Exercise plank: maitiro ekuita kubatsirwa uye kukuvadza. 45 sarudzo dzetambo + chirongwa chekudzidzisa!

Plank chiitiko chemuviri pasi, chinotarisa pamaoko kana kumberi. Plank inoonekwa seimwe yedzakanakisa nzira dzekubvisa dumbu mafuta uye kusimbisa muviri. Kunyangwe zvakadaro chaizvo? Ngatione, ndezvipi zvinoshandiswa, mabhenefiti uye zvinokuvadza zvetambo, sei uye kangani kuzviita, inoshanda sei bhaa yekudzikisa uremu? Zvakare nekukupa yakasarudzika sarudzo: makumi mashanu neshanu-ekurovedza muviri sarudzo netambo mumifananidzo!

Exercise plank: Ruzivo rwakawanda

Placket akareba anga ari echinyakare maekisesaizi kwete chete maekisesaizi emudumbu, asiwo mune General kudzidziswa kwemuviri wese. Iyi yakawanda-inoshanda kurovedza muviri inokutendera iwe kushandisa nhamba yakakura yemasumbu mapoka, uye haidi chero yekuwedzera michina kana hunyanzvi hwakakosha kana ruzivo rwakakura. Iyo bhawa inogona kudzidzira vese vatangi uye epamberi mudzidzi. Nekuda kwekuita kwayo, hunyanzvi uye yekuwanika mukana wekurovedza muviri puranga yakagashirwa mukurumbira.

Danda rinobatanidza mhasuru dzemuviri wepamusoro uye wezasi, saka iwe unosimbisa muviri wako, uchiita kuti uve wakasimba uye wetsvina. Ichi chiitwa chinonyanya kukosha mukusimudzira kweiyo tsandanyama system (mudumbu, musana, magaro). Yakasimba mhasuru corset inotsigira musana wako uye musana, uye nekudaro inobatsira kudzikisa njodzi yekukuvara kweiyo musculoskeletal system.

Ungaita sei bhawa?

Mira panzvimbo yekumira pasi - chinzvimbo Push-UPS. Bhendesa magokora ako madigiri makumi mapfumbamwe uye chinja huremu hwako pamaoko ako epamberi. Muviri wako wese unofanirwa kugadzira tambo yakatwasuka, mudumbu wakasimudzwa, mhasuru dzakasunga.

Chii chekubhadhara zvakanyanya kune:

• Musoro nemutsipa: inofanira kunge yakasununguka uye yakasununguka. Tarisa pasi, kwete kusimudza musoro kumusoro.
• maoko: bata pamberi pako chaipo kana kuyambuka. Isa magokora zvakanaka pasi pemapfudzi epafudzi, kuti urege kugadzira mutoro usina basa pamapfudzi. Dzikisa mapfudzi ako, usasimudze nenzeve.
• Loin: haigone kutenderedzwa kana kukotama. Fungidzira wako wezasi musana wakatsindirwa wakasimba kumadziro.
• Feet: inofanirwa kuramba yakatwasuka uye yakaoma. Zvikasadaro, mutoro mukuru unoenda muchiuno kwete mhasuru dzemudumbu.
• magaro: zvakare kutambanudzwa uye kuve padanho rakaenzana neshure. Kwete kurambidza chiuno uye usasimudze magaro mudenga.
• Madzi: yakadhonzwa, uyezve (yatodhonzwa) edza kukwevera kumbabvu. Zvichengetedze zvakashatirwa panguva yese yechiitwa, iyo haibate mweya wako.
• Feet: inogona kubatanidzwa pamwechete, zvinokwanisika kuronga. Kuswedera kwavanenge vachiita kune mumwe nemumwe, ndipo pauchanyanya kutakura pane mhasuru dzemudumbu.
• Kupisa: usakanganwe kufema zvakadzama panguva yese yechiitwa. Inhale uye buritsa mweya zvishoma nezvishoma uye wakadzikama.

Bata chinzvimbo cheplank kwenguva yakareba sezvandinogona. Beginners anogona kubata puranga masekondi 15-30, avhareji - 30-60 masekonzi, mberi - 60 masekonzi kana kupfuura. Paunonzwa kuti zvinova zvakaoma kuchengeta fomu chaiyo, pedza iko kurovedza. Usambofa wakawedzera nguva yekurovedza muviri kukuvadza kwehunyanzvi. Zvirinani kutora zororo uye dzokorora iko kurovedza 3-4 kutenderera nekumira kupfupi.

Bhandi yakakodzera yezvikamu zvese zvehutanonekuti iwe unogona kugara uchiwedzera kana kudzikisa iyo nguva yekumira kwakamira zvichienderana nedanho rako rekudzidzira. Zvakare, chiitwa ichi chinogona kugara chichigadziriswa uye chakaomarara. Kana iwe uri wekutanga, wobva watevera kubhawa, uchidonha kusvika pamabvi ake. Kana iwe uri wepamberi mudzidzi unogona kusimudza ruoko kana gumbo uye bata bhaa mune iyo chinzvimbo.

Nzira yekuwedzera sei nguva yekumhanya?

1. Dzidzira puranga zuva rega rega, ita iro chiitiko nenzira dzinoverengeka. Kana zvichibvira, ita bhawa katatu pazuva.
2. edza kufambira mberi mazuva ese 4-5. Semuenzaniso, nekuwedzera iyo nguva yekuchengetedza tambo kana kuwedzera huwandu hwenzira.
3. Ita mamwe maekisesaizi ekuvandudza akasiyana mhasuru mapoka. Semuenzaniso, Push-UPS, sit-UPS, kurovedza nema dumbbells emaoko nemapfudzi.
4. Kana wanga uchidzidzira bhawa uye wakabata zvinyoronyoro kwemaminetsi mashoma, woenderera mberi mamwe maitiro akaomarara yechiitwa ichi. Pamwe nyama dzako dzakajaira kutakura, saka kugona kwetambo kunoderedzwa.

Kune yega yega kurovedza muviri nekukurumidza kana kuti gare gare muviri unochinjika. Usarambe uchifamba uchienda munzira yekuwedzera nguva tambo, zvirinani kuenda kune mamwe akaomarara akasiyana echiitwa ichi. Kana 2-3 maminetsi mubhawa asinga gadzirire iwe nyore, inzwa wakasununguka kuenderera kune kumwe kwakaomarara kugadzirisa.

Contraindications pakuita mapuranga

Kunyangwe paine chokwadi chekuti bhawa rinoratidzika senge risingakuvadze kurovedza muviri, mune zvimwe zviitiko, kuzviita hazvikurudzirwe. Bhandi rine zvinotevera zvinopesana:

• Kukuvara kwemaoko, mapfudzi, tsoka
• Kubata uye nguva yekusununguka
• Kurema kwakanyanya (unogona kumhanyisa sarudzo tambo pamabvi, asi kwete anopfuura masekondi makumi matatu)
• Hypertension kana hypotension
• Disc herniation
• Kukuvara kwepamuviri
• Zvirwere zvemukati mitezo
• Kuwedzera kwezvirwere zvisingaperi.

Ndeapi mamhasuru anosanganisirwa iwe paunomhanya mubhawa

Panguva yekuurayiwa bhaa munzvimbo yekutanga ine chekuita nebasa remudumbu mhasuru, musana nemapendekete. Danda rinoshanda zvakare mhasuru dzemagaro, chipfuva, mhuru, kumberi nekumashure kwehudyu.

Nekudaro, panguva yechinyakare bar inosanganisira masumbu anotevera:

• Yakatwasuka uye inoyambuka mhasuru yemudumbu
• latissimus dorsi
• Tsandanyama dze lumbar
• Tsandanyama dzebhandi repafudzi
• A-mutsara
• Tsandanyama dzechifuva
• Kubwinya mhasuru
• Quadriceps uye hamstrings
• Ikronozhnye mhasuru

Paunenge uchiita rwemberi puranga inowedzera mutoro pane izvo zvinonamira uye mhasuru pane zvidya zvekunze uye zvemukati. Rutivi rwemberi ndeimwe yeiyo kurovedza kwakanyanya kusimbisa iwo oblique mhasuru uye kudzikamisa musana wehutano hweshure.

