Plank Workout for Weight Loss

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Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Amapulangwe ayindlela eyodwa yokuzivocavoca umzimba engasoze yaphuma emfashinini.
Ngokwenza ukuqeqeshwa kwamapulangwe kuphela ekhaya ungathuthukisa kalula amandla akho ayisisekelo!
Lolu hlelo lokusebenza inikeza amazinga ehlukene ipulangwe Amazing Wabasaqalayo, Lesisemkhatsini kanye kusengaphambili. Ibuye inikeze inselelo yezinsuku ezingama-30 yokuqina. Ifanele owesilisa, owesifazane womabili.

Kungani ukusebenzisa iplank kubalulekile?
I-planking iqinisa umgogodla wakho, ama-rhomboid akho kanye ne-trapezius, kanye nemisipha yakho ye-abs eholela ekuthuthukiseni ukuma kweplank futhi iphinde ithuthukise ukuma komzimba.
Ukuthuthukisa ukuma kwakho kungathuthuka ezifweni eziningi, futhi kuvimbele ukuqala kwezinye kusho ukuthi ugcina amathambo akho ehambelana.
Isiza ukuzuza amandla, ukwehlisa isisindo, uthole isisu esiphansi kanye nokulahleka kwamafutha esiswini kwabesifazane nabesilisa bobabili.

Iqinisa imisipha yomongo
Ukuzivocavoca okuyisisekelo kushaya lonke iqembu elikhulu lomgogodla wakho, kufaka phakathi imisipha yesisu eguqukayo, eqondile futhi etshekile kanye nezinqe (glutes) okuholela ekulahlekelweni kwamafutha esisu kwabesilisa nabesifazane bobabili.

Nciphisa ingozi yokulimala emuva nasekholomu yomgogodla
Ukuzivocavoca kweplank akuvumeli nje kuphela ukwakha imisipha kodwa futhi nokuqinisekisa ukuthi awucindezeli kakhulu umgogodla noma okhalweni lwakho futhi kuqinisekisa ukusekelwa okuqinile kuwo wonke umqolo wakho.

Thuthukisa imetabolism yakho yonke
Ukuzivocavoca ekhaya nsuku zonke akugcini ngokunikeza ngesilinganiso esithuthukisiwe semetabolism kepha futhi kusiza ukugcina isilinganiso semetabolism siphezulu usuku lonke.

Ukulungiswa kokuma
Amapulangwe anomthelela omkhulu nokuthuthuka ekumeni kwakho okuzoqinisekisa umqolo wakho noma umgogodla wakho endaweni efanele ukuze uzohlupheka kancane noma ungabuzwa nhlobo ubuhlungu emuva.

Ukuzivumelanisa nezimo
Ukuvivinya ipulangwe lansuku zonke kuyisihluthulelo sokuguquguquka okuholela ekwandeni nasekululekeni lonke iqembu lakho lemisipha elingemuva.

Izinzuzo eziningi
Kuyasiza ukwakha iqembu lakho le-abs yemisipha.
Isiza ukuqinisa iqembu lezicubu zomgogodla nezingasemuva.
Ngokwenza ipulangwe elinzima ungakwazi ukushisa amanoni ngokushesha futhi ulahle amafutha esiswini.
Siza ekuhlaziyweni kokuma nokugcina amathambo akho ehambelana.
Ngokuphelele emzimbeni wakho akukho zinsiza noma ukuzivocavoca umzimba okudingekayo.


Izici
Inselelo yezinsuku ezingama-30 yepulangwe mahhala nge-timer Workout timer.
Umsizi wezwi.
Izikhumbuzi zansuku zonke.
Ukuzivocavoca kwamapulangwe angama-50 + kwamadoda angaxhunyiwe ku-inthanethi nakwabesifazane noma yikuphi lapho ufuna khona ngaphandle kokudinga imishini eyodwa nokuxhumeka kwe-inthanethi.
Landelela inqubekela phambili yokwehlisa isisindo usebenzisa umshini wokubala womzimba (BMI) kusiza ukushisa amanoni ngokushesha.
Inikeza umlando wokuzivocavoca kwakamuva.
Uhlelo lokusebenza lokuzivocavoca lwePlank lwamadoda, abesifazane bobabili.
Umhlahlandlela womqeqeshi.
Imiyalo inikezwa umsebenzi ngamunye.
Ukuzivocavoca kwamapulangwe ama-5.

Ukusebenza kweplank - inselelo yezinsuku ezingama-30 yokwehlisa isisindo
Ipulangwe! ingenye yekhalori evutha kakhulu, yokushisa amafutha nokuzivocavoca okunenzuzo. Ipulangwe lingabamba / liqeqeshe imisipha eminingi ngasikhathi sinye.
Lolu hlelo lokusebenza lunikeza isigaba sezinselelo zeplank zezinsuku ezingama-30 esingasiza kalula ekunciphiseni isisindo ekhaya.



Lona umsebenzi omuhle kakhulu wepulangwe 2020. Ngakho-ke yabelana ngalolu hlelo lokusebenza nabangani bakho nomndeni wakho. Futhi uma kukhona okushukela noma uphenyo zizwe ukhululekile ukusithumela i-imeyili kukheli le-imeyili elinikeziwe.