Ukuzivocavoca ipulangwe: ungayenza kanjani inzuzo nokulimaza. Izinketho ezingama-45 zezinhlelo zokuqeqesha!

IPlank ukuvivinya umzimba phansi, kugxile ezandleni noma ezingalweni. IPlank ibhekwa njengenye yezindlela eziphumelela kakhulu zokususa amafutha esiswini nokuqinisa umzimba. Noma kunjalo empeleni? Ake sibone, yini ukusetshenziswa, izinzuzo kanye nokulimala kwebhande, ukukwenza kanjani futhi kangaki, kusebenza kanjani ibha yokwehlisa isisindo? Kanye nokukunikeza ukukhetha okuyingqayizivele: izinketho zokuzivocavoca ezingama-45 ngentambo ezithombeni!

Ipulangwe lokuzivocavoca: Imininingwane ejwayelekile

I-Placket bekuyisikhathi sokuzivocavoca okudala hhayi ukuzivocavoca isisu kuphela, kepha nokuqeqeshwa okujwayelekile komzimba wonke. Lokhu kuvivinya ngemisebenzi eminingi kukuvumela ukuthi usebenzise inani elikhulu lamaqembu emisipha, futhi ayidingi mishini eyengeziwe noma amakhono akhethekile noma isipiliyoni esihle. Ibha ingazijwayeza abaqalayo kanye nesitshudeni esithuthukile. Ngenxa yokusebenza kwayo, ukusebenza kahle kanye nokutholakala kokusebenza kweplanethi kutholakale ukuthandwa kabanzi.

Ipulangwe lifaka imisipha yomzimba ongaphezulu nangaphansi, ngakho-ke uzoqinisa umzimba wakho, uwenze uqine futhi ungcole. Lo msebenzi ulusizo ngokukhethekile ekuthuthukiseni uhlelo lwemisipha (isisu, emuva, izinqe). I-corset yemisipha enamandla isekela umhlane wakho nomgogodla wakho, ngakho-ke kusiza ukunciphisa ingozi yokulimala kohlelo lwe-musculoskeletal.

Ungayenza kanjani ibha?

Yima endaweni yokuma phansi - isikhundla Push-UPS. Gobisa izindololwane zakho ngama-degree angama-90 bese ususa isisindo sakho ezingalweni zakho zangaphambili. Wonke umzimba wakho kufanele wakhe umugqa oqondile, isisu sikhuphuke, imisipha ishube.

Yini okufanele unake kakhulu:

  • Ikhanda nentamo: kufanele ikhululeke futhi ikhululeke. Bheka phansi, ungaphakamisi ikhanda phezulu.
  • izandla: ubambe phambi kwakho noma uwawele. Beka izindololwane kahle ngaphansi kwamalunga ehlombe, ukuze ungakhi umthwalo ongadingekile emahlombe. Yehlisa amahlombe akho, ungawaphakamisi ngezindlebe.
  • kude: ayikwazi ukugoqwa noma ukugoba. Cabanga ngomhlane wakho ophansi ucindezelwe ngokuqinile odongeni.
  • Feet: kumele ihlale iqondile futhi ishubile. Ngaphandle kwalokho, umthwalo omkhulu uzoya okhalweni hhayi imisipha yesisu.
  • Izintambo: nokunwetshwa nokuba sezingeni elifanayo nomhlane. Akuvinjelwe isinqe futhi ungaphakamisi izinqa phezulu.
  • esiswini: idwetshiwe, bese (sekuvele kudwetshiwe) zama ukukhuphukela ezimbanjeni. Yigcine ihlambalaza kulo lonke ukuvivinya umzimba, i-musa ukubamba umoya wakho.
  • Feet: ingahlanganiswa ndawonye, ​​kungenzeka ukuhlela. Lapho besondelana kakhulu, umthwalo uzoba mkhulu emisipheni yesisu.
  • Ukuphefumula: ungakhohlwa ukuphefumula kakhulu kulo lonke lolu vivinyo. Adonse umoya futhi awukhiphe kancane kancane.

