I-One Perfect Move: Uchungechunge lwe-Super Plank ka-Erica Lugo

-Delile

• Uchungechunge lwe-Super Plank
• Buyekeza kwe-

Ukuba nezingalo eziqinile kufana nokugqoka ukufaneleka kwakho ngaphandle kwemikhono.

"Izicubu ezibaziweyo zingomunye wemiphumela eminingi emihle yokuthola ukuqina nokuzizwa kahle esikhumbeni sakho," kusho u-Erica Lugo, Ukulahlekelwa Okukhulu Kakhulu umqeqeshi owachitha amakhilogremu angu-160 ngokuhlakulela umkhuba wokuzivocavoca. (Funda indaba yakhe egcwele yoguquko lapha.) "Ungakha izicubu lapho ufuna khona," usho njalo. "Konke kumayelana nokungaguquguquki."

Ukuhamba kuka-Lugo lapha kuyi-superset "yokukhathala" yemisipha yengalo kanye nesiqinisi somgogodla nesifuba sakho. Uzoqala futhi uphethe ngepulangwe lale ngxenye ye-multiphase rep, uqale ngepulangwe lezempi noma ipulangwe eliya phezulu—okungukuthi, ipulangwe eliphakeme ukuya engalo yengalo bese ubuyela emuva—bese uthinta isandla sakho emlenzeni ongaphesheya (epulangeni) bese uqeda nge. i-push-up.

Indlela engcono kakhulu yokwenza lokhu kuthutha? Ukubeka isikhathi nokukhipha ama-reps amaningi ngangokunokwenzeka. Ukuphindaphinda kathathu kwenza lokhu kube ukutubeka kokuzilolonga kwemizuzu emithathu. (Ufuna okuningi? Zama i-30-Day Plank Challenge nge-Kira Stokes.)

Uchungechunge lwe-Super Plank

A. Qala epulangeni eliphakeme elinezinyawo ezibanzi kunobubanzi be-hip.

B. Yehlisa endololwaneni yangakwesokudla, bese ungene endololwaneni yesobunxele, ukuze ungene epulangwe eliphansi.

C. Cindezela esandleni sokudla, bese ucindezela esandleni sobunxele ukuze ubuyele epulangweni eliphezulu.

D. Ukugcina iqolo liyisicaba nemilenze iqondile, hambisa okhalo phezulu nangemuva ukuze uchofoze isandla sokudla uye kushin kwesokunxele. Buyela eplankini. Phinda, ufinyelele esandleni sobunxele kuya ku-shin yesokudla, bese ubuyela epulangeni.

E. Phinda futhi ohlangothini ngalunye, uthinta amadolo noma amathanga esikhundleni sama-shins.

F. Yenza i-push-up eyodwa, ugoba izindololwane emuva ngama-degree angama-45 ukwehlisa isifuba phansi.

Phinda imizuzwana engu-45, ukushintshanisa ukuthi yisiphi isandla esiqalayo. Phumula imizuzwana engu-15. Phinda inani eliphindwe kathathu.

Shape Magazine, Meyi 2020 Ukukhishwa

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