Yekudzidzisa chirongwa chine tuli tambo

Isu tinokupa iwe chirongwa chekudzidzisa netambo inogona kumhanyisa seKuwedzera kune chero chirongwa. Ingo tevera chirongwa uye shanda pane kukwana kwechimiro chako. Iwe uchawana maekisesaizi mana: puranga pamaoko, pLanka pamaoko ake, BoTambo yevhavha kurudyi, bokowa tambo kuruboshwe rwake.

Zvese zviitwa zvekudzidzira zvaunodzokorora munzira dzinoverengeka. Tinokupa iwe chirongwa chakadai.

• Vhiki yekutanga: chiitwa chega chega kwemasekonzi gumi neshanu 15 seti, kupaza kuri pakati pemasekondi 3 masekondi kuputsa pakati pekurovedza muviri masekondi makumi matanhatu
• Vhiki rechipiri: chiitwa chega chega kwemasekonzi makumi maviri neshanu mumaseti matatu, kupaza kuri pakati pemasekondi 25 masekondi kupaza pakati pekurovedza muviri masekondi makumi matanhatu.
• Vhiki rechitatu: chiitwa chega chega chemasekonzi makumi matatu neshanu mumaseti matatu, kupaza kuri pakati pemasekondi makumi maviri pakati pezviitwa makumi matanhatu.
• Vhiki rechina: chiitwa chega chega kwemasekondi makumi matatu nemasere matatu, mabhureki ari pakati pemasekondi makumi maviri pakati pezviitwa makumi matanhatu.

Kana zvichidikanwa, unogona kugadzirisa chirongwa chakatsanangurwa kana kuita chiitwa chega chega chakanyanya kugadzikana kwauri kana kuita shanduro dzakareruka (pamabvi angu).

Kubatsira, kukuvadza uye kushanda kwematanda ekudzikira uremu

Shandisa run tambo

1. Plank ndiyo yakakwana kurovedza muviri yemhasuru dzemudumbu, sezvo ichifukidza ese makuru mapoka emimba mhasuru kusanganisira inoyambuka, yakatwasuka, oblique mhasuru.

2. Danda haringobatanidzi tsandanyama chete asiwo mhasuru dzemapfudzi, chipfuva, magaro, kumusoro kumashure, kumberi uye kumashure kwehudyu. Ichi chiitwa chakasarudzika chinomanikidza muviri wako kushanda zvakazara.

3. Kutenda kune tambo iwe unosimbisa corset yemhasuru inotsigira musana wako chimwe chakanaka kudzivirira kurwadziwa kwemusana.

4. Nekushandisa tambo unosimbisa musana uye magaro pasina zvinokuvadza pamusculoskeletal system uye majoini (zvakasiyana, semuenzaniso, kubva mukufa, squats uye mapapu).

5. Kugara kutapudza kuchakubatsira iwe kuti urambe wakamira uye wakatsetseka kumashure.

6. Iyo tambo yekusimbisa inowanikwa kune wese munhu: kubva pakutanga kusvika kumberi. Ingo chinja nguva dzekuchengetedza mune yakamira nzvimbo zvichienderana nedzidziso yako.

7. Nokusimbisa mhasuru dzepakati unokwanisa kunatsiridza bhalansi yako uye kuenzana izvo zvinokubatsira iwe muhupenyu hwezuva nezuva.

8. Kusiyana nemamwe akawanda maekisesaizi eiyo abs, iyo puranga ine zvinokanganisa kukanganisa kune yako yepazasi musana.

