Ukuqeqeshwa okufushane okuphezulu okungu-Top-14 ngemichilo yomzimba omncane onethoni

IPlank ukuvivinya umzimba okuzobandakanya inani eliphakeme lemisipha emzimbeni wakho wonke. Iplank nokuguqulwa kwayo kusetshenziswa kabanzi hhayi kuphela ekuqeqesheni imisipha yesisu, kepha kuqeqeshwa umzimba wonke. Sikunikeza amavidiyo asebenzayo aphezulu anezintambolokho kukusiza uqinise imisipha futhi uthuthukise umzimba

Kungani kufanele uzame la mavidiyo ngama-straps:

  • Uzoqinisa imisipha yamahlombe, izingalo, imilenze, ukucindezela, emuva, isifuba, ngaphandle kwezisindo ezengeziwe, usebenzisa isisindo somzimba wakho.
  • Amapulangwe asiza ekusebenzeni imisipha okuvikela izinhlungu zasemhlane nezinkinga zangemuva.
  • Idatha yevidiyo enezintambo zokugcina imizuzu engu-5-10, ngakho-ke kungaba ukungezwa okuhle ekuzivocavoca kwakho okuyinhloko.
  • Ukuvivinya umzimba ngeke udinge okokusebenza okwengeziwe.
  • Iningi lokuzivocavoca kwalezi zinhlelo linomthelela ophansi, ngakho-ke kuphephe kakhulu kumajoyinti akho.
  • Amakilasi afanele wonke amazinga okuqina.
  • Ungahlala ukwenza kube nzima ngokwengeziwe ukwenza ividiyo eyodwa kumibuthano ephindeke kabili.

Konke mayelana nokuvivinya ipulangwe

Ungayenza kanjani ividiyo enezintambo? Qedela uhlelo oluhlongozwayo Izikhathi ezi-3-5 ngesonto imizuzu engama-5-10ngemuva kokuzivocavoca kwakho okuyisisekelo. Ungazungezisa amavidiyo amaningi noma ukhethe efaneleka kakhulu. Uma unethuba, ngingaphinda ividiyo emathangeni ambalwa. Ukwenza ubunzima bokuzivocavoca, sebenzisa izisindo zamaqakala noma ibhande lokuqina.

Ukuqeqeshwa ngemichilo: ukuhlanganiswa kwevidiyo

1.I-FitnessBlender: I-Advanced Plank Workout (imizuzu eyi-10)

Lokhu kuzivocavoca okufushane okuvela kubaqeqeshi beFitnessBlender abanezintambo kufaka phakathi izinhlobo ezi-8 ezahlukahlukene zepulangwe eliguqukayo: ezindololwaneni, ezandleni, emuva, nakuhlangothi oluseceleni. Uzokwenza ukuzivocavoca ngakunye ukuphindaphinda okungu-10, phakathi kokuzivocavoca okulinde ukuphumula okuyimizuzwana engu-10. Lolu hlelo lulungele ukuqeqeshwa kwezinga eliphakeme.

Isimiso Esithuthukile Sokuzivocavoca Ngomzimba Sokusebenza Komzimba - I-Plank Challenge Workout ye-Abs

2. Ukuvuthwa komzimba: Izisu ze-Isometricas (imizuzu emihlanu)

Kulokuzivocavoca ngemichilo ngeSpanishi kusuka kokuvivinya umzimba kufanele wenze ukuvivinya umzimba okuphindaphindayo okumbalwa, kepha lokhu akusho ukuthi ukuqeqeshwa kuzoba lula. Lungela ukuzwa umthwalo omkhulu wemisipha namahlombe. Umsebenzi ofanele amazinga aphansi nasesekondari.

3.UJessica Smith: Amandla ePlank Wawo Wonke Amazinga (imizuzu eyi-14)

Lokhu kuvivinya ngemichilo okuvela kuJessica Smith ikakhulukazi kuqukethe ukuvivinya umzimba, lapho uzodinga ukuhlala endaweni eyodwa isikhathi esithile. Ukuqeqeshwa kukhuphuka nobunzima, kufanelekile ukuqeqeshwa okuphakathi.

4. URebecca Louise: Inselelo yePlank (imizuzu eyi-10)

Uhlelo uRebecca Lewis lufaka phakathi izinhlobo zakudala zemichilo, kufaka phakathi ibhande ezandleni nasezindololwaneni, ipulangwe eliseceleni, ipulangwe ezandleni ezisontekile. Ukuzivocavoca umzimba kuzokusiza ukuthi usebenze ngokugcwele, okulungele ukuqeqeshwa kwezinga eliphakathi neliphambili.

5. URebecca Louise: Ukuqeqeshwa Kweplank Variation (imizuzu engu-8)

Okunye ukuzilolonga okuhle ngemichilo evela kuRebecca Lewis. URebecca unikeza izinketho ezahlukahlukene zokunquma, kufaka phakathi ukuhamba ngentambo ohlangothini, umgibeli, uphendulela umzimba epulangwe lakudala naseceleni. Ifanele ukuqeqeshwa okuphakathi nokuthuthukile.

6.Cassey Ho: Playa del Plank (imizuzu engu-7)

Kulolu hlelo kusuka kuCasey Ho usebenza ngokuzikhandla wonke umzimba kusuka ezandleni kuya ezinyaweni. Uzokwenza izivivinyo ezilula ebha: thinta amahlombe, uphakamise izandla zakhe, ushayele imilenze, i-Push-UPS. Kufanelekile ukuqeqeshwa kwezinga eliphakathi.

7.I-BodyFit Ngu-Amy: Inselelo yePlank Yesimo Esiqinile (imizuzu emi-5)

Ukuzivocavoca okufushane kusuka ku-Amy BodyFit ngokuguqulwa okulula kwama-lath, okuzoba ukwengeza okuhle kunoma iliphi ikilasi. Iqoqo lokuzivocavoca alilutho, kepha kwabaqalayo le yividiyo enezintambo ezilingana kahle.

8. I-BeFiT: I-Abs Plank Challenge Intermediate (imizuzu emi-5)

Kulokhu kuzivocavoca isisu namahlombe kuhileleke kakhulu imisipha yezinqa, ngakho-ke uma ufuna ukusebenza kulokho kudla okuphangiwe, qiniseka ukuthi ukufaka ohlelweni lwakho lokuzivocavoca kuyividiyo yemizuzu emihlanu. Kufanelekile ukuqeqeshwa kwezinga eliphakathi.

I-BeFiT 201: 5 min Inselelo ye-Abs Plank | Ephakathi- Courtney Prather

9. Plank Inselelo Livestrong

Isiteshi se-YouTube i-Livestrong sikunikeza inselelo yamaviki ama-4 nochwepheshe odumile we-yoga-fitness u-Elise, esijwayele thina ezinhlelweni ezivela eBearbody. Lesi sakhiwo sifaka amavidiyo ama-4 (isixhumanisi sohlu lwadlalwayo lonke), ividiyo ngayinye ozoyenza kabili ngosuku phakathi nesonto. Lolu hlelo lufanele wonke amazinga okuqina.

LIVESTRONG.COM Plank Challenge Isonto 1

Ukuzivocavoca ngamapulangwe: ukuhlanganiswa kwamavidiyo ngesiRashiya

1. U-Anna Tsukur: Inselelo yePlank

U-Anna Tsukur ukukunikeza isethi yokuzivocavoca yePlank inselelo yamaviki angu-7. Uzothola ividiyo engu-7 ngemizuzu engu-8 uzonandisa isonto elilodwa. Imininingwane engaphezulu ngalolu hlelo funda isibuyekezo sethu: Inselelo yePlank evela ku-Anna Tsukur. Lolu hlelo lulungele ukuqeqeshwa okuphakathi naphakathi.

2. U-Ekaterina Kononova, amavidiyo anezintambo

U-Ekaterina Kononova kukhona lonke uchungechunge lokuzivocavoca ngemichilo oluzonxenxa bonke abalandeli balolu hlelo lokusebenza olusebenzayo. UCatherine uhlinzeka ngokuzivocavoca okungama-tuli nokungaguquguquki ngemichilo ezokusiza ukuthi ushise ama-calories nokukhipha umzimba. Ungahlanganisa amavidiyo ambalwa ndawonye ukufeza imiphumela ephezulu.



Uma ufuna ukudonsa umzimba futhi ususe izindawo eziyinkinga, qiniseka ukufaka lawa mavidiyo ohlelweni lwakho lokuqeqesha. Amabhande enza Imizuzu engu-5-10 ngosuku, futhi emva kwenyanga uzobona ushintsho olukhulu esimweni sakhe.

Bona futhi:

Ukuncipha, Isisu, Emuva nangokhalweni

shiya impendulo