Bamba isikhundla sepulangwe isikhathi eside ngangokunokwenzeka. Abaqalayo bangabamba ipulangwe imizuzwana engu-15-30, isilinganiso ngamasekhondi angu-30-60, athuthukile - imizuzwana engu-60 noma ngaphezulu. Lapho uzwa ukuthi kuba nzima ukugcina ifomu elifanele, qeda ukuzivocavoca umzimba. Ungalokothi ukhulise isikhathi sokuvivinya umzimba ukulimaza inqubo. Kungcono uthathe ikhefu bese uphinda ukuzivocavoca okuyi-3-4 round ngokuma okufishane.

Ibhande lifanelekile kuwo wonke amazinga wokuqinangoba ungahlala ukhuphula noma wehlise isikhathi sokuma okungaguquki ngokuya ngezinga lakho lokuqeqeshwa. Futhi, lo msebenzi ungashintshwa njalo futhi ube yinkimbinkimbi. Uma usaqala, bese ulandela ibha, uguqe ngamadolo akhe. Uma ungumfundi othuthukile ungaphakamisa isandla noma umlenze ubambe ibha kuleso sikhundla.

Ungasikhuphula kanjani isikhathi semikhawulo yokugijima?

  1. Prakthiza ipulangwe nsuku zonke, wenze ukuvivinya umzimba ngezindlela eziningana. Uma kungenzeka, yenza ibha izikhathi ezingu-3-4 ngosuku.
  2. Zama ukuthuthuka njalo ezinsukwini ezingama-4-5. Isibonelo, ngokwengeza isikhathi sezintambo zokugcina noma ukwandisa inani lezindlela.
  3. Yenza ezinye izivivinyo zokuthuthukisa amaqembu emisipha ehlukene. Isibonelo, i-Push-UPS, i-sit-UPS, ukuzivocavoca ngama-dumbbells wezingalo namahlombe.
  4. Uma ubulolonga ibha futhi uyibambe ngokuthula imizuzu embalwa, bese uqhubeka ukuhlukahluka okuyinkimbinkimbi ngokwengeziwe kwalokhu kuvivinya umzimba. Mhlawumbe imisipha yakho ijwayele umthwalo, ngakho-ke ukusebenza kahle kwebhande kuyancipha.

Kuko konke ukuzivocavoca umzimba kungekudala noma kamuva. Ungaqhubeki njalo ulibangise ngokwanda kwesikhathi esibhincayo, kungcono ukudlulela kokunye okunzima kakhulu kwalokhu kuvivinya umzimba. Uma imizuzu engu-2-3 kubha ingakwenzeli kalula, zizwe ukhululekile ukudlulela kuzinguquko eziyinkimbinkimbi ngokwengeziwe.

Ukuphikisana nokwenza amapulangwe

Ngaphandle kokuthi i-bar ibukeka sengathi ayinakho ukuzivocavoca okungenangozi, ezimweni ezithile, ukuyenza akukhuthazwa. Ibhande linokuphikisana okulandelayo:

  • Ukulimala kwezandla, amahlombe, izinyawo
  • Ukukhulelwa nesikhathi sokubeletha
  • Ukhuluphele okukhulu (ungagijimisa imichilo yokukhetha emadolweni, kepha hhayi ngaphezu kwemizuzwana engama-30)
  • Umfutho wegazi ophezulu noma i-hypotension
  • Disc disc
  • Ukulimala komgogodla
  • Izifo zezitho zangaphakathi
  • Ukwanda kwezifo ezingamahlalakhona.

Yimiphi imisipha ebandakanyekayo lapho uqhuba ibha

Ngesikhathi ibha yokubulawa kwasekuqaleni ibandakanyeka emsebenzini wemisipha yesisu, emuva namahlombe. IPlank libuye lisebenze imisipha yezinqa, isifuba, amankonyane, ngaphambili nangemuva kwethanga.

