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Iron Cross Plank

Equipment:
Body Part:
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Overview:

Iron Cross Plank ke boikoetliso ba mantlha bo phephetsang bo matlafatsang le ho tonya li-abs, obliques, le mokokotlo o tlase, ha o ntse o ntlafatsa botsitso le boemo. Boikoetliso bona bo loketse batho ba chesehelang boikoetliso ba 'mele ba mahareng le ba tsoetseng pele ba batlang ho matlafatsa ts'ebetso ea bona ea mantlha ea ho ikoetlisa. Ho kenyelletsa Iron Cross Plank lenaneong la hau la boikoetliso ho ka ntlafatsa botsitso ba mantlha, ho ts'ehetsa matla a 'mele ka kakaretso, le ho u thusa ho etsa boikoetliso bo bong le mesebetsi ea letsatsi le letsatsi.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Iron Cross Plank?
    2. Common variations of the Iron Cross Plank?
    3. Good complementing exercises for the Iron Cross Plank?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Otlolla letsoho la hao le letona lehlakoreng, le bapile fatše, u boloke letsoho la hao le shebile fatše. Ena ke boemo ba Iron Cross.
  2. Tšoara boemo bona ka metsotsoana e ka bang 10, u boloke letheka la hao le lekane le 'mele oa hao o otlolohile.
  3. Khutlisetsa letsoho la hao le letona sebakeng sa lepolanka ebe u otlolla letsoho la hao le letšehali ho ea ka lehlakoreng, u pheta-pheta Sefapano sa Tšepe ka lehlakoreng le leng.
  4. Tsoela pele ho fapanyetsana mahlakoreng bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka motheo o matla, o tsitsitseng nakong eohle ea boikoetliso.

Exercise Tips:

  • Kopanya Core ea Hao: Iron Cross Plank ke boikoetliso ba mantlha, kahoo etsa bonnete ba hore u kopanya mesifa ea mpa. Sena se bolela ho hula konopo ea mpa ho ea mokokotlong oa hau le ho tiisa abs ea hau. Sena ha se thuse feela ho sireletsa mokokotlo oa hau o tlase, empa hape se eketsa katleho ea boikoetliso.
  • Phefumoloha: E ka 'na ea bonahala e le bonolo, empa batho ba bangata ba tšoara phefumoloho ea bona nakong ea mapolanka, e leng se ka bakang ho tsekela kapa ho ba le hlooho e khanyang. Hopola ho hema ka mokhoa o tloaelehileng nakong eohle ea boikoetliso.
  • Qala Butle: Haeba u se u le mocha ho Iron Cross Plank, qala ka e khutšoanyane

FAQ

Can beginners do the Iron Cross Plank?

Iron Cross Plank ke boikoetliso bo thata bo hlokang matla a mantlha, botsitso le botsitso. Hangata ha e khothalletsoe ho ba qalang hobane ho ka ba thata ho e etsa ka nepo ntle le motheo o tiileng oa matla le maemo. Leha ho le joalo, ba qalang ba ka sebetsa ho eona ka ho qala ka boikoetliso bo bonolo, joalo ka lepolanka le tloaelehileng, lepolanka le mahlakoreng le lithupelo tse ling tse matlafatsang. Kamehla hopola ho mamela 'mele oa hau le ho buisana le setsebi sa boikoetliso ba' mele ho netefatsa hore u ikoetlisa ka mokhoa o nepahetseng le ka mokhoa o sireletsehileng.

What are common variations of the Iron Cross Plank?

  • The Iron Cross Plank e nang le Leg Lift: Ka phetoho ena, ha u ntse u tšoere lepolanka la sefapano sa tšepe, u phahamisa leoto le le leng fatše, u eketsa phephetso ho ea bohareng ba hao le glutes.
  • The Iron Cross Plank with Arm Lift: Sena se tšoana le lepolanka le tloaelehileng la sefapano sa tšepe, empa u phahamisa letsoho le le leng fatše, u eketsa matla a boikoetliso le ho phephetsa ho leka-lekana ha hao.
  • The Iron Cross Plank e nang le Knee Tuck: Ha u ntse u le sebakeng sa lepolanka la sefapano sa tšepe, u tlisa lengole le le leng ho ea sefubeng sa hau, u hohela li-abs tsa hau tse tlase le li-flexible tsa noka.
  • The Elevated Iron Cross Plank: Phapang ena e kenyelletsa ho beha maoto a hau sebakeng se phahameng ha u ntse u etsa lepolanka la sefapano sa tšepe, ho eketsa bothata le ho kenya mesifa ea hau ea mantlha ka matla haholoanyane.

What are good complementing exercises for the Iron Cross Plank?

  • Lits'oants'o tsa 'mele tse se nang letho li ka thusa ho ntlafatsa ts'ebetso ea Iron Cross Plank ka ho ntlafatsa tsitsipano ea' mele oa hau le botsitso ba mantlha, tse bohlokoa bakeng sa ho boloka lepolanka.
  • L-sits e molemo ha e ntse e sebetsa ka matla a hau a mantlha le a ka holimo, a tšoanang le Iron Cross Plank, ha a ntse a ntlafatsa ho leka-lekana le taolo ea 'mele oa hau.

Related keywords for Iron Cross Plank:

  • Boikoetliso ba Iron Cross Plank
  • Boikoetliso ba mokokotlo oa 'mele
  • Mokhoa oa Iron Cross Plank
  • Boikoetliso ba ho matlafatsa morao
  • Ha ho na lisebelisoa morao ho ikoetlisa
  • Bodyweight Iron Cross Plank
  • Iron Cross Plank bakeng sa mesifa ea morao
  • Boikoetliso ba lapeng bakeng sa mokokotlo
  • Tataiso ea boikoetliso ea Iron Cross Plank
  • Boikoetliso ba 'mele bakeng sa mokokotlo o matla.
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