9. Planck ine nhamba yakakura yekushandurwa: mune yedu chinyorwa inopa zvinopfuura makumi mana sarudzo!

10. Unogona kumhanyisa bhawa zvachose kwese kwese: kumba, kunze, muhoro. Iwe unongoda imwe yemahara nzvimbo.

Kukuvadza tambo

Nekudaro, kunyangwe paine zvakanakira puranga, ichi chiitwa chinogona kuzadzwa nenjodzi. Semuenzaniso, kana yako mhasuru mhasuru isina kusimba zvakakwana panguva yekumhanya kwebhawa, musana uchaita SAG, zvichikonzera kumanikidza pama vertebral discs, ezasi kumashure uye mapendekete majoini. Pakukanganisa kudiki kwemaitiro akakodzera ekurovedza muviri, unogona kunzwa kurwadziwa mumutsipa kana kudzika kumashure.

Uye zvakare, kuratidzwa kwenguva refu mu tambo kunogona kukonzera kukwira kweropa uye kunyangwe chirwere chemwoyo, kunyanya panjodzi vanhu vane hypertension. Naizvozvo, haufanire kunge uri mubhawa inopfuura maminetsi maviri panguva. Kana iwe uchida kuwedzera mutoro pamhasuru, zvakanakira kuenda kune mamwe akaomarara akasiyana tambo (semuenzaniso, neruoko kana gumbo rakasimudzwa)kupfuura munzira yekuwedzera nguva static mamiriro.

Kune vanhu vane huremu hwakakura, zvinokurudzirwa kumhanyisa bhawa, kudonha kumabvi ake. Izvi zvinobatsira kudzikisira kushushikana kumusana nemajoini. Zvisinei, bhaa iri imwe yeakachengeteka maitiro ekuvandudza mhasuru dzemukati. Iyo ine yakawanda isinganyanye kukuvadza kukanganisa kune musana kupfuura mamwe akawanda maekisesaizi eab ayo anoitwa kumusana.

Chaizvoizvo zvikanganiso kana uchiita plank

Kuti uzo kudzivirira matambudziko kumashure kubva pakumhanya kusiri iko kwebhawa, ndokumbira utarise zvikanganiso zvakajairika muchiitwa ichi:

• yakanamirwa kumashure, mapendekete akaderedzwa
• simudza magaro kumusoro, pamusoro pemusoro
• kutsauka kana kutenderedza muzasi kumashure
• kutandara kwemhasuru dzemudumbu, makumbo uye magaro
• simudza musoro wako ukotamire mukati memuromo wechibereko
• mweya wakabata

Inoshanda zvakadii bhaa yekudzikisa uremu?

Plank inosimbisa mhasuru, inoshanda musimboti, inovandudza matauriro ezvidya, magaro, maoko nemapendekete, asi pakutsva kwemafuta uye kutetepa puranga chiito chinoshanda. Iyo tambo haina kubatsira kubvisa dumbu mafuta uye kubvisa mativi! Ichi chiitwa chakaitirwa toning mhasuru uye kwete yekupisa mafuta.

Uyezve, isu tinosimbisa zvakare izvo iyo nzira yekuderedza uremu inoenderana nehutano, kwete kurovedza muviri. Kuita maekisesaizi kunobatsira kupisa macalorie mazhinji, mhasuru yetoni, uye nekuvandudza kunaka kwemuviri, asi huremu hwekurema hunongoitika chete kana zvirambidzo muzvikafu (kushomeka kwecalori). Plank uye kugadziridzwa kwayo inzira yakanaka yekusimbisa muviri, kubvisa sagging uye rastrineobola, asi pakurema uremu zvinotenderwa zvekudya zvinorambidzwa.

Kana chinangwa chako chiri chekudzikisa huremu, zvirinani kutarisa kune zvine simba zviitwa zvinobatsira kupisa akawanda macalorie pane emira maitiro. Zvakanaka, nguva dzose ita mumoyo wemutoro. Uyezve, kurovedza muviri kunogona kuitwa mutambo, nekudaro kuzadzisa zvibodzwa zviviri panguva imwe chete: kupisa macalorie uye kusimbisa mhasuru dzemudumbu. Verenga zvakawanda nezve cardio kurovedza mubhawa pazasi.