Ngakho-ke, ngesikhathi sebha yakudala kubandakanya imisipha elandelayo:

  • Imisipha yesisu eqondile futhi eguqukayo
  • I-Latissimus dorsi
  • Imisipha ye-lumbar
  • Imisipha yebhande lehlombe
  • A-line
  • Imisipha yesifuba
  • Imisipha ekhazimulayo
  • Ama-Quadriceps nezintambo
  • Imisipha ye-Ikronozhnye

Lapho wenza ipulangwe eliseceleni umthwalo owengeziwe kuma-oblique nemisipha emathangeni angaphandle nangaphakathi. Ipulangwe eliseceleni lingenye ye- izivivinyo ezinhle zokuqinisa imisipha ye-oblique futhi uzinzise umgogodla wempilo yangemuva.

Uhlelo lokuqeqesha olunezintambo ezimile

Sikunikeza uhlelo lokuqeqesha olunentambo engasebenza njenge-Supplement kunoma yiluphi uhlelo. Vele ulandele uhlelo bese usebenza ekupheleleni kwesibalo sakho. Uzothola izivivinyo ezine: ipulangwe ezindololwaneni, kULanka ezandleni zakhe, uBoIbhande le-Cova ngakwesokunene, bIbhande le-okowa esandleni sakhe sobunxele.

Zonke izivivinyo ozoziphinda ngezindlela eziningana. Sikunikeza uhlelo olunjalo:

  • Isonto lokuqala: ukuzivocavoca ngakunye amasekhondi ayi-15 amasethi ama-3, ikhefu eliphakathi kwamasethi amasekhondi angu-30 liphuka phakathi kokuzivocavoca imizuzwana engama-60.
  • Isonto lesibili: ukuzivocavoca ngakunye imizuzwana engama-25 kumasethi ama-3, ikhefu eliphakathi kwamasethi amasekhondi angu-30 liphuka phakathi kokuzivocavoca imizuzwana engama-60.
  • Isonto lesithathu: ukuzivocavoca ngakunye amasekhondi angama-35 kumasethi ama-3, ikhefu phakathi kwamasekhondi angama-20 phakathi kokuzivocavoca imizuzwana engama-60.
  • Isonto lesine: ukuzivocavoca ngakunye amasekhondi angama-45 amasethi ama-3, ikhefu eliphakathi kwamasekhondi angama-20 phakathi kokuzivocavoca imizuzwana engama-60.

Uma kunesidingo, ungalungisa uhlelo oluhlongozwayo noma wenze umsebenzi ngamunye ukhululeke kakhudlwana kuwe noma wenze izinhlobo ezenziwe lula (emadolweni ami).

Inzuzo, ukulimala nokusebenza kwemichilo yokwehlisa isisindo

Sebenzisa i-run strap

1. IPlank ukuvivinya umzimba okuphelele yemisipha yesisu, njengoba ihlanganisa wonke amaqembu amakhulu emisipha yesisu kufaka phakathi imisipha eguqukayo, eqondile, e-oblique.

2. Ipulangwe alihlanganisi nje kuphela imisipha kodwa nemisipha yamahlombe, isifuba, izinqe, iqolo elingaphezulu, ngaphambili nangemuva kwethanga. Lokhu kungukuzivocavoca okuyingqayizivele okuzophoqa umzimba wakho ukuthi usebenze cishe ngokuphelele.

3. Ngenxa yebhande uzoqinisa i-corset yemisipha esekela umgogodla wakho muhle ukuvimbela ubuhlungu beqolo.

4. Ngokusebenzisa imichilo uqinisa iqolo nezinqe ngaphandle kwemiphumela elimazayo ohlelweni lwe-musculoskeletal kanye namalunga (ngokungafani, ngokwesibonelo, kusuka ekufeni, ama-squats namaphaphu).

