Ukuqinisa umgomo kuyisici esibalulekile kunoma iyiphi uhlelo lokuqeqeshwa . Akuyona nje into eqinile futhi eqinile ebukeka kahle, kodwa okubaluleke kakhulu, kusiza ukuzinza, ukulinganisela, nokulawula umzimba ngesikhathi esifanayo nangomunye umsebenzi. Amandla amakhulu ayisisekelo sabo bonke ukunyakaza kwezemidlalo okuhlelekile nokunamandla. Imisipha eyenza lokho esikubiza ngokuthi iyinhloko, faka okungaphezulu nje kwe-abs.
Imisipha egijima emlonyeni we-spin kanye nomgqa wesikhwama sonke yakha umgogodla. Yilezi zinhlanzi, esebenza ndawonye, okwenza kube lula ukuhambisa kahle futhi ukudlulisela amandla ezandleni nasemilenzeni. Umgogodla oqinile ungasiza ekunciphiseni ukucindezeleka kwamalunga futhi kusiza ukuvikela ukulimala okuvamile.
Ukuze uqinisekise ukuthi ugcina ingqikithi yakho eqinile futhi ezinzile, cabanga ngokungeza lezi zivivinyo eziqinisiwe zokuqiniswa komsebenzi ohlelweni lwakho lokusebenza lokuzivocavoca ngendlela entsha nendlela ephumelelayo yokwakha amandla nokuzinza.
I-Calories Emingaki Intsha Iyashisa?
Kubantu abaningi, umgomo wokwenza umsebenzi weplanki akusho ukushisa uketshezi, kepha ukuqinisa imisipha yomzimba. Ukwenza noma yikuphi ukuvivinya umzimba okwenza imisipha eminingi kuzokwandisa ikhalori yakho ukushisa kakhulu futhi ukuvivinya iplanki akuyona into ehlukile. Akungabazeki ukuthi ubani ongabamba lesi sikhundla isikhathi esanele sokuthola ikhalori enkulu.
Lokho kusho ukuthi inani lamakholori ongatshisa ukwenza amapulangwe lincike kwisisindo somzimba wakho futhi ubude besikhathi ubamba iplanki. Ngokujwayelekile, umuntu oyisisindo esingu-150 uzotsha cishe ama-khalori amathathu ngomzuzu obambe iplanki.
I-Plank Exercise Exercise
Ukuzivocavoca okuyisisekelo, okubizwa ngezinye izikhathi ngokuthi ukuvivinya umzimba, yindawo yokuqala uma ufuna ukuthuthukisa amandla akho omzimba nokuzinza.
Nansi indlela yokwenza kahle uhlelo noma ukuvivinya umzimba:
- Qala endaweni yeplanki ngeziphambili zakho nezinzwane eziphansi.
- Gcina i-torso yakho iqondile futhi iqine futhi umzimba wakho uqondiswe ngokuqondile kusuka ezindlebeni kuya ezinzwaneni ezingenayo i-sagging noma ukugoba.
- Inhloko yakho ikhululekile futhi kufanele ubuke phansi.
- Bamba lesi sikhundla ngamasekhondi angu-10 ukuqala.
- Ngokuhamba kwesikhathi kufinyelela ku-30, 45, noma amasekhondi angu-60.
Izinguquko zePlan
Kukhona ukuhlukahluka okungafani kweplanethi evamile okuqhubeka nokusebenza imisipha yomzimba yokwakha amandla nokuzinza. Nazi izinketho ezimbalwa.
Iplanki Ngomlenze Phakamisa
Ukuze wenze iplanki enomlenze wokuphakamisa umlenze, qalisa endaweni efanayo yeplanki njengenhla ngenhla neziphambili zakho nezinzwane ezansi.
- Khulisa kancane umlenze owodwa 5-8 kuya phansi
- Bala kuya kokubili bese wehla kancane umlenze wakho phansi.
- Shintsha imilenze bese uphinda.
- Yenza cishe amasethi angu-2-3 wezintambo ezingu-10.
I-Plank With Arm Lift
Enye indlela yokwengeza ezihlukahlukene kwiplanethi eyisisekelo ukwengeza ukuphakama kwezingalo. Ukwenza uhlelo ngokuphakama kwesandla, landela izinyathelo ezingezansi:
- Qala endaweni efanayo yeplanki njengoba ngenhla.
- Qondisa ngokucophelela isisindo sakho kwesokudla sakho sangakwesokudla.
- Yandisa isandla sakho sokunxele ngqo phambi kwakho.
- Bamba imizuzwana engu-3 ngenkathi ugcina ingqikithi yakho iqinile.
- Khipha kancane kancane ingalo yakho ekuqaleni.
- Shintsha izingalo bese uphinda.
- Yenza ama-2-3 amasethi we-10 aphinde abuyele.
Iplanti eguquliwe nomlenze Phakamisa
Ukwenza lo msebenzi ube lula, ungenza ukunyakaza ezandleni zakho, kunokuba usebenzise izimbambo zakho.
Ukuvivinya Kwama-Core Muscle nokuvivinya Ukuzinza
Ukuzivocavoca kwePlank kungasetshenziswa njengesisekelo sokuhlola amandla akho amakhulu. Umqeqeshi wemidlalo uBrian Mackenzie wadala loluhlolo njengendlela yokunquma amandla omuntu wangempela wamanje nokuzinza futhi aqaphe ukuqhubeka kwesikhathi. Funda ukuthi ungakwenza kanjani amandla omzimba oyisisindo nokuhlolwa kokuzinza.