45 kurovedza muviri mu tambo: yakasarudzika muunganidzwa!

Kana iwe wagadzirira kuvandudza kushanda kwerovedzo yavo mamwe akasiyana maekisesaizi netambo, tinokupa sarudzo yedu yakasarudzika: 45 sarudzo dzakasiyana dzekurovedza muviri netambo ine mifananidzo yekufananidzira. Zvezviitwa izvi unogona kuve chirongwa chakazara chekudzidzisa. Unogona kushandisa sarudzo dzedu dzakagadzirira-dzakagadzirwa zvirongwa kana kugadzira yako wega seti yekurovedza muviri.

Kana iwe wakadzikama wakamira mune yakasarudzika puranga 2-3 maminetsi, hazvidi kuti uwedzere kuomarara kubata yakamira kweiyo maminetsi mashanu kusvika gumi, sekurairwa mune akawanda masosi. Zvingangodaro, mhasuru dzako dzakatogadzirirwa kutakura, saka zvinobva zvanyatsoita basa kuwedzera mutoro, kureva kuti uende kune imwe yepamusoro kugadziriswa kwezviitwa.

Tinokupa iwe kurovedza makumi mana neshanu mutambo. Vari rakakamurwa kuva mapoka mashanu. Kana iwe wafunga kugadzira yako yega chirongwa chekudzidzisa, zvinokurudzirwa kushandisa zviitwa kubva kuboka rega rega.

Kuomesa kurovedza muviri netambo unogona zvakare kushandisa izvo zvekushandisa:

• Fitness chingamu: giya rinoshanda kwazvo kumba
• Fitball: hukuru hukuru hwekuomesa tambo
• TRX: imba yekuverenga yemuviri mutete

Static kurovedza mu tambo:

1. Plank mumaoko (Plank)

2. Ronga pamagokora (Forearm Plank)

3. Padivi rerutivi (Rutivi rwepuranga)

4. Reverse plank (Reverse Plank)

5. Plank padyo nemadziro (Wall plank)

6. Plank nemaoko kumberi (Levered Plank)

7. "Zvezda" (Star side plank)

8. Plank rine gumbo rakasimudzwa Plank (rimwe gumbo)

Exercises mupuranga pamaoko:

1. Bata kumberi mupuranga (Plank kuchinjana kusvika)

2. Gumbo rinosimudza muplank (Plank gumbo simudza)

Bata pabendekete mupuranga (Plank bendekete pombi)

4. Bata rakatarisana nemabvi Plank (pakatarisana nekubata kwebvi)

5. Kukwira mugomo nekutenderera (Crossbody gomo kukwira)

6. Kufamba puranga kudivi Plank (lateral kufamba)

7. Plank Spiderman (Spiderman puranga)

8. Plank kumusoro-pasi Plank (Kumusoro & Kuderera)

9.Kusimudza madhibheri mupuranga (Plank dumbbell simudza)

10. Gumbo rinosimudza + gokora rinobata mabvi (Gumbo kusimudza + gokora Bata crisscross)

11. Rwerudyi puranga kuruboshwe Plank (In & Out)

12. Planck's "Superman" (Superman Plank)

13. Kusimudza maoko mupuranga (Plank with arm rising)

14. Kubata kwetsoka mune tambo (Yekutanga kune chigunwe pombi)

15.Wipers (Windshield inopukuta)

16.Sveta ibvi paruoko kumusoro uye pasi (Vatsvedza vemaoko)

17. Kufamba (Plank walkout)

18.Tenderera 360 madhigirii (dhiramu roll Plank)

19. Iyo kesi kutenderera kune divi Plank (T-kutenderera)

Exercises mupuranga pamagokora:

1. Inoshanduka ikaita divi rerutivi (Rutivi puranga roll)

2. Plank Vakaona Plank (saha)

Bata mabvi kugokora (Knee kugokora)

