Ntau npaum li cas koj yuav tsum tau sawv hauv qhov bar

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nrhiav seb lub sijhawm twg yog qhov qhia txog kev npaj tau zoo. Thiab thaum kawg ntawm tsab xov xwm - me ntsis kev sib tw!

Plank rau beginners

Yog tias koj nyuam qhuav pib tawm, 30 vib nas this ntawm lub plank yuav tsum txaus. Thawj hnub, ua plaub txheej ntawm 30 vib nas this txhua thiab sim ntxiv ob peb vib nas this rau qhov teeb tsa txhua hnub.

Tsis txhob caum lub sijhawm kom txog thaum koj kawm paub tuav txoj haujlwm raug.

Lub xub pwg nyom yuav tsum nyob saum ob txhais tes (saum lub luj tshib, yog tias koj ua ib qho bar ntawm forearms), ob txhais ceg yuav tsum ncaj, sab nraub qaum yuav tsum tsis txhob sag. Nyob rau hauv lub bar, koj yuav tsum tswj kom muaj zog nro, nyem lub pob tw thiab twist lub pelvis rau pem hauv ntej, ntawm caj npab.

Yog tias tom qab 20 vib nas this koj so koj lub pob tw thiab koj lub nraub qaum rov qab pib "kawg", tsis muaj qhov taw qhia ua kom lub bar ntev dua. Nws yog qhov zoo tshaj rau so rau ib feeb thiab tom qab ntawd ua qhov bar dua nrog cov txheej txheem zoo meej.

Plank rau advanced

Dr. Stuart McGill, tus kws tshaj lij biomechanics rov qab, thov 3 Kev Ntsuas Kev Ntsuas Koj Yuav Tsum Tau Muaj peev xwm dhau 2 feeb yog lub hom phiaj zoo rau tus qauv forearm plank. Yog tias koj tuaj yeem tswj tau txoj haujlwm raug thaum lub sijhawm no, ces koj muaj cov leeg nqaij muaj zog.

Ib tug tub kawm ntawv kawm txog Fitness Norms for the Plank Exercise ntawm Linfield College nrog 168 tus neeg tuaj yeem pab dawb tau pom tias cov tub ntxhais kawm ntawv tuaj yeem tuav lub rooj rau qhov nruab nrab ntawm 1 feeb 30 vib nas this, thiab cov tub ntxhais kawm tuaj yeem tuav lub plank rau qhov nruab nrab ntawm 1 feeb thiab 46 vib nas this. Raws li cov ntaub ntawv no, cov kws tshawb fawb tau xaus lus tias nyob ntev dua 2 feeb yog qhov txiaj ntsig zoo.

Tau kawg, qhov no tsis yog ib qho ntaub ntawv tiag tiag rau tus neeg tau txais kev cob qhia.

Xyoo 2016, Mao Weidong los ntawm Tuam Tshoj tau teeb tsa lub sijhawm ntev tshaj plaws hauv lub plab plab txoj haujlwm hauv ntiaj teb cov ntaub ntawv rau lub luj tshib - 8 teev thiab 1 feeb. Cov ntaub ntawv ntawm cov poj niam tau teeb tsa los ntawm Lub Sij Hawm Ntev Tshaj Plaws hauv txoj haujlwm plab plab (poj niam) hauv 2015 los ntawm Maria Kalimera - 3 teev thiab 31 feeb.

Thaum koj ncav cuag 2 feeb, koj tuaj yeem ua kom qhov nyuaj ntawm kev tawm dag zog: sawv ntawm ib sab caj npab thiab txhais ceg, ntxiv zog, tsis kam, hnyav ntawm koj nraub qaum, thiab ntau dua. Koj tuaj yeem ua ntau hom plank tsawg kawg txhua hnub, yog li koj yuav tsis dhuav nrog kev tawm dag zog.

Tau kawg, koj tuaj yeem nres ntawm qhov classic bar, nqa koj lub sijhawm mus rau qhov siab tshaj plaws thiab teeb tsa cov ntaub ntawv tshiab, yog tias tsis yog lub ntiaj teb cov ntaub ntawv, ces tsawg kawg yog tus kheej. Thiab txhawm rau kom tsis txhob dhuav ua qhov no, kuv thov kom koom nrog kev sib tw ntawm cov neeg nyeem ntawm Lifehacker.

Kev sib tw los ntawm Lifehacker

Kuv sim sawv hauv lub forearm plank kom ntev li ntev tau. Qhov tshwm sim yog 3 feeb thiab 15 vib nas this. Nws pib tshee qhov chaw los ntawm 1, 5-2 feeb.

Upload koj cov video boards nyob rau hauv cov lus rau tsab xov xwm. Kuv siv WodProof app nrog lub sijhawm teem sijhawm ntawm lub vijtsam. Cia saib seb leej twg yuav kav ntev tshaj plaws.