Nei Plank Ichiri Iyo Yakanyanya Kukosha Kudzidzira

Zvemukati

• Yakakwira Plank Kubatsirwa uye Misiyano
• Maitiro ekuita High Plank
• Ongororo ye

Kuvaka musimboti wakasimba hakufanirwe kunge kuri kwekuita 239 misiyano pane iyo crunch. Pane kudaro, iwe unogona kutanga kuona tsananguro mune yako abs nekufamba kumwe chete kuri nyore: puranga. Asi kusiyana neyakajairika crunch, iyo puranga ine yakawedzera bhenefiti yekushanda maoko ako uye nechemberi divi remuviri, futi.

Kunze kwechiitiko chikuru chekurovedza muviri, iro rakakwirira puranga (rakaratidzirwa pano neNYC-based murairidzi Rachel Mariotti) inovaka kugadzikana kwepafudzi nekuti uri kuzvibata wakasimudza maoko ako, biceps, nemapfudzi, anodaro Stephany Bolivar, murairidzi weCrossFit uye mudzidzisi wega pa ICE NYC. Iwe zvakare uchanzwa izvi mubhokisi rako, quads uye glutes-sekureba sekunge iwe uchibata zvese nenzira kwayo.

Yakakwira Plank Kubatsirwa uye Misiyano

Kuvandudza musimboti wakasimba kunobatsira kutsigira yako yepazasi musana, iyo inogona kuvandudza mamiriro uye kuderedza marwadzo ekumusana. Iwe zvakare unozoona kuti kuva nemusimboti wakasimba kunokubatsira mumhando dzese dzezviitwa, kubva pakumhanya nekufamba kuenda kuhuremu uye yoga. (Ona: Nei Core Simba Rinokosha Zvakanyanya-uye Harina Chokuita neChitanhatu-Rongedza)

Deredza pasi nekudonha kumabvi ako. Kuita kuti kufamba uku kuve kunonetsa, edza kusimudza gumbo rimwe. Chinja mativi kuti uenzanise kunze. (Uye usakanganwa kuyedza gokora.)

Maitiro ekuita High Plank

A. Tanga pamakumbo mana pasi ne maoko akarongedzwa zvakananga pasi pemapfudzi nemabvi akakotama uye akarongedzwa zvakananga pasi pehudyu.

B. Nhanho imwe gumbo kumashure panguva yekuuya pakakwirira peplank chinzvimbo pamichindwe, uchishingairira zvitsitsinho uye kubwinya pamwechete uye uchidhonza guvhu kumuzongoza.

Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora kwe2 kusvika ku4 seti. Sezvo iwe uchivaka simba, wedzera nguva kusvika 1 miniti kana kupfuura.

Yakakwira Plank Fomu Matipi

• Chengetedza tambo yakatwasuka kubva kumusoro kusvika kuzvitsitsinho.
• Shingairira kusundira kure nepasi uye usatendera mahudyu kudonha.

Ongororo ye