo Plank ine Opposite Knee kuElbow ndeimwe shanduko, yaunounza ibvi rako kune yakatarisana negokora wakabata nzvimbo yepuranga.
- Chekupedzisira, Spiderman Plank inonetsa kusiyanisa kwaunounza ibvi rako kune rimwe divi gokora, uchitevedzera chiito chekukwira madziro.
What are good complementing exercises for the Leg Extension Plank?
- Lunges: Mapapu anoshandawo mapoka emhasuru akafanana seLeg Extension Planks asi kubva kumakona akasiyana, ayo anogona kubatsira kuvandudza kuenzana nekubatana, uye zvakare kubatsira mukudzivirira kukuvara nekusimbisa misumbu yakatenderedza majoini.
- Mountain Climbers: Ichi chiitiko chinozadzisa Leg Extension Planks nekubatanidza cardio element, iyo inogona kubatsira kuwedzera kurova kwemoyo uye kupisa macalorie akawanda, nepo ichinongedza core, quads, uye glutes, kungofanana neLeg Extension Planks.
Related keywords for Leg Extension Plank:
- Bodyweight Leg Extension Plank
- Zviitwa zvekutarisa muchiuno
- Leg Extension Plank Workout
- Bodyweight kurovedza chiuno
- Waist toning exercises
- Plank kusiyana kwechiuno
- Leg Extension Plank routine
- Maekisesaizi ekusimbisa chiuno chemuviri
- Leg Extension Plank nzira
- Bodyweight chiuno kuonda maekisesaizi.