Ukuhamba ngokugqibeleleyo: Uthotho lwe-Super Plank ka-Erica Lugo

Umxholo

• Super Plank Series
• Uphengululo lwe

Ukuba neengalo ezomeleleyo kufana nokunxiba impilo yakho kumkhono ongenamikhono.

U-Erica Lugo uthi: Eyona mpazamo inkulu umqeqeshi ophalaze iiponti ezili-160 ngokuphuhlisa umkhwa wokuzivocavoca. (Yifunde ibali lakhe elipheleleyo lenguqu apha.) "Ungakha izihlunu apho ufuna khona," utshilo. "Yonke into imalunga nokungaguquguquki."

Ukuhamba kukaLugo apha "kukudinwa" isuperset yezihlunu zengalo kunye nokuqinisa isiseko sakho nesifuba. Uzakuqala kwaye uphele ngeplanga yale multiphase rep, uqala ngeplanga yomkhosi okanye iplank up-down-oko kukuthi, iplanga ephezulu ukuya kwiplanga yengalo kunye nomva-uze ucofe isandla sakho kumlenze ochaseneyo (kwiplanki) kwaye ugqibezele ukutyhala.

Yeyona ndlela ilungileyo yokwenza olu hambo? Ukusetha ixesha kunye nokukrola i-reps ezininzi kangangoko kunokwenzeka. Ukuphindaphinda kathathu kwenza ukuba ube ngumzuzu omncinci wokuzilolonga. (Ufuna okungakumbi? Zama uMceli mngeni weentsuku ezingama-30 ngeKira Stokes.)

Super Plank Series

A. Qala kwiplanga ephakamileyo eneenyawo ezibanzi kune-hip-width.

B. Thoba ezantsi engqinibeni yasekunene, emva koko uye engqinibeni yasekhohlo, ukuze ungene kwiplanga eliphantsi.

C. Cinezela kwisandla sasekunene, uze ucinezele kwisandla sasekhohlo ukubuyela kwiplanga ephezulu.

D epheleleyo. Ukugcina umva uthe tyaba kwaye imilenze ithe tye, tshintsha isinqe phezulu kwaye ubuye umva ukuze ucofe isandla sasekunene kwi-shin yasekhohlo. Buyela kwiplank. Phinda, ufikelele kwisandla sasekhohlo ukuya kwi-shin yasekunene, emva koko ubuyele kwiplanga.

E. Phinda kwakhona kwicala ngalinye, ucofe amadolo okanye amathanga endaweni yokuqaqamba.

F. Yenza enye i-push-up, ugobe i-elbows ngasemva kwi-45-degrees ukuthoba isifuba ukuya emgangathweni.

Phinda kwakhona kwimizuzwana engama-45, utshintshe ukuba yeyiphi na eqala. Ukuphumla kwimizuzwana eli-15. Phinda kathathu uwonke.

Imagazini yeShape, ngoMeyi 2020 ukhupho

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