Wepamusoro-gumi nepfumbamwe kudzidziswa nemabhande emuviri une toni mutete

Plank chiito chekusimudzira icho chinosanganisira iyo yakanyanya kuwanda tsandanyama mumuviri wako wese. Plank uye ayo moditions anoshandiswa zvakanyanya kwete kwete chete pakudzidzisa tsandanyama dzemudumbu, asi kudzidzisa muviri wese. Tinokupa iwe mavhidhiyo epamusoro anoshanda ane tamboizvo zvinokubatsira iwe kusimbisa mhasuru uye kugadzirisa muviri

Nei uchifanira kuyedza aya mavhidhiyo aine tambo:

• Iwe uchasimbisa mhasuru dzemapfudzi, maoko, makumbo, kudhinda, musana, chifuva, pasina mamwe mahuremu, uchishandisa yako wega huremu
• Iwo mapuranga anobatsira kushanda mhasuru inova iyo yekudzivirira kurwadziwa shure uye matambudziko emusana.
• Vhidhiyo data ine tambo yekupedzisira 5-10 maminetsi, saka inogona kuve yekuwedzera kukuru kune yako huru Workout.
• Zvekuita maekisesaizi hauzodi zvekuwedzera zvekushandisa.
• Mazhinji ezviitwa zvechirongwa izvi zvakadzikira, saka zvine njodzi kune majoini ako.
• Makirasi akakodzera kumatunhu ese ehutano.
• Iwe unogona kugara uchiita kuti zvinyanye kuoma nekuita imwe vhidhiyo kune akawanda makopi madenderedzwa.

Zvese nezve chirongwa cheplank

Maitiro ekuita vhidhiyo netambo? Pedzisa chirongwa chakatsanangurwa 3-5 nguva pavhiki kwemaminitsi gumi nemashanumushure mekudzidzira kwako kwepakati. Unogona kutenderera mavhidhiyo akawanda kana kusarudza yakakodzera kwazvo. Kana iwe uine mukana, ