Ihe kpatara na Plank ka bụ mmega ahụ kacha mma

Ndinaya

• Uru Plank dị elu na ọdịiche
• Otu esi eme akwa osisi
• Nyochaa maka

Iwulite isi siri ike ekwesighi ịdị na -eme ọdịiche 239 na crunch. Kama, ị nwere ike bido ịhụ nkọwa n'ime oghere gị site na iji otu mmegharị dị mfe: plank. Ma n'adịghị ka omenala crunch, plank nwere agbakwunyere uru nke na-arụ ọrụ ogwe aka gị na n'ihu akụkụ ahụ, kwa.

Na mpụga nnukwu mgbatị ahụ, akwa dị elu (nke onye na-enye ọzụzụ NYC Rachel Mariotti gosipụtara ebe a) na-ewulite nkwụsi ike n'ihi na ị na-ejide onwe gị aka site na ogwe aka gị, biceps na ubu gị, ka Stephany Bolivar, onye nkuzi CrossFit na onye nkuzi onwe ya na-ekwu. ICE NYC. Ị ga-ahụkwa nke a n'ime obi gị, quads na glutes-ọ bụrụhaala na ị na-eme ihe niile nke ọma.

Uru Plank dị elu na ọdịiche

Ịmepụta isi ihe siri ike ga-enyere aka ịkwado azụ azụ gị, nke nwere ike imeziwanye ọnọdụ ma belata mgbu azụ. Ị ga-achọpụtakwa na inwe isi ihe siri ike ga-enyere gị aka n'ụdị mmemme ọ bụla, site na ịgba ọsọ na ịgba ọsọ ruo na ibuli ibu na yoga. (Lee: Ihe kpatara ike isi ji dị mkpa-ma ọ nweghị ihe jikọrọ ya na ngwugwu isii)

Rụdaa ala site na ịda n'ala na ikpere gị. Iji mee ka mmegharị a bụrụ ihe ịma aka, nwaa ibuli otu ụkwụ. Gbanwee n'akụkụ iji dozie ya. (Echefukwala ịnwale ogwe aka ikpere.)

Otu esi eme akwa osisi

A. Malite na ụkwụ anọ niile na ala a na -etinye aka n'okpuru n'okpuru ubu na ikpere na -ehulata ma tụnye ya n'okpuru hips.

B. Tinye otu ụkwụ azụ n'otu oge ka ị bata n'ọnọdụ dị elu n'elu ọbụ aka, na-arụsi ọrụ ike na-amanye ikiri ụkwụ na glutes ọnụ ma na-adọta otubo n'ọkpụkpụ azụ.

Jide 15 ruo 30 sekọnd. Tinyegharịa maka usoro 2 ruo 4. Ka ị na-ewulite ike, welie oge ruo 1 nkeji ma ọ bụ karịa.

Atụmatụ Ụdị Plank dị elu

• Jikwaa ahịrị kwụ ọtọ site na isi ruo ikiri ụkwụ.
• Si na ala pụọ ​​nke ọma ma ekwekwala ka úkwù daa.

Nyochaa maka