Imwe Yakakwana Yekufambisa: Erica Lugo's Super Plank Series

Zvemukati

• Super Plank Series
• Ongororo ye

Kuva nemaoko akasimba kwakafanana nekupfeka kugwinya kwako usina maoko.

"Misumbu yakavezwa ndeimwe yemhedzisiro yakanaka yekugwinya uye kunzwa kunakirwa muganda rako," anodaro Erica Lugo, Kurasikirwa Kukuru mudzidzisi akadurura 160 mapaundi nekuvandudza tsika yekurovedza muviri. (Verenga yake yakazara shanduko nyaya pano.) "Unogona kuvaka mhasuru kwaunoda," anodaro. "Izvo zvese ndezve kusagadzikana."

Kufamba kwaLugo pano ndiko "kutsva" superset yemasuru emaoko uye inosimbisa yako yepakati nepachipfuva. Iwe unozotanga uye kupedzisa muplank yeiyi multiphase rep, kutanga nepuranga remauto kana kumusoro-pasi - ndokuti, puranga refu kuisa ruoko kumberi uye kumashure - wobva wabaya ruoko rwako kune iro gumbo rakatarisana (mupuranga) uye kupedzisa kusunda-kumusoro.

Nzira yakanaka yekuita iyi kufamba? Kuisa nguva uye kukwenya kunze kwevazhinji reps sezvinobvira. Kudzokorora katatu kunoita kuti iyi ive yakakwana maminetsi matatu ekurovedza muviri. (Unoda zvimwe? Edza iyo 30-Day Plank Dambudziko naKira Stokes.)

Super Plank Series

A. Tanga mupuranga rakakwirira rine tsoka dzakafara kupfuura hip-width.

B. Dzikisa kugokora rekurudyi, wozoenda kugokora rekuruboshwe, kuti upinde mupuranga rakaderera.

C. Dhinda ruoko rwerudyi, wobva wadzvanya kurudyi kuti udzokere kumusoro kwepombi.

D. Kuchengeta kumashure zvakati sandarara uye makumbo akatwasuka, chinja mahudyu kumusoro uye kumashure kuti ubate ruoko rwerudyi kuruboshwe. Dzokera kupuranga. Dzokorora, uchisvika kuruboshwe kurudyi shin, wobva wadzokera kupank.

E. Dzokorora zvakare kune rumwe rutivi, uchirovera mabvi kana zvidya pane kupenya.

F. Ita imwe push-up, uchikotama magokora kumashure pa45-degrees kudzikisa chifuva chakananga pasi.

Dzokorora kwemasekonzi makumi mana nemashanu, uchichinjanisa kuti ruoko rupi runotanga. Zorora fo 15 seconds. Dzokorora katatu zvachose.

Rakaumbwa Magazini, Chivabvu 2020 Chinyorwa

Ongororo ye