Maphunziro apamwamba a 14 apamwamba okhala ndi zomangira za thupi lowonda

Plank ndi zolimbitsa thupi zomwe zimakhudza kuchuluka kwa minofu mthupi lanu lonse. Matabwa ndi masinthidwe ake amagwiritsidwa ntchito kwambiri osati kungophunzitsa minofu yam'mimba, komanso kuphunzitsa thupi lonse. Tikukupatsani makanema othandiza kwambiri okhala ndi zingwezomwe zimakuthandizani kumangiriza minofu ndikusintha thupi

Chifukwa chiyani muyenera kuyesa makanema awa ndi zomangira:

• Mulimbitsa minofu ya mapewa, mikono, miyendo, atolankhani, kumbuyo, chifuwa, popanda zolemera zowonjezera, pogwiritsa ntchito thupi lanu.
• Matabwa amathandizira kugwira ntchito minofu yomwe ndiyo kupewa kupweteka kwa msana ndi mavuto ammbuyo.
• Zambiri zamakanema okhala ndi zingwe kumapeto kwa mphindi 5-10, zitha kukhala zowonjezerapo pantchito yanu yayikulu.
• Kuti muchite masewera olimbitsa thupi simusowa zida zowonjezera.
• Ntchito zambiri zamapulogalamuwa sizotsika kwenikweni, motero zimakhala zotetezeka pamagulu anu.
• Makalasi ndi oyenera pamagulu onse olimbitsa thupi.
• Mutha kuzipangitsa kukhala zovuta kwambiri kuchita kanema imodzi pamagawo angapo obwereza.

Zonse zokhudzana ndi zolimbitsa thupi

Momwe mungapangire kanema wokhala ndi zomangira? Malizitsani pulogalamuyi 3-5 pa sabata kwa mphindi 5-10mukamaliza masewera olimbitsa thupi. Mutha kusintha makanema angapo kapena kusankha oyenera kwambiri. Ngati muli ndi mwayi, ndikhoza kubwereza kanema pang'ono. Pofuna kuthetsa vutoli, gwiritsani ntchito zolemera zamakolo kapena gulu lolimbitsa thupi.

Kuphunzitsa ndi zingwe: kanema wophatikiza

1.FitnessBlender: Advanced Plank Workout (Mphindi 10)

Kulimbitsa thupi kwakanthawi kochokera kwa ophunzitsa a FitnessBlender okhala ndi zingwe kumaphatikizira mitundu 8 ya thabwa lamphamvu: pamakona, pamanja, kumbuyo, ndi mbali yammbali. Mudzagwira ntchito iliyonse kwa maulendo 10, pakati pa zochitika zomwe zikukuyembekezerani kupumula kwa mphindi 10. Pulogalamuyi ndiyabwino maphunziro apamwamba.

2. Masewera olimbitsa thupi: Abdominales Isometricas (mphindi 5)

Pochita masewera olimbitsa thupiwa ndi zingwe zaku Spain kuchokera pakuchita masewera olimbitsa thupi muyenera kuchita zolimbitsa thupi mobwerezabwereza, koma izi sizitanthauza kuti maphunziro akhala osavuta. Konzekerani kumva kulemera kwakukulu kwa minofu yayikulu ndi mapewa. Ntchito yoyenera magawo oyambira ndi sekondale.

3. Jessica Smith: Plank Power for All Levels (Mphindi 14)

Kuchita izi ndi zingwe zochokera kwa a Jessica Smith makamaka kumakhala zolimbitsa thupi, pomwe muyenera kukhala pamalo amodzi kwakanthawi. Maphunziro akukwera pamavuto, oyenera maphunziro apakatikati.

4. Rebecca Louise: Plank Challenge (Mphindi 10)

Dongosolo la Rebecca Lewis limaphatikizapo mitundu yazingwe, kuphatikiza zingwe m'manja ndi zigongono, mbali yam'mbali, thabwa m'manja ndikupindika. Kuchita masewera olimbitsa thupi kudzakuthandizani kuti mugwire bwino ntchito yoyambira, yoyenera maphunziro apakatikati komanso otsogola.