5. Ukusika njalo kuzokusiza ugcine ukuma okuqondile nokubuyela emuva okuyisicaba.

6. Ibhande lokuzivocavoca litholakala kuwo wonke umuntu: kusuka ekuqaleni kuya phambili. Vele ulungise izikhathi zokugcinwa usesimeni esimile ngokuya ngokuqeqeshwa kwakho.

7. Ngokuqinisa imisipha esemqoka ungathuthukisa ibhalansi yakho nokulingana okuzoba wusizo kuwe empilweni yansuku zonke.

8. Ngokungafani nezinye izivivinyo eziningi ze-abs, ipulangwe elinomthelela omubi kumhlane wakho ophansi.

9. IPlanck inayo inani elikhulu lokuguqulwa: esihlokweni sethu unikeza izinketho ezingaphezu kwezingu-40!

10. Ungaqhuba ibha ngokuphelele kuyo yonke indawo: ekhaya, ngaphandle, ehholo. Udinga kuphela isikhala samahhala.

Ibhande lokulimaza

Kodwa-ke, ngaphandle kwezinzuzo zeplank, lokhu kuvivinya kungagcwala ubungozi. Isibonelo, uma imisipha yakho eyinhloko ingenamandla ngokwanele ngesikhathi sokusebenza kwebha, umgogodla uzoba yi-SAG, ubangele ingcindezi kuma-discs e-vertebral, amalunga aphansi emuva namahlombe. Ukwephulwa okuncane kwezinhlobo ezifanele zokuvivinya umzimba, ungazizwa ubuhlungu entanyeni noma emhlane ongezansi.

Ngaphezu kwalokho, ukuvezwa isikhathi eside ku-strap kungadala ukunyuka komfutho wegazi ngisho nokuhlaselwa yisifo senhliziyo, ikakhulukazi abasengozini abantu abane-hypertension. Ngakho-ke, akufanele ube kubha ngaphezu kwemizuzu emibili ngesikhathi. Uma ufuna ukwandisa umthwalo emisipheni, kungcono ukuya kokuhlukahluka okuyinkimbinkimbi kwebhande (isib. ngengalo noma umlenze ophakanyisiwe)ukwedlula lapho kubhekiswa khona isimo esikhulayo sesikhathi esimile.

Kubantu abanesisindo esikhulu sokukhuluphala, kunconywa ukugijima ibha, ukuwa ngamadolo akhe. Lokhu kuzosiza ukunciphisa ukucindezeleka emhlane nasemalungeni. Noma kunjalo, ibha ikhona okunye kokuzivocavoca okuphephe kakhudlwana kokuthuthukisa imisipha eyinhloko. Inomthelela omubi kakhulu emgogodleni kunezinye izivivinyo eziningi ze-abs ezenziwa ngemuva.

Amaphutha ajwayelekile lapho kwenziwa ipulangwe

Ukuze ukugwema izinkinga emuva kusuka ekusebenzeni okungalungile kwebha, sicela uqaphele amaphutha ajwayelekile kulo msebenzi:

  • egobile emuva, amahlombe ayehliswa
  • phakamisa izinqa phezulu, ngaphezu kwekhanda
  • ukuphambuka noma ukusondeza emuva engezansi
  • ukuphumula kwemisipha yesisu, imilenze nezinqe
  • phakamisa ikhanda lakho bese ugoba ngomlomo wesibeletho
  • umoya ubambe

Iphumelela kangakanani ibha yokwehlisa isisindo?

Ipulangwe liqinisa imisipha, lisebenza umnyombo, lenza ngcono ithoni yamathanga, izinqe, izingalo namahlombe, kepha ukushisa amanoni nokunciphisa ipulangwe kungukuzivocavoca okusebenzayo. Ibhande alisizi ukususa amafutha esiswini nokuqeda izinhlangothi! Lokhu kuvivinya kuhloselwe ukuthambisa imisipha hhayi ukushisa amafutha.

