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Bent-Knee Side Plank

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Ukuxhumana kwe Bent-Knee Side Plank

Bent-Knee Side Plank ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, makamaka obliques, kupititsa patsogolo mphamvu ndi kukhazikika. Ndioyenera kwa oyamba kumene komanso omwe ali ndi milingo yocheperako chifukwa cha kusinthidwa kwake, kusatopa kwambiri poyerekeza ndi thabwa lonse lakumbali. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo kukhazikika, kulimbitsa mphamvu zapakati, ndi kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bent-Knee Side Plank

  • Ikani dzanja lanu lamanzere pachiuno chakumanzere ndikuonetsetsa kuti chigongono chanu chili pansi pa phewa lanu.
  • Gwirani pakati panu ndikukweza m'chiuno mpaka thupi lanu lipange mzere wowongoka kuchokera kumutu mpaka mawondo anu.
  • Gwirani malowa kwa masekondi angapo, ndikusunga mchiuno ndi mawondo anu pansi.
  • Pang'onopang'ono kuchepetsa thupi lanu kubwerera kumalo oyambira ndikubwereza masewera olimbitsa thupi kumbali inayo.

Izinto zokwenza Bent-Knee Side Plank

  • Gwirani Ntchito Yanu: Chimodzi mwa zolakwika zomwe zimachitika nthawi zambiri ndikuyiwala kuchita pachimake. Izi zingayambitse kupsinjika kumunsi kumbuyo. Onetsetsani kuti mukusunga minofu yanu yam'mimba nthawi zonse mukuchita masewera olimbitsa thupi.
  • Sungani Mzere Wowongoka: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu mpaka mawondo anu. Pewani kuti chiuno chanu chigwere pansi, chifukwa izi zingakupangitseni kupanikizika kosafunikira paphewa ndi khosi lanu.
  • Osathamanga: Ndikofunikira kuchita izi pang'onopang'ono komanso mosamala. Kuthamanga mothamanga kungayambitse mawonekedwe osayenera ndi kuvulala.
  • Kupuma: Kulakwitsa kwina kofala ndikusunga mpweya wanu panthawi yolimbitsa thupi. Onetsetsani kuti muli

Bent-Knee Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bent-Knee Side Plank?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bent-Knee Side Plank. M'malo mwake, ndichiyambi chabwino kwa omwe angoyamba kumene kukhala olimba kapena akugwira ntchito pamphamvu zawo zazikulu. Kusiyana kwa mawondo opindika kumapereka kukhazikika kuposa thabwa lonse lakumbali, zomwe zimapangitsa kuti zikhale zosavuta. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono, kukhala ndi mawonekedwe abwino, ndikuwonjezera pang'onopang'ono mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bent-Knee Side Plank?

  • Bent-Knee Side Plank yokhala ndi Arm Reach: Mukusintha uku, mumafikira mkono wanu wapamwamba, ndikupanga mzere kuchokera ku zala zanu kupita ku bondo lanu lakumunsi kuti mugwirizanitse zokhoma zanu mwamphamvu.
  • Bent-Knee Side Plank yokhala ndi Hip Dip: Kusinthaku kumaphatikizapo kuviika mchiuno pansi ndikuchikweza m'mwamba, ndikuwonjezera zovuta pachimake chanu.
  • Bent-Knee Side Plank ndi Kuzungulira: Pakusinthasintha uku, mumatembenuza mkono wanu wapamwamba pansi pa thupi lanu ndikubwereranso ku denga, kugwiritsira ntchito ziboliboli zanu ndikuwongolera kusinthasintha kwanu.
  • Bent-Knee Side Plank yokhala ndi Knee Tuck: Izi zimaphatikizapo kukweza bondo lanu lakumtunda kupita pachifuwa chanu ndikulitambasulira, zomwe zimapangitsa kuti m'munsi mwa abs ndi ma flexible anu a chiuno.

Izinto zokufunda ezishisa ezivumelekile Bent-Knee Side Plank?

  • Kupotoza kwa Russia: Zochitazi zimayang'ananso minofu ndi mimba, mofanana ndi Bent-Knee Side Plank, koma imawonjezera kayendetsedwe kake kamene kangapangitse mphamvu zonse ndi kusinthasintha kwapakati panu.
  • Galu wa Mbalame: Zochita izi zimakwaniritsa pulani ya Bent-Knee Side Side poyang'ana m'munsi kumbuyo ndi glutes, kupereka masewera olimbitsa thupi ozungulira minofu yonse yapakati ndikuwongolera bwino komanso kukhazikika.

Amaxabiso angamahlekwane kanye Bent-Knee Side Plank

  • Maphunziro a Bent-Knee Side Plank
  • Zochita zolimbitsa thupi m'chiuno
  • Zosiyanasiyana za Side Plank
  • Momwe mungapangire Bent-Knee Side Plank
  • Zolimbitsa thupi za m'chiuno chochepa
  • Zolimbitsa thupi zolimbitsa thupi pachimake
  • Side Plank yopangira chiuno
  • Kulimbitsa thupi kunyumba m'chiuno
  • Bent-Knee Side Plank kalozera
  • Zochita zosavuta zolimbitsa thupi ndi kulemera kwa thupi