Chifukwa Chake Plank Akadali Ntchito Yabwino Kwambiri Yolimbitsa Thupi

Zamkati

• Mapindu Apamwamba ndi Kusintha
• Momwe Mungapangire Plank Yapamwamba
• Onaninso za

Kukhazikitsa maziko olimba sikuyenera kukhala pakupanga 239 kusiyanasiyana. M'malo mwake, mutha kuyamba kuwona tanthauzo lanu mukangosuntha kosavuta: thabwa. Koma mosiyana ndi kuphwanyidwa kwachikhalidwe, thabwa ili ndi phindu lowonjezera lakugwiritsa ntchito manja anu ndi thupi lakutsogolo, nawonso.

Kunja kwa masewera olimbitsa thupi, pulani yayikulu (yowonetsedwa pano ndi wophunzitsa NYC-Rachel Mariotti) imakhazikika bata chifukwa mukudziyimilira mmanja mwanu, ma biceps, ndi mapewa anu, atero a Stephany Bolivar, mphunzitsi wa CrossFit komanso wophunzitsa anthu ku ICE NYC. Mudzamvanso izi pachifuwa chanu, ma quads ndi ma glutes bola mukachita chilichonse molondola.

Mapindu Apamwamba ndi Kusintha

Kupanga maziko olimba kumathandizira kumbuyo kwanu, komwe kumatha kukonza kukhazikika ndikuchepetsa kupweteka kwakumbuyo. Mudzawonanso kuti kukhala ndi maziko olimba kukuthandizani muntchito zamtundu uliwonse, kuyambira kuthamanga mpaka kukwera masitepe mpaka ku weightlifting ndi yoga. Onani

Pewani pansi mwa kugwada. Kuti kusunthaku kukhale kovuta kwambiri, yesani kukweza mwendo umodzi. Sinthani mbali kuti muyike bwino. (Ndipo musaiwale kuyesa thabwa.)

Momwe Mungapangire Plank Yapamwamba

A. Yambani pamapazi anayi pansi ndi manja atakulungidwa molunjika m'mapewa ndi mawondo opindika ndikulumikiza molunjika m'chiuno.

B. Bweretsani mwendo umodzi nthawi imodzi kuti mufike pamalo okwera pamitengo, ndikudina zidendene ndikugundana pamodzi ndikukoka mchombo kumsana.

Gwirani kwa masekondi 15 mpaka 30. Bwerezani kwa seti 2 mpaka 4. Mukamalimbitsa mphamvu, onjezani nthawi kukhala mphindi imodzi kapena kupitilira apo.

Malangizo Apamwamba A Plank

• Sungani mzere wowongoka kuchokera kumutu kupita ku zidendene.
• Dzipangireni pansi ndipo musalole kuti chiuno chigwere.

Onaninso za