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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 masewera olimbitsa thupi amphamvu omwe amalimbitsa ma obliques, komanso amachititsa mapewa, manja, ndi chiuno, kulimbikitsa kukhazikika komanso kukhazikika kwapakati. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, zosintha zomwe zilipo kwa oyamba kumene komanso zovuta zamasewera apamwamba. Anthu angafune kutero chifukwa imathandizira kulimbitsa thupi pazochitika za tsiku ndi tsiku, imathandizira masewera olimbitsa thupi, komanso imathandizira kupewa kuvulala polimbikitsa thupi lolimba, lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Plank

  • Kwezani thupi lanu mmwamba pa chigongono chanu, kuonetsetsa kuti chigongono chanu chili pansi pa phewa lanu.
  • Limbani minofu yanu yapakati ndikukweza m'chiuno mpaka thupi lanu likuyenda molunjika kuchokera kumutu kupita kumapazi.
  • Gwirani malowa kwa nthawi yayitali momwe mungathere, kukhalabe pachimake cholimba ndikukweza m'chiuno mwanu.
  • Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Side Plank

  • Gwirani Ntchito Yanu: Gwirizanitsani minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi sizimangothandiza kuti mukhale ndi mphamvu komanso zimatsimikizira kuti minofu yoyenera ikugwiritsidwa ntchito. Cholakwika chofala ndikusiya m'chiuno kuzama pansi, zomwe zimatha kusokoneza msana. Kuti mupewe izi, gwirani mwamphamvu chiuno chanu mmwamba, ndikusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi.
  • Sungani Kuyanjanitsa kwa Neck: Sungani khosi lanu mogwirizana ndi msana wanu. Kulakwitsa kofala ndiko kulola mutu kugwetsa kutsogolo kapena kukankhira kumbuyo, kukankha khosi. Mukhoza kupewa izi mwa kuyang'ana pa mfundo yokhazikika yomwe ili patsogolo panu.
  • Kupuma: Osagwira mpweya pamene ukuchita thabwa lakumbali. Ndikofunikira kuti

Side Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Plank?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a thabwa lakumbali. Komabe, zitha kukhala zovuta poyamba chifukwa zimafunikira mphamvu yayikulu komanso moyenera. Oyamba kumene angayambe ndi matembenuzidwe osinthidwa a thabwa lakumbali, monga kuchita pa mawondo awo kapena ndi phazi limodzi pansi kuti athandizidwe. Pamene akupanga mphamvu, amatha kupita ku thabwa lonse lakumbali. Ndikofunika kukumbukira kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Plank?

  • Pulanji Yam'mbali yokhala ndi Leg Lift: Mukusintha uku, mumakweza mwendo wanu wakumtunda kupita padenga pomwe mukusunga thabwa lakumbali.
  • Pulanji Yam'mbali Yopindika: Kusinthaku kumawonjezera kupindika kwa thabwa lokhazikika pakufikira mkono wanu wam'mwamba pansi pa thupi lanu ndikubwereranso padenga.
  • Pulanji Yam'mbali yokhala ndi Hip Dips: Izi zimaphatikizapo kuviika m'chiuno mwako pansi ndikukwezanso m'mwamba, ndikuwonjezera vuto linalake ku obliques.
  • Plank Mbali Yokhala ndi Arm Reach: Mwakusiyana uku, mumafika pa mkono wanu pamwamba pamutu panu, ndikupanga mzere kuchokera ku dzanja lanu kupita ku phazi lanu, ndikutsutsa kuti musasunthike ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Side Plank?

  • The Russian Twist ndi masewera ena omwe amakwaniritsa pulani Yam'mbali, chifukwa imayang'ana minofu ya oblique, kupititsa patsogolo mphamvu zozungulira komanso kupirira zomwe ndizofunikira kuti agwire malo a Side Plank.
  • Zochita za Agalu Mbalame zimakwaniritsa pulani Yam'mbali mwa kupititsa patsogolo kukhazikika komanso kukhazikika, zomwe ndizofunikira pakuchita bwino komanso kukonza malo a Side Plank.

Amaxabiso angamahlekwane kanye Side Plank

  • Zochita za Side Plank
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Side Plank kuti mulimbikitse pachimake
  • Bodyweight Side Plank
  • Zochita za toning m'chiuno
  • Side Plank yolimbitsa thupi nthawi zonse
  • Zochita zazikulu zolimbitsa thupi
  • Zochita zolimbitsa thupi za side abs
  • Mbali Plank pofuna kuchepetsa chiuno
  • Kupanga chiuno ndi Side Plank.