Kungani iPlank Isesisona Sivivinyo Sokuzivocavoca Esihamba Phambili

-Delile

• Izinzuzo eziphezulu zePlank nokuhlukahluka
• Indlela Yokwenza Ipulangwe Eliphezulu
• Buyekeza kwe-

Ukwakha umnyombo oqinile akudingeki kube mayelana nokwenza ukwahluka okungama-239 ku-crunch. Esikhundleni salokho, ungaqala ukubona incazelo ku-abs yakho ngomnyakazo owodwa nje olula: ipulangwe. Kodwa ngokungafani nokushwabana kwendabuko, ipulangwe linenzuzo eyengeziwe yokusebenza izingalo zakho nomzimba oseceleni, futhi.

Ngaphandle kokuzivocavoca okuhle okuyisisekelo, ipulangwe eliphakeme (eliboniswe lapha ngumqeqeshi osuselwe e-NYC uRachel Mariotti) lakha ukuzinza kwehlombe ngoba uzibamba uphakamise izingalo zakho, ama-biceps, namahlombe akho, kusho uStepany Bolivar, umqeqeshi weCrossFit nomqeqeshi wakho I-ICE NYC. Uzokuzwa futhi lokhu esifubeni sakho, ama-quads nama-glutes-inqobo nje uma uhlanganyela konke kahle.

Izinzuzo eziphezulu zePlank nokuhlukahluka

Ukuthuthukisa umnyombo oqinile kuzosiza ukusekela umhlane wakho ophansi, ongathuthukisa ukuma nokunciphisa ubuhlungu emuva. Uzothola nokuthi ukuba nomgogodla oqinile kuzokusiza kuzo zonke izinhlobo zemisebenzi, kusukela ekugijimeni nasekuhambeni izintaba kuya ekuphakamiseni izinsimbi neyoga. (Bona: Kungani Amandla Asemqoka Ebaluleke Kangaka-futhi Awanalutho Ngama-Six-Pack)

Yehla phansi ngokuguqa ngamadolo akho. Ukuze wenze lokhu kuhamba kube nzima kakhulu, zama ukuphakamisa umlenze owodwa. Shintsha izinhlangothi ukulinganisela. (Futhi ungakhohlwa ukuzama ipulangwe lendololwane.)

Indlela Yokwenza Ipulangwe Eliphezulu

A. Qala kuwo womane amanqina phansi izandla zifakwe ngqo ngaphansi kwamahlombe namadolo agobile futhi ahlanganiswe ngqo ngaphansi kwezinqulu.

B. Hlehla umlenze owodwa ngasikhathi sinye ukuze ungene endaweni ephezulu yamapulangwe ezintendeni zezandla, ucindezela izithende ngokuqinile futhi ubambe ndawonye bese udweba inkaba emgogodleni.

Bamba imizuzwana engu-15 kuya kwengu-30. Phinda amasethi angu-2 kuya kwangu-4. Njengoba wakha amandla, khulisa isikhathi sibe yiminithi elingu-1 noma ngaphezulu.

Amathiphu Wefomu Eliphezulu

• Gcina umugqa oqondile kusukela ekhanda kuya ezithendeni.
• Sebenzela kude nomfutho futhi ungavumeli okhalweni ukuba lucele phansi.

Buyekeza kwe-