Mlembi: Carl Weaver
Tsiku La Chilengedwe: 24 Febuluwale 2021
Sinthani Tsiku: 29 Kuguba 2025
Anonim
Kusuntha Kokwanira: Erica Lugo's Super Plank Series - Moyo
Kusuntha Kokwanira: Erica Lugo's Super Plank Series - Moyo

Zamkati

Kukhala ndi mikono yamphamvu kuli ngati kuvala kulimbitsa thupi kwanu mopanda malaya.

"Minofu yosemedwa ndi imodzi mwazotsatira zabwino zakukhala wathanzi komanso kumva bwino pakhungu lako," akutero Erica Lugo, Wotayika Kwambiri mphunzitsi yemwe adakhetsa mapaundi a 160 pokhala ndi chizolowezi chochita masewera olimbitsa thupi. (Werengani Nkhani yake yosintha kwathunthu apa.) "Mutha kupanga minofu komwe mukufuna," akutero. "Zonsezi ndizomwe zimachitika."

Kusuntha kwa Lugo apa ndi "kutopa" superset yaminyewa yamphamvu ndikulimbitsa pachimake ndi pachifuwa. Muyamba ndikumaliza pamapulani amtundu wambiri, kuyambira ndi gulu lankhondo kapena thabwa-ndiye kuti, thabwa lalitali kuti muyambitse thabwa ndi kumbuyo-kenako ndikumenyetsa dzanja lanu ku mwendo wina (mu thabwa) ndikumaliza ndi kukankhira mmwamba.

Njira yabwino yochitira izi? Kukhazikitsa nthawi ndikutulutsa ma reps ambiri momwe angathere. Kubwereza katatu kumapangitsa kuti izi zizikhala zotopetsa zolimbitsa thupi kwa mphindi zitatu. (Mukufuna zambiri? Yesani 30-Day Plank Challenge ndi Kira Stokes.)


"Kulephera ndi njira yabwino yolimbikitsira kupirira kwa minofu," akutero Lugo. "Pamene ndinali paulendo wanga wochepetsera thupi, ndinkakonda kukondwerera utali umene ndakhala ndikuchoka patatha milungu inayi."

Yambani ndi malangizo awa:

  • Kuti mupange thabwa lolimba, kokerani mchombo wanu ku msana kuti mimba yanu isagwere, ndipo sungani zofunkha zanu ndi thupi lanu.
  • Onetsetsani kuti manja anu ali pansi pa mapewa anu, ndipo sungani zigono pafupi pamene mukukankhira mmwamba kuti muyang'ane pa triceps.
  • Panthawi yokwera matabwa ndi kugogoda pamanja, yesetsani kuti m'chiuno zisagwedezeke.

"Kusunthaku sikungopangitsa kuti mtima wanu ugwedezeke komanso kuyesa kukhazikika kwanu, kusinthasintha, ndi mphamvu za thupi lonse nthawi imodzi," akutero. Chitani zomwezo.

Mndandanda Wa Super Plank

A. Yambani mu thabwa lalitali ndi mapazi okulirapo kuposa m'lifupi mwake.

B. Gwetsani pansi pa chigongono chakumanja, kenako kumanja lakumanzere, kuti mulowe pansi.


C. Dinani kumanja, kenako dinani kumanzere kuti mubwerere kumtunda wapamwamba.

D. Kusunga lathyathyathya ndi miyendo molunjika, kusuntha m'chiuno mmwamba ndi kubwerera kuti dinani dzanja lamanja kwa shin kumanzere. Bwererani ku thabwa. Bwerezani, kufikira kumanzere kumanja, kenako mubwerere ku plank.

E. Bwerezaninso mbali iliyonse, kugogoda mawondo kapena ntchafu m'malo mopepuka.

F. Pangani kukankha kumodzi, kugwetsa zigono kumbuyo pa madigiri 45 kuti mutsitse chifuwa pansi.

Bwerezani kwa masekondi 45, kusinthana ndi dzanja lomwe likuyamba. Pumulani kwa masekondi 15. Bwerezani katatu kwathunthu.

Magazini Yopanga, Kutulutsa kwa Meyi 2020

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