5. Rebecca Louise: Plank Variation Workout (Mphindi 8)

Kulimbitsa thupi kwina kwakukulu ndi zingwe kuchokera kwa Rebecca Lewis. Rebecca amapereka mitundu ingapo yazakudya, kuphatikiza kuyenda kolumikizira mbali, wokwera, kutembenuza thupi kukhala lakale komanso mbali ina. Oyenera maphunziro apakatikati komanso otsogola.

6. Cassey Ho: Playa del Plank (Mphindi 7)

Pulogalamuyi yochokera kwa Casey Ho imagwira ntchito thupi lonse kuyambira manja mpaka kumapazi. Mudzachita masewera olimbitsa thupi ku bar: kukhudza mapewa, kukweza manja ake, kukweza miyendo, kukankha-UPS. Oyenera maphunziro apakatikati.

7. BodyFit Wolemba Amy: Vuto La Plank Kuti Mukhale Wamphamvu (Mphindi 5)

Ndikumachita masewera olimbitsa thupi kuchokera ku Amy BodyFit ndikusintha kosavuta kwa ma lath, komwe kumangowonjezera kalasi iliyonse. Masewera olimbitsa thupi ndi ochepa, koma kwa oyamba kumene iyi ndi kanema wokhala ndi zingwe zokwanira bwino.

8. BeFiT: Abs Plank Challenge Pakatikati (Mphindi 5)

Pochita masewera olimbitsa thupi m'mimba ndi m'mapewa mumakhudzidwa kwambiri ndi minofu ya matako, chifukwa chake ngati mukufuna kukonza zofunkha izi, onetsetsani kuti muphatikizire pulogalamu yanu yolimbitsa thupi ndi kanema wa mphindi 5. Oyenera maphunziro apakatikati.

9. Plank Challenge Livestrong

Live Channel ya Livestrong imakupatsirani vuto lamasabata anayi ndi Elise, katswiri wazolimbitsa thupi, yemwe timamudziwa m'mapulogalamu ochokera ku Beachbody. Zovutazo zikuphatikiza makanema 4 (yolumikizana ndi playlist yonse), kanema aliyense yemwe mudzachita kawiri patsiku sabata. Pulogalamuyi ndioyenera pamagulu onse olimbitsa thupi.

Kulimbitsa thupi ndi matabwa: kuphatikiza makanema mu Chirasha

1. Anna Tskur: Plank Challenge

Anna Tsukur akukupatsani masewera olimbitsa thupi Plank. Mudzapeza kanema 7 mumphindi 7 mudzachita sabata imodzi. Zambiri pa pulogalamuyi werengani ndemanga yathu: Zovuta za Plank kuchokera kwa Anna Tsukur. Pulogalamuyi ndiyoyenera maphunziro apakatikati komanso otsogola.

2. Ekaterina Kononova, makanema okhala ndi zingwe

Ekaterina Kononova pali masewera olimbitsa thupi angapo okhala ndi zingwe zomwe zingakondweretse onse okonda masewera olimbitsa thupiwa. Catherine amapereka zochitika zonse zolimbitsa thupi ndi zingwe zomwe zingakuthandizeni kuwotcha mafuta ndi kuwonetsa thupi. Mutha kuphatikiza makanema angapo palimodzi kuti mukwaniritse zotsatira zake.

Ngati mukufuna kukoka thupi ndikuchotsa madera ovuta, onetsetsani kuti mwaphatikizanso makanema awa mumaphunziro anu. Zingwe zimatero 5-10 mphindi tsiku, ndipo patatha mwezi umodzi mudzawona kusintha kwakukulu pamunthu wake.

Onaninso:

• Zonse zokhudzana ndi Push-UPS: phindu, kuvulaza, + 21 push-UPS
• Zochita 20 zapamwamba zolemetsa m'mimba popanda zopindika ndi matabwa
• Maphikidwe apamwamba a 20 a PP pachakudya chamadzulo: zomwe mungadye madzulo kuti muchepetse kunenepa

Kuchepetsa, m'mimba, kumbuyo ndi m'chiuno