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Side Plank

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Side Plank

The Side Plank ndi ntchito yolimbitsa thupi yomwe imayang'ana ma obliques, m'munsi kumbuyo, ndi m'chiuno, kulimbikitsa bwino komanso kukhazikika. Ndiwoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuchita izi osati kungowonjezera mphamvu zawo komanso kukhazikika kwawo komanso kuwongolera kaimidwe kawo ndikuchepetsa chiopsezo cha kuvulala kwamsana ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Plank

  • Kwezani thupi lanu mmwamba pa chigongono chanu, kuwonetsetsa kuti chili pansi pa phewa lanu ndipo mkono wanu wam'mbuyo uli pansi.
  • Kwezani chiuno chanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa kwa nthawi yayitali momwe mungathere, ndikukweza chiuno chanu ndi thupi lanu molunjika.
  • Dzichepetseni pang'onopang'ono mpaka pomwe munayambira, kenaka sinthani mbali kuti mubwereze masewerawo.

Izinto zokwenza Side Plank

  • Gwirani Ntchito Yanu: thabwa lakumbali ndilochita masewera olimbitsa thupi ndipo liyenera kumveka mu minofu ya pachimake. Ngati mukumva kupsyinjika paphewa kapena pamkono wanu, mwina simukugwirizanitsa pachimake bwino. Kuti muchite izi, kokerani m'mimba mwanu kupita ku msana wanu ndikufinya minofu yanu ya glute. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika.
  • Musalole Khosi Lanu Kukhala Pakatikati: Pewani kukaniza khosi lanu poyang'ana mmwamba kapena pansi. M'malo mwake, yang'anani patsogolo, ndi khosi lanu mopanda ndale. Izi zidzakuthandizani kupewa zovuta zosafunikira pakhosi lanu.
  • Yambani ndi Zosintha: Ngati ndinu woyamba, ndi bwino kuyamba ndi zosintha monga bondo.

Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Plank. Komabe, zitha kukhala zovuta poyamba chifukwa zimafuna kuchuluka kwapakati komanso mphamvu zamapewa. Oyamba kumene ayenera kuyamba ndi nthawi yayifupi ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti musavulale. Ngati ndizovuta kwambiri, pali mitundu yosinthidwa ya Side Plank yomwe ingakhale yosavuta kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Plank?

  • Pulanji Yokwezedwa ya Leg Side : Pamene mukugwira thabwa la mbali, kwezani mwendo wapamwamba momwe mungathere, zomwe zimawonjezera vuto linalake kwa obliques ndi minofu ya mwendo.
  • Dongosolo Lambali Lokhala Ndi Kasinthasintha: Mu Baibuloli, mumayambira pa thabwa lambali ndikuzungulira thupi kuti mubweretse chigongono chapamwamba mpaka pansi, chomwe chimagwira ntchito pachimake mwamphamvu kwambiri.
  • Mbali Yam'mbali Yokhala ndi Hip Dips: Izi zimaphatikizapo kuviika m'chiuno mwako pansi ndikukwezanso m'mwamba, zomwe zimapereka kulimbitsa thupi kwina kwa obliques.
  • The Star Side Plank: Uku ndikusintha kwapamwamba komwe mumawongolera dzanja limodzi ndi m'mphepete mwa phazi limodzi ndikutulutsa mkono wina ndi mwendo kunja, kupanga mawonekedwe a nyenyezi.

Izinto zokufunda ezishisa ezivumelekile Side Plank?

  • "Russian Twists" ndi masewera enanso omwe amakwaniritsa pulani Yam'mbali pomwe akulozera ma obliques, minofu yomweyi yomwe imagwiritsidwa ntchito mu Side Plank, potero imakulitsa mphamvu yayikulu komanso kukhazikika.
  • "Mountain Climbers" imathandizana ndi Side Plank polimbikitsa kukhazikika kwapakati ndi mphamvu, komanso kuphatikizira chinthu chamtima chomwe chingathandize kupirira, chinthu chomwe chingakhale chopindulitsa pogwira malo a Side Plank kwa nthawi yaitali.

Amaxabiso angamahlekwane kanye Side Plank

  • Zolimbitsa thupi za Side Plank
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Side Plank yamphamvu yapakati
  • Zochita za toning m'chiuno
  • Bodyweight Side Plank
  • Mbali Plank pofuna kuchepetsa chiuno
  • Zochita zolimbitsa thupi
  • Side Plank bodyweight Workout
  • Zolimbitsa thupi zolunjika m'chiuno
  • Kuphunzitsa kulemera kwa thupi m'chiuno