Ngaphezu kwalokho, siyakugcizelela futhi lokho inqubo yokwehlisa isisindo incike ekudleni, hhayi ukuzivocavoca umzimba. Ukuzivocavoca umzimba kusiza ukushisa ama-calories amaningi, imisipha yethoni, nokuthuthukisa ikhwalithi yomzimba, kepha ukwehla kwesisindo kwenzeka kuphela lapho imikhawulo ekudleni (ukusilela kwekhalori). Iplank nokuguqulwa kwayo kuyindlela enhle yokuqinisa umzimba, ukuqeda i-sagging ne-rastrineobola, kepha yokwehlisa isisindo imikhawulo yokudla edingekayo.

Uma inhloso yakho ukunciphisa isisindo, kungcono ukugxila kokuzivocavoca okunamandla okusiza ukushisa ama-calories amaningi kunokuvivinya umzimba. Okufanelekile, njalo zibandakanye ekulayisheni kwenhliziyo. Ngaphezu kwalokho, izivivinyo ze-cardio zingenziwa ku-strap, ngaleyo ndlela kufezekiswe izinhloso ezimbili ngasikhathi sinye: shisa ama-calories nokuqinisa imisipha yesisu. Funda kabanzi ngokuzivocavoca kwe-cardio kubha engezansi.

Ukuzivocavoca okungu-45 ku-strap: iqoqo eliyingqayizivele!

Uma usukulungele ukuthuthukisa ukusebenza kokuzivocavoca umzimba okuhlukahlukene kakhulu ngentambo, sikunikeza ukukhetha kwethu okuhlukile: Izinketho ezingama-45 zokuzivocavoca ezinezintambo ezinezithombe ezibonisa. Kulezi zivivinyo ungaba uhlelo oluphelele lokuqeqesha. Ungasebenzisa izinketho zethu zezinhlelo ezenziwe ngomumo noma udale isethi yakho yokuzivocavoca.

Uma ume ngokuthula epulangwe elijwayelekile imizuzu engu-2-3, akudingekile ukwandisa ubunzima bokubamba ukuma okungaguquki imizuzu engu-5-10, njengoba kwelulekwa emithonjeni eminingi. Kungenzeka, imisipha yakho isivele ivumelane nomthwalo, ngakho-ke izosebenza kangcono ukwandisa umthwalo, okungukuthi ukuthuthela ekuguqulweni okuthuthukile kokuzivocavoca.

Sikunikeza izivivinyo ezingama-45 ku-strap. Kunjalo ihlukaniswe ngamaqembu ama-5: ukuzivocavoca okungama-static, ukuzivocavoca ezintambo ezandleni, ukuzivocavoca eplanini endololwaneni, ukuzivocavoca epulangwe eliseceleni, ukuvivinya umzimba kwe-cardio kubha. Uma uthathe isinqumo sokwenza uhlelo lwakho lokuqeqesha, kungakuhle usebenzise izivivinyo eqenjini ngalinye.

Ukwenza ubunzima bokuzivocavoca ngemichilo ungasebenzisa futhi okokusebenza okungeziwe:

  • Insimbi yokuqina: igiya elisebenza kahle kakhulu ekhaya
  • I-Fitball: i-inventory enhle yokwenza izintambo zibe nzima
  • I-TRX: iqoqo lasekhaya lomzimba omncane

Ukuzivocavoca okuqinile emgqeni:

1. Ipulangwe ezandleni (Plank)

2. Ipulangwe ezindololwaneni (Ipulangwe Langaphambili)

3. Ipulangwe eliseceleni (Ipulangwe eliseceleni)

4.Ukuguqula ipulangwe (Reverse Plank)

