Otu mmegharị zuru oke: Erica Lugo's Super Plank Series

Ndinaya

• Usoro Super Plank
• Nyochaa maka

Inwe ogwe aka siri ike dị ka itinye mgbatị ahụ gị na aka gị.

Erica Lugo kwuru, "Anụ ahụ a kpụrụ akpụ bụ otu n'ime ọtụtụ nsonaazụ dị mma nke ịdị mma na ịdị mma na akpụkpọ gị. Onye Kasị Nwepu onye na-enye ọzụzụ nke tụfuru kilogram 160 site n'ịzụlite àgwà mgbatị ahụ. (Gụọ ya akụkọ mgbanwe ya zuru oke ebe a.) "Ị nwere ike wulite akwara ebe ịchọrọ," ọ na -ekwu. "Ọ bụ ihe gbasara ịdị n'otu."

Ntugharị Lugo ebe a bụ “ịkụ ọkụ” maka akwara ogwe aka yana ihe na-ewusi isi na obi gị ike. Ị ga-amalite wee kwụsị na plank maka nnọchite ọtụtụ a, na-amalite site na mbadamba ihe agha ma ọ bụ elu elu-ya bụ, akwa dị elu na-ebu ụzọ bute ogwe aka azụ na azụ-wee metụ aka gị n'ụkwụ nke ọzọ (na plank) wee mechaa nkwụsị-elu.

Ụzọ kacha mma isi mee njem a? Ịtọpụta oge na ịmepụta ọtụtụ reps dị ka o kwere mee. Ịmeghachi ugboro atọ na-eme ka nke a bụrụ ihe nkwụsị mgbatị ahụ nke nkeji 3 zuru oke. (Ịchọrọ ihe ọzọ? Gbalịa ịma aka Plank nke ụbọchị 30 na Kira Stokes.)

Usoro Super Plank

A. Malite n'igwe dị elu nke nwere ụkwụ sara mbara karịa obosara hip.

B. Detuo na ikpere aka nri, wee banye n'ikpere aka ekpe, ka ị bata n'ime plank dị ala.

C. Pịa n'aka nri, wee pịa n'aka ekpe ka ịlaghachi n'elu osisi dị elu.

D. Idebe azụ kwụ ọtọ na ụkwụ kwụ ọtọ, tụgharịa hips elu na azụ ka imetụ aka nri gaa ncha aka ekpe. Laghachi na plank. Tinyegharịa, na -eru aka ekpe gaa ncha aka nri, wee laghachi na plank.

E. Tinyegharịa ọzọ n'akụkụ nke ọ bụla, na-akụ ikpere ma ọ bụ apata ụkwụ kama ịcha.

F. Mee otu mgbatị aka, na-ehulata ikpere azụ na ogo 45 ka ọ gbadata n'obi na ala.

Tinyegharịa maka sekọnd 45, na -agbanye aka nke na -amalite. Zuo ike maka sekọnd 15. Tinyegharịa ugboro atọ.

Magazin Shape, Okwu Mee 2020

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