4. Sunga matako (Hip kusimudza puranga)

5.Kubvuta tsoka kuside mune tambo (Starfish march)

6. Anoshandura muviri uri mupuranga (Plank rocker)

Rovedza muviri padivi replanga:

1.Kusimudza kumashure muchiuno mubhokisi (padivi rerutivi Hip inodonha)

2. Kutenderera kwemuviri uri padivi pegokora (Forearm plank inosvika kuburikidza)

3. Kutenderera kwemuviri uri padivi (Plank inosvika nepakati)

4.Kumonyanisa kudivi rerutivi (rutivi rweplank Crunch)

5. Kumuka kwemaoko nemakumbo mudivi rerutivi (parutivi ruoko rwemberi nyere nyeredzi)

Cardio kurovedza mubhawa:

1. Kusvetuka nekusimudza makumbo (Jumping jack)

2. Svetukira mupuranga (Plank ibvi tuck)

3. Kukwira (Kukwira makomo)

4. Bata kumira mubhawa (Plank toe tap)

5.Svetukira mubhawa magaro kumusoro (Plyo plank pakakwirira)

6. Vertical svetuka mupuranga (Plank chitsitsinho tinya)

Zvemifananidzo inoonekwa nekuda kweiyo youtube chiteshi: Republic of Strength, Jordani Yeoh Kusimba, Usarega paMax's Best Bootcamp, Ammar Montaser, Iye Akagara Akakodzera Musikana.

Iyo chirongwa kurovedza ine bhendi kune ese maficha mazinga!

Isu tinokupa iwe yakapera chirongwa chekurovedza muviri mune tambo pamatanho ese ekudzidzira. Hauzive kuti iboka ripi rakabatanidzwa kuzvinongedzera? Tevera nhanho yevanotanga, uye kana mutoro uchizoita kunge usina kukwana, saka inzwa wakasununguka kuenda padanho repakati.

Iwe unogona kugara uchichinja chirongwa pahungwaru hwake, achiwedzera, achitsiva kana kubvisa zvimwe zvezviitwa zvakarongwa. Dzokorora chiitwa mumakumbo mashoma kana kumhanya pamakumbo rimwe, kana ukasaronga kuita seti yekurovedza netambo inopfuura maminetsi mashanu. Kana kurovedza kwacho kukaitwa kune rumwe rutivi, denderedzwa rekutanga rinoitwa kurudyi, denderedzwa repiri kuruboshwe.

Kudzidziswa netambo dzevatangi

Kutenderera kwekutanga:

1. Rongedza pamakona (Forearm Plank)
2. Kukwira mugomo nekutenderera (Vanokwira makomo ekukwira makomo)
3. Yekumashure simudza mahudyu mupuranga (divi rerutivi Hip inodonha)
4. Kusimudzwa kwemaoko mupuranga (Plank nekusimudza ruoko)
5. Wipers (Windshield inopukuta)

Yechipiri kutenderera:

1. Dzorera plank (Reverse Plank)
2. Kubata kwetsoka mune tambo (Pasi kugunwe tapi)
3. Kusvetuka nekusimudza makumbo (Kusvetuka jack)
4. Bata ibvi rakatarisana Plank (pakatarisana nemabvi kubata)
5. Iko kutsvedza kwemakumbo kusvika kumativi (Starfish kufamba)

Maitiro ekuita chiitwa ichi uine tambo dzevatangi?

• Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kutyora masekondi gumi nemashanu
• Mhanyai yega yega kutenderera kwemaviri kutenderera
• Zorora pakati pemadenderedzwa 1 min
• Iyo yakazara nguva yeimwe kutenderera 3.5 maminetsi
• Yakazara kureba kwekushanda: ~ 17 maminetsi

Kudzidziswa netambo dzepakati nhanho

Kutenderera kwekutanga:

1. Danda rine gumbo rakasimudzwa Plank (rimwe gumbo)
2. Climber (Vanokwira makomo)
3. Anomonyorora side plank (Rutivi puranga mupumburu)
4. Kufamba puranga (Plank kufamba kunze)
5. Svetukira mupuranga (Plank ibvi tuck)
6. Danda dandemutande (Spiderman puranga)
7. Bata kumberi mupuranga (Plank inoshandura inosvika)

