Plank Challenge: Core Workout
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Mayelana nalolu hlelo lokusebenza
Lolu hlelo lunikeza ukuhlukahluka kweplanethi ehlukene ukukusiza ukuthi ulahlekelwe isisindo, thola amandla bese uthole umgogodla oqinile . Ukuxubana kwamapulangwe ase-static futhi ashukumisayo kukusiza ukushisa amafutha ngokushesha . Thatha imizuzu engu-7 kuphela ngosuku ukuze ushise amakholori bese ungena esimweni esingcono!
Ngamazinga amathathu obunzima, uhlelo lwezinsuku ezingu-30 lokulahlekelwa isisindo luhambisana ngokuphelele namazinga okufaneleka, futhi lufanelana kokubili amadoda nabesifazane. Ungakwazi ukwenza ngokwezifiso uhlelo lwakho lokuqeqesha ngokuvumelana nezintandokazi zakho. Ayikho imishini noma i-gym edingekayo; ungenza ukusebenza kweplanethi noma kuphi nganoma yisiphi isikhathi.
Kungani ukuqubela iplanki?
Amapulangwe yizinto ezithandwa kakhulu nokusebenza kahle kokushisa kwamafutha. Kungenziwa kalula futhi kusebenze yonke imisipha yakho, kufaka phakathi umgogodla wakho, amahlombe, glut, njll. Amapulangwe angcono kunazo zonke abantu abanamadolo abuthakathaka ngoba abafaki ukucindezela emadolweni.
Khulisa ukushisa kwamafutha esiswini: Amapulangwe ayasebenza kakhulu kunama-crunches ekushiseni ama-belly fat. Amapulangwe agqugquzela i-abs yakho engu-100%, kanti ama-crunches abandakanya kuphela u-64% wabo.
Qinisekisa ingqikithi yakho: Ukuhlelwa kweplank ukuvutha wonke amaqembu omzimba wakho oyisisindo, kuthuthukisa amandla akho omzimba, futhi kukusiza ukuba uthole umgomo oqinile.
Nciphisa ubuhlungu emuva: Ukuzivocavoca kweplani kungabinisa imisipha yakho emuva, kunciphise ubuhlungu emuva futhi kuncishise ingozi yokubuyela emuva kanye nokulimala kwikholomu yomgogodla.
Thuthukisa ukuhlelwa kwakho nokulinganisela: Ukusebenza kweplanki kudinga ikhanda lakho, emuva nezinyawo ukuba ziqonde ngqo. Ukwenza njalo lokhu kuzothuthukisa ibhalansi yakho nokuma lapho uhlezi futhi umile.
Yenza uphazamise umzimba wakho: Ukwenza amapulangwe kugcina umzimba wakho uphelele usuku lonke; lokhu kushukumisa ngokuphawulekayo inqubo yokushisa fat.
Thuthukisa ukuguquguquka kwakho: Ukuzivocavoca kweplank kuhlanganisa wonke amaqembu omzimba wakho we-posterior, njengamahlombe akho ehlombe, glutes kanye ne-hamstrings, ngaleyo ndlela uthuthukise ukuguquguquka kwakho nokunciphisa ingozi yokulimala.
Izici:
- Izinhlobo ezahlukene zamapulangwe anikeziwe
- Izikhumbuzi zokuzivocavoca ngokwezifiso zikusiza wenze iplaningi isimiso somsebenzi nsuku zonke
- Imfundo eningiliziwe, izithombe, nevidiyo ikuqondisa kuzo zonke izifundo
- Ubude bokusebenza kanye nobunzima ukwandisa isinyathelo ngesinyathelo
- Landelela ukulahlekelwa kwesisindo sakho ngokuzenzakalelayo
- Landela amakholori akho ashise ngokuzenzakalelayo
Ngamazinga amathathu obunzima, uhlelo lwezinsuku ezingu-30 lokulahlekelwa isisindo luhambisana ngokuphelele namazinga okufaneleka, futhi lufanelana kokubili amadoda nabesifazane. Ungakwazi ukwenza ngokwezifiso uhlelo lwakho lokuqeqesha ngokuvumelana nezintandokazi zakho. Ayikho imishini noma i-gym edingekayo; ungenza ukusebenza kweplanethi noma kuphi nganoma yisiphi isikhathi.
Kungani ukuqubela iplanki?
Amapulangwe yizinto ezithandwa kakhulu nokusebenza kahle kokushisa kwamafutha. Kungenziwa kalula futhi kusebenze yonke imisipha yakho, kufaka phakathi umgogodla wakho, amahlombe, glut, njll. Amapulangwe angcono kunazo zonke abantu abanamadolo abuthakathaka ngoba abafaki ukucindezela emadolweni.
Khulisa ukushisa kwamafutha esiswini: Amapulangwe ayasebenza kakhulu kunama-crunches ekushiseni ama-belly fat. Amapulangwe agqugquzela i-abs yakho engu-100%, kanti ama-crunches abandakanya kuphela u-64% wabo.
Qinisekisa ingqikithi yakho: Ukuhlelwa kweplank ukuvutha wonke amaqembu omzimba wakho oyisisindo, kuthuthukisa amandla akho omzimba, futhi kukusiza ukuba uthole umgomo oqinile.
Nciphisa ubuhlungu emuva: Ukuzivocavoca kweplani kungabinisa imisipha yakho emuva, kunciphise ubuhlungu emuva futhi kuncishise ingozi yokubuyela emuva kanye nokulimala kwikholomu yomgogodla.
Thuthukisa ukuhlelwa kwakho nokulinganisela: Ukusebenza kweplanki kudinga ikhanda lakho, emuva nezinyawo ukuba ziqonde ngqo. Ukwenza njalo lokhu kuzothuthukisa ibhalansi yakho nokuma lapho uhlezi futhi umile.
Yenza uphazamise umzimba wakho: Ukwenza amapulangwe kugcina umzimba wakho uphelele usuku lonke; lokhu kushukumisa ngokuphawulekayo inqubo yokushisa fat.
Thuthukisa ukuguquguquka kwakho: Ukuzivocavoca kweplank kuhlanganisa wonke amaqembu omzimba wakho we-posterior, njengamahlombe akho ehlombe, glutes kanye ne-hamstrings, ngaleyo ndlela uthuthukise ukuguquguquka kwakho nokunciphisa ingozi yokulimala.
Izici:
- Izinhlobo ezahlukene zamapulangwe anikeziwe
- Izikhumbuzi zokuzivocavoca ngokwezifiso zikusiza wenze iplaningi isimiso somsebenzi nsuku zonke
- Imfundo eningiliziwe, izithombe, nevidiyo ikuqondisa kuzo zonke izifundo
- Ubude bokusebenza kanye nobunzima ukwandisa isinyathelo ngesinyathelo
- Landelela ukulahlekelwa kwesisindo sakho ngokuzenzakalelayo
- Landela amakholori akho ashise ngokuzenzakalelayo
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Le app ingaqoqa lezi zinhlobo zedatha
Ulwazi lomuntu siqu, Ezempilo nokufaneleka nabanye abangu-3
Idatha ibetheliwe lapho ithunyelwa
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