Reverse Plank ndi Leg Lift
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Ukuxhumana kwe Reverse Plank ndi Leg Lift
The Reverse Plank with Leg Lift ndi masewera olimbitsa thupi ovuta omwe amalimbana ndi kulimbitsa pachimake, glutes, hamstrings, ndi kutsika kumbuyo, komanso kuwongolera bwino komanso kukhazikika kwanu. Ndizopindulitsa makamaka kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito ndi kusinthasintha. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa cha kuthekera kwake kuchita magulu angapo a minofu nthawi imodzi, kulimbikitsa kulimbitsa thupi koyenera komanso kulimbikitsa kaimidwe kabwinoko komanso kuwongolera thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Plank ndi Leg Lift
- Kankhirani manja ndi mapazi pansi, kukweza m'chiuno mwanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, uku ndiye malo obwerera kumbuyo.
- Gwirani malowa, kenaka kwezani mwendo wanu wakumanja pang'onopang'ono momwe mungathere osapinda bondo lanu.
- Tsitsani mwendo wanu wakumanja mmbuyo ndikubwereza zomwezo ndi mwendo wanu wakumanzere.
- Pitirizani kusinthana miyendo, nthawi zonse mukusunga thabwa lakumbuyo, chifukwa cha kuchuluka komwe mukufuna kubwereza.
Izinto zokwenza Reverse Plank ndi Leg Lift
- Gwirani Ntchito Yanu: Pamene mukukweza thupi lanu kumalo obwerera kumbuyo, onetsetsani kuti mukugwirizanitsa pakati panu. Izi zikutanthauza kumangitsa minofu ya m'mimba mwanu, zomwe zidzakuthandizani kuthandizira msana wanu ndikuletsa kupsinjika. Cholakwika chofala ndikudalira kwambiri mphamvu ya mkono, zomwe zingayambitse kuvulala kwa mapewa kapena dzanja.
- Mayendedwe Oyendetsedwa: Mukakweza mwendo wanu, chitani pang'onopang'ono komanso mowongolera. Izi sizidzangogwirizanitsa minofu yanu bwino, komanso kuchepetsa chiopsezo cha kuvulala. Pewani mayendedwe othamanga kapena othamanga omwe angayambitse kupsinjika kwa minofu.
- Sungani Thupi Lanu Limodzi: Pazochita zolimbitsa thupi, onetsetsani kuti thupi lanu liri molunjika kuchokera kumutu kupita ku zidendene zanu. Kulakwitsa kofala
Reverse Plank ndi Leg Lift Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Reverse Plank ndi Leg Lift?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Plank ndi Leg Lift, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yapakati komanso yakumtunda kwa thupi. Ndikofunikira kuti muyambe pang'onopang'ono ndikuonetsetsa kuti mukukhala bwino kuti musavulale. Ngati ndizovuta kwambiri, atha kuyamba ndi masewera olimbitsa thupi osavuta kuti alimbitse mphamvu, monga thabwa lokhazikika kapena thabwa lakumbuyo popanda kukweza mwendo. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitidwa moyenera komanso mosatetezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Plank ndi Leg Lift?
- Reverse Plank ndi Kukweza Miyendo ya Bent-Bondo: Mtunduwu umafuna kuti mupinde bondo pamene mukukweza mwendo wanu, kupangitsa kusintha kosavuta kwa oyamba kumene kapena omwe ali ndi kusinthasintha kochepa.
- Reverse Plank ndi Kukweza Miyendo Yowongoka: Mwakusinthasintha uku, mumasunga mwendo wanu mowongoka pamene mukuukweza, ndikuwonjezera vuto lanu pachimake ndi chiuno.
- Pulango Limodzi-Mwendo Umodzi: Kusintha kwapamwamba kumeneku kumaphatikizapo kukweza ndi kunyamula mwendo umodzi mumlengalenga kwa nthawi yonse ya thabwa, m'malo mosinthana kapena kukweza kubwereza kamodzi.
- Reverse Plank ndi Leg Lift ndi Hip Dip: Kusiyanasiyana kovuta kumeneku kumaphatikizapo kukweza mwendo ndi kuviika m'chiuno, zomwe zimafuna kuti muchepetse chiuno chanu pansi mutakweza mwendo wanu, ndiyeno muwuzenso musanabwerere
Izinto zokufunda ezishisa ezivumelekile Reverse Plank ndi Leg Lift?
- The Plank with Leg Lift ndi ntchito ina yomwe imathandizira Reverse Plank yokhala ndi Leg Lift, chifukwa imayang'ananso pachimake ndi m'munsi mwa thupi, kupititsa patsogolo mphamvu ya thupi lonse ndi kupirira, zomwe zingathandize kuti Reverse Plank yokhala ndi Leg Lift ikhale yosavuta kuchita.
- Zochita zolimbitsa thupi za Superman ndizothandizira kwambiri Reverse Plank ndi Leg Lift pamene imayang'ana m'munsi kumbuyo ndi glutes, zomwe ndizofunikira kwambiri minofu yokhazikika pamene mukuchita Reverse Plank ndi Leg Lift, komanso imathandizira kusintha kaimidwe ndi kusinthasintha.
Amaxabiso angamahlekwane kanye Reverse Plank ndi Leg Lift
- Bodyweight Quadriceps Exercise
- Kuchita Zolimbitsa Thupi
- Reverse Plank Leg Lift
- Kulimbitsa Thupi Pantchafu
- Quadriceps Bodyweight Exercise
- Zolimbitsa Thupi Zapamwamba
- Reverse Plank Kusiyana
- Zochita Zolimbitsa Miyendo
- Bodyweight Fitness
- Zolimbitsa Thupi za Toning