Yechipiri kutenderera:

1. Chikamu plani (Rutivi puranga)
2. Plank kumusoro-pasi Plank (Kumusoro & Kuderera)
3. Kutenderera kwemuviri uri padivi pegokora (Forearm plank inosvika kuburikidza)
4. Bata papfudzi mupuranga (Plank pfudzi pombi)
5. Sunga magaro (Hip simudza purangi)
6. Rudyi puranga kuruboshwe Plank (In & Kunze)
7. Kusimudza dumbbells mupuranga (Plank dumbbell simudza)

Maitiro ekuita chiitwa ichi uine tambo dzepakati nhanho?

• Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kutyora masekondi gumi.
• Mhanyai yega yega kutenderera kwemaviri kutenderera
• Zorora pakati pemadenderedzwa 1 min
• Iyo yakazara nguva yenguva imwechete yekutenderera 4.5 maminetsi
• Yakazara nguva yekudzidzira: ~ makumi maviri nemaviri maminetsi

Kudzidziswa netambo dzemberi

Kutenderera kwekutanga:

1. Danda padyo nemadziro (Wall puranga)
2. Dzimba kutenderera Plank (T-kutenderera)
3. Bata kumira mubhawa (Plank chigunwe pombi)
4. Superman (Superman Plank)
5. Kufamba puranga kudivi Plank (lateral kufamba)
6. Bata mabvi kumagokora (Knee kugokora)

Yechipiri kutenderera:

1. Classic plank pamaoko (Basic puranga)
2. Gumbo rinosimudza muplank (Plank gumbo kusimudza)
3. Kusvetukira mubhawa magaro kumusoro (Plyo plank pakakwirira)
4. Plank Vakaona Plank (saha)
5. Iko kusimuka kwemaoko netsoka padivi rerutivi (parutivi rwemberi puranga Nyeredzi)
6. Plank kumusoro-pasi Plank (Kumusoro & Kuderera)

Chitatu chechitatu:

1. Plank nemaoko kumberi (Yakavezwa Plank)
2. Tenderedza 360 madhigirii (barrel roll Plank)
3. Vertical svetuka mupuranga (Plank chitsitsinho tinya)
4. Dzokera kune rimwe divi (rutivi rweplank Crunch)
5. Bata papfudzi mupuranga (Plank pfudzi pombi)
6. Kusimudza gumbo + gokora rinobata ibvi (Gumbo rinosimudza + gokora Bata crisscross)

Maitiro ekuita chiitwa ichi uine tambo dzemberi?

• Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kutyora masekondi gumi.
• Mhanyai yega yega kutenderera kwemaviri kutenderera
• Zorora pakati pemadenderedzwa 1 min
• Iyo yakazara nguva yenguva imwechete kutenderera ~ 4 maminetsi
• Iyo yakazara nguva yekudzidziswa: ~ maminetsi makumi matatu

Bhandi iri chaizvo yemhando yepamusoro inoshanda kurovedza muviri kune mhasuru dzemuviri wese. Kana uchigara uchiita zvimisikidzo zvekusimudza ganda iwe haugone chete kusimbisa mhasuru nekuvandudza mhando yemuviri, asi zvakare kubvisa matambudziko emusana. Unofanira kuona: Wepamusoro gumi neshanu vhidhiyo-yakavakirwa kudzidzisa ma module

Iwe unofarira kuita wega here? Wona yedu sarudzo yemitambo:

• Wepamusoro 25 kurovedza matako nemakumbo zvisina squats, mapapu uye kusvetuka
• Wepamusoro makumi matanhatu epamusoro ekurovedza muviri kubva kuPilates kuenda kusefco yenzvimbo dzedambudziko
• Maitiro ekubvisa dumbu mafuta: yakakosha mitemo, matipi, maficha + kurovedza muviri