Kutheni iPlank isengoyena Mthambo uPhambiliyo

Umxholo

• IiNzuzo zePlank eziPhakamileyo kunye nokwahluka
• Uyenza njani iPlank ePhakamileyo
• Uphengululo lwe

Ukwakha isiseko esomeleleyo akudingeki ukuba kube malunga nokwenza iiyantlukwano ezingama-239 kuqweqwe. Endaweni yoko, ungaqala ukubona inkcazo kwi-abs yakho ngokuhamba nje kube lula: iplank. Kodwa ngokungafaniyo ne-crunch yendabuko, iplanga inenzuzo eyongezelelweyo yokusebenza iingalo zakho kunye nomzimba wecala langaphambili.

Ngaphandle kokuzilolonga okukhulu, iplanga eliphezulu (eliboniswe apha ngumqeqeshi osekwe e-NYC uRachel Mariotti) lakha uzinzo lwegxalaba kuba uzibambe phezulu kwiingalo zakho, i-biceps, namagxa, utshilo uStepany Bolivar, umqeqeshi weCrossFit kunye nomqeqeshi ICE NYC. Uyakuziva oku esifubeni sakho, i-quads kunye ne-glutes-ukuba nje ubandakanya yonke into ngokuchanekileyo.

IiNzuzo zePlank eziPhakamileyo kunye nokwahluka

Ukuphuhlisa isiseko esomeleleyo kuya kunceda ukuxhasa umva wakho osezantsi, onokuthi uphucule ukuma komzimba kunye nokunciphisa iintlungu zangasemva. Uya kufumanisa ukuba ukuba nondoqo owomeleleyo kuya kukunceda kuzo zonke iintlobo zemisebenzi, ukusuka ekubalekeni nasekuhambeni intaba ukuya kwi-weightlifting kunye neyoga. (Jonga: Kutheni Amandla oQinisekiso abaluleke kakhulu-kwaye awananto yakwenza nePakethe emithandathu)

Yehla phantsi ngokuwa emadolweni. Ukwenza oku kuhamba nzima, zama ukuphakamisa umlenze omnye. Tshintshela amacala ukulinganisa. (Kwaye ungalibali ukuzama iplanga yengqiniba.)

Uyenza njani iPlank ePhakamileyo

A. Qala kuwo omane amanqanaba phantsi ngezandla ezixhonywe ngokuthe ngqo phantsi kwamagxa kunye namadolo agotyiweyo kwaye ugcwele ngqo phantsi kwesinqe.

B. Nyathela umlenze omnye ngaxeshanye ukuze ungene kwindawo ephakamileyo yeplanga ezintendeni, ucinezele izithende ngokukhutheleyo kunye nokuncamathela kunye nokuzoba inkaba emnqopheni.

Gcina imizuzu engama-15 ukuya kwe-30. Phinda iiseti ezi-2 ukuya kwezi-4. Njengoko usakha amandla, yongeza ixesha ukuya kumzuzu omnye okanye ngaphezulu.

Iingcebiso zeFom ePhakamileyo

• Gcina umgca ochanekileyo ukusuka entloko ukuya kwizithende.
• Sula ngokukhawuleza ukusuka emgangathweni kwaye ungavumeli isinqe zixeke.

Uphengululo lwe