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Suspension Supine Plank

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiHajarori
Imimiselo eqhaphoDeltoid Anterior, Deltoid Lateral, Rectus Abdominis
Amashwa eqhaphoObliques, Quadriceps
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Ukuxhumana kwe Suspension Supine Plank

Suspension Supine Plank ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbikitsa pakati, kumbuyo, ndi mapewa, kupititsa patsogolo mphamvu za thupi lonse ndi kukhazikika. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa cha zovuta zake zosinthika malinga ndi kutalika kwa chingwe choyimitsidwa. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa zimathandizira kaimidwe, zimalimbitsa thupi, komanso zimapangitsa kuti pakhale ndondomeko yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Supine Plank

  • Ikani kumbuyo kwanu molunjika pansi pa zingwe zoyimitsidwa, kukweza miyendo yanu molunjika kutsogolo kwanu ndikuyika manja anu kuti mugwire zingwe.
  • Phatikizani pachimake chanu, kwezani m'chiuno mwanu pansi, ndikufinyani glutes, ndikupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, mofanana ndi malo a thabwa.
  • Sungani thupi lanu lolimba ndikusunga malowa kwa nthawi yoikika, kuonetsetsa kuti m'chiuno mwanu musagwedezeke ndipo msana wanu usagwedezeke.
  • Mutatha kugwira thabwa kwa nthawi yomwe mukufuna, tsitsani pang'onopang'ono chiuno chanu pansi, masulani zingwezo, ndikupumula musanabwereze ntchitoyo.

Izinto zokwenza Suspension Supine Plank

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Chimodzi mwazolakwika zofala kwambiri ndikusagwira minofu yapakatikati pa thabwa loyimitsidwa. Nthawi zonse limbitsani minofu ya m'mimba kuti muthandizire msana wanu ndikuwonetsetsa kuti masewerawa akugwira ntchito.
  • **Pewani Kubowola Msana Wanu **: Kuika kumbuyo kwanu kungayambitse kupweteka kwa msana ndi kuvulala. Kuti mupewe izi, sungani msana wosalowerera nthawi yonse yochita masewera olimbitsa thupi. Izi zikutanthauza kuti msana wanu uyenera kukhala wathyathyathya, osati wopindika kapena wozungulira.
  • **Ikani Mapewa Anu Pansi**: Kulakwitsa kwina kofala ndikukweza mapewa kumakutu. Izi zingayambitse kupsinjika kwa khosi ndi mapewa. M'malo mwake, sungani mapewa anu pansi ndi kutali ndi makutu anu.
  • **Kupita Pang'onopang'ono**: Ngati

Suspension Supine Plank Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Supine Plank?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Supine Plank, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndibwino kuti muyambe ndi masewera olimbitsa thupi kuti mukhale ndi mphamvu zoyambira musanayambe kupita patsogolo kwambiri monga Suspension Supine Plank. Ndikofunika nthawi zonse kuwonetsetsa mawonekedwe oyenera kuti musavulale. Kufunsana ndi katswiri wolimbitsa thupi kapena wophunzitsa kungakhale kopindulitsa kwambiri kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Supine Plank?

  • Suspension Supine Plank yokhala ndi Hip Adduction: Mukusintha uku, mumakoka miyendo yanu palimodzi mukakhala thabwa, kulunjika minofu yamkati ya ntchafu.
  • Suspension Supine Plank yokhala ndi Knee Tuck: Izi zimaphatikizapo kukweza mawondo anu pachifuwa chanu ndikusunga thabwa, ndikuwonjezera chinthu champhamvu chomwe chimalunjika kumunsi kwa abs.
  • Suspension Supine Plank ndi Kukulitsa Mwendo: Kusinthaku kumaphatikizapo kukulitsa mwendo umodzi molunjika mukakhala pa thabwa, zomwe zimakulepheretsani kukhazikika ndikugwira ntchito zolimbitsa thupi zanu ndi nyundo.
  • Suspension Supine Plank yokhala ndi Arm Reach: Izi zimaphatikizapo kufikitsa mkono umodzi patsogolo panu ndikusunga thabwa, zomwe sizimangoyambitsa malire anu komanso zimagwiranso ntchito kumtunda kwanu.

Izinto zokufunda ezishisa ezivumelekile Suspension Supine Plank?

  • Suspension Mountain Climbers: Kuchita masewera olimbitsa thupi kumakwaniritsa pulani ya Suspension Supine Plank pochita minofu yomweyi koma mwamphamvu kwambiri, yamtima, yomwe ingathandize pakuwotcha mafuta ndi kumanga mphamvu.
  • Ma Pikes Oyimitsidwa: Amathandizira Suspension Supine Plank potsutsa kukhazikika kwapakati pamayendedwe osiyanasiyana, omwe amatha kuwongolera bwino komanso kulumikizana.

Amaxabiso angamahlekwane kanye Suspension Supine Plank

  • Kuyimitsa kulimbitsa thupi kwa m'chiuno
  • Zochita za Supine Plank
  • Zolimbitsa thupi zoyang'ana m'chiuno
  • Supine Plank yokhala ndi zingwe Zoyimitsa
  • M'chiuno toning Kuyimitsa ntchito
  • Suspension Supine Plank phunziro
  • Momwe mungapangire Suspension Supine Plank
  • Kuyimitsidwa maphunziro m'chiuno
  • Supine Plank yochepetsera chiuno
  • Advanced Kuyimitsidwa ntchito m'chiuno