5. Ipulangwe eliseduze nodonga (Ipulangwe lodonga)

6. Ipulangwe ngezandla phambili (Ipulangwe Eliphakanyisiwe)

7. "Zvezda" (Ipulangwe eliseceleni lenkanyezi)

8. Ipulangwe elinomlenze ophakanyisiwe (umlenze owodwa)

Ukuzivocavoca epulangwe ezandleni:

1.Thinta phambili eplankini (Ukufinyelela okushintshanayo kweplank)

2. Ukuphakamisa umlenze eplankini (Ukuphakamisa umlenze wePlank)

Thinta ehlombe eplankini (iplank shoulder tap)

4. Thinta idolo elihlukile (ukuthinta idolo elihlukile)

5. Umqobi wezintaba ngokujikeleza (Abaqali bezintaba zeCrossbody)

6. Ipulangwe lokuhamba liye eceleni kweplank (ukuhamba emuva)

7.Iplank Spiderman (ipulangwe leSpiderman)

8.Plank up-down Plank (Phezulu Naphansi)

9.Ukuphakamisa ama-dumbbells eplankini (Plank dumbbell raise)

10.Lift umlenze + indololwane uthinte idolo (Umlenze uphakamise + indololwane Touch crisscross)

11. Ipulangwe langakwesokudla iPlank yesokunxele (In & Out)

12. USuperman “uSuperman” (uSuperman Plank)

13. Ukuphakanyiswa kwezandla ngepulangwe (Ipulangwe eliphakamise ingalo)

14.Ukuthinta unyawo ku-strap (Down to toe tap)

Ama-wipers (ama-wiper)

Slayida idolo engalweni phezulu nangaphansi (Izilayida zengalo)

17. Ipulangwe lokuhamba (Ukuhamba kwePlank)

18.Zungezisa ama-degree angama-360 (umphongolo roll Plank)

19. Ukujikeleza kwecala ohlangothini lwePlank (T-rotation)

Ukuzivocavoca epulangwe endololwaneni:

1. Iphenduka ipulangwe eliseceleni (I-Side plank roll)

2. IPlank Saw Plank (isaha)

3. Thinta amadolo ezindololwaneni (Amadolo endololwaneni)

4. Bopha izinqa (Ipulangwe lokuphakamisa i-Hip)

5. Izinyawo zokuthunjwa ohlangothini entanjeni (Starfish mashi)

6. Uphendulela umzimba eplankini (Plank rocker)

Ukuzivocavoca eplanini eliseceleni:

1.Ukuphakamisa okhalo okhalweni eplankini (uhlangothi lweplanga Ukwehla kweHip)

2. Ukuzungezisa komzimba epulangweni eliseceleni endololwaneni (Ipulangwe lengalo lifinyelela kulo)

3. Ukuzungezisa komzimba epulangwe eliseceleni (Ipulangwe lifinyelela kulo)

4.Twist to side plank (uhlangothi ipulangwe Crunch)

5. Ukuphakama kwezandla nezinyawo ohlangothini lweplangwe (uhlangothi lwengalo yeplanga)

Ukuzivocavoca kweCardio kubha:

1.Ukugxuma nokuphakamisa imilenze (Jumping jack)

2. Gxumela eplankini (Plank knee tuck)

3. Ukunyuka (abagibeli bezintaba)

4.Touch stop in the bar (Plank uzwane kampompi)

5. Gxuma ungene ezinqeni zebha (Plyo plank peak)

6. Gxuma mpo eplankini (Plank heel click)

Ngemifanekiso ebonakalayo ngenxa yeziteshi ze-youtube: IRiphabhlikhi Yamandla, IJordani Yeoh Ukuqina, Ungayeki eMot's Best Bootcamp, Ammar Montaser, I-Live Fit Girl.

Uhlelo lokuzivocavoca ngebhendi lawo wonke amazinga wokuqina!

Sikunikeza uhlelo lokuzivocavoca oluqediwe ku-strap kuwo wonke amazinga okuqeqeshwa. Awazi ukuthi yiliphi iqembu elibambe iqhaza ukuze uzibhekise kulo? Landela ileveli yabaqalayo, futhi uma umthwalo uzobonakala unganele, zizwe ukhululekile ukuqhubekela ezingeni elijwayelekile.

Ungahlala ushintsha uhlelo ngokubona kwakhe, engeza, ukufaka noma ukususa okunye kokuzivocavoca okuhlongozwayo. Phinda ukuvivinya umzimba emathangeni ambalwa noma usebenzise ithanga elilodwa, uma ungahleleli ukwenza isethi yokuzivocavoca ngentambo ngaphezu kwemizuzu engu-5. Uma ukuzivocavoca kwenziwa ohlangothini olulodwa, umbuthano wokuqala wenziwe ohlangothini lwesokunene, umbuthano wesibili ungakwesobunxele.

Ukuqeqeshwa ngemichilo yabaqalayo

Umzuliswano wokuqala:

  1. Plank on izindololwane (Ipulangwe Langaphambili)
  2. Umqobi wezintaba ngokujikeleza (Abagibeli bezintaba zeCrossbody)
  3. Ukuphakamisa okhalweni ngemuva (ipulangwe eliseceleni kwehla kweHip)
  4. Ukuphakanyiswa kwezandla ngepulangwe (Ipulangwe eliphakamise ingalo)
  5. Izihlakala (Izisuli zewindi)

Umzuliswano wesibili:

  1. Phindela emuva (Reverse Plank)
  2. Ukuthintwa konyawo entanjeni (Thepha kuzwane)
  3. Agxume ngokuphakamisa imilenze (Ujacking jump)
  4. Thinta idolo elihlukile Ipulangwe (ukuthinta amadolo okuphambene)
  5. Ukuchaphazeleka kwemilenze ezinhlangothini (Starfish mashi)

Ungawenza kanjani lo msebenzi ngezintambo zabaqalayo?

  • Ukuvivinya ngakunye okwenziwe imizuzwana engama-30, phula imizuzwana engu-15
  • Qalisa umjikelezo ngamunye imizuliswano emi-2
  • Ukuphumula phakathi kwemibuthano iminithi elingu-1
  • Isikhathi esiphelele somjikelezo owodwa imizuzu engu-3.5
  • Ingqikithi yobude bokuzivocavoca: ~ imizuzu eyi-17

Ukuqeqeshwa ngemichilo yezinga eliphakathi

Umzuliswano wokuqala:

  1. Ipulangwe elinomlenze ophakanyisiwe Ipulangwe (umlenze owodwa)
  2. Ukuhamba (Abaqali bezintaba)
  3. Ipulangwe eliseceleni le-Twists (Side ipulangwe roll)
  4. Ipulangwe lokuhamba (Ukuhamba kweplank)
  5. Gxumela epulangwe (IPlank tuck tuck)
  6. Isicabucabu sepulangwe (Ipulangwe likaSpiderman)
  7. Thinta phambili eplankini (Ukufinyelela okushintshanayo kweplank)

Umzuliswano wesibili:

  1. Iplanki yangaphandle (Ipulangwe eliseceleni)
  2. Plank up-down Ipulangwe (Phezulu Naphansi)
  3. Ukuzungezisa komzimba epulangwe eliseceleni ezindololwaneni (Ipulangwe lesandulela ngaphesheya lifinyelela)
  4. Thinta ehlombe ngepulangwe (Plank ehlombe kampompi)
  5. Bopha izinqa (Ipulangwe lokuphakamisa i-Hip)
  6. Ipulangwe langakwesokudla lisele kwesokunxele Ipulangwe (Ngaphakathi Nangaphandle)
  7. Ukuphakamisa ama-dumbbells epulangwe (Iplank dumbbell phakamisa)

Ungawenza kanjani lo msebenzi ngezintambo ezingeni eliphakathi?

  • Ukuvivinya ngakunye okwenziwe imizuzwana engama-30, phula imizuzwana engu-10.
  • Qalisa umjikelezo ngamunye imizuliswano emi-2
  • Ukuphumula phakathi kwemibuthano iminithi elingu-1
  • Isikhathi esiphelele somjikelezo owodwa imizuzu engu-4.5
  • Isikhathi sokuqeqeshwa esiphelele: ~ imizuzu engama-22

Ukuqeqeshwa ngemichilo yokuthuthuka

Umzuliswano wokuqala:

  1. Ipulangwe eliseduze nodonga (Ipulangwe lodonga)
  2. Ukuzungezisa izindlu ngokugcwele Ipulangwe (Ukujikeleza kwe-T)
  3. Thinta isitopu kubha (Ipulangwe uzwane kampompi)
  4. Superman (I-Superman Plank)
  5. Ukuhamba ngepulangwe ukuya eceleni Ipulangwe (ukuhamba eceleni)
  6. Thinta amadolo ngezindololwane (Amadolo endololwaneni)

Umzuliswano wesibili:

  1. Ipulangwe elijwayelekile ezandleni (Ipulangwe eliyisisekelo)
  2. Ukuphakamisa umlenze eplankini (Ukuphakamisa umlenze wePlank)
  3. Gxumela ezinqeni zebha phezulu (IPlyo plank peak)
  4. IPlank Saw Ipulangwe (isaha)
  5. Ukuphakama kwezandla nezinyawo ohlangothini lweplanga (uhlangothi olungaphambili lweplanethi Star)
  6. Plank up-down Ipulangwe (Phezulu Naphansi)

Umzuliswano wesithathu:

  1. Plank ngezandla phambili (Ipulangwe Elicijile)
  2. Jikelezisa ama-360 degrees (Umgqomo roll Plank)
  3. Ukuma okuqondile ku-plank (Plank isithende chofoza)
  4. Sonta ohlangothini (uhlangothi lweplank Crunch)
  5. Thinta ehlombe ngepulangwe (Plank ehlombe kampompi)
  6. Isiphakamisi somlenze + sendololwane sithinta idolo (Umlenze uphakamise + indololwane Touch crisscross)

Ungawenza kanjani lo msebenzi ngezintambo zokuthuthuka?

  • Ukuvivinya ngakunye okwenziwe imizuzwana engama-30, phula imizuzwana engu-10.
  • Qalisa umjikelezo ngamunye imizuliswano emi-2
  • Ukuphumula phakathi kwemibuthano iminithi elingu-1
  • Isikhathi esiphelele somzuliswano owodwa ~ imizuzu engu-4
  • Isikhathi esiphelele sokuqeqeshwa: ~ imizuzu engama-30

Ibhande likhulu kakhulu ukuvivinya umzimba okusebenza kahle yemisipha yomzimba wonke. Lapho uvivinya umzimba njalo nge-static ngeke nje uqinise imisipha futhi uthuthukise ikhwalithi yomzimba, kodwa futhi uqede nezinkinga zangemuva. Kufanele ubone: Amamojula wokuqeqesha amafushane asuselwa kwividiyo aphezulu ayi-15.

Ngabe uthanda ukuzenzela wedwa? Buka ukukhetha kwethu kokuvivinya umzimba:

  • Ukuzivocavoca okuphezulu okungama-25 kwezinqe nemilenze ngaphandle kwama-squats, amaphaphu nokugxuma
  • Ukuzivocavoca okuhle okungaphezulu kwama-60 okusuka kuma-Pilates kuya ku-sifco wezindawo eziyinkinga
  • Ungawasusa kanjani amafutha esiswini: imithetho eyisisekelo, amathiphu, izici + nokuzivocavoca umzimba

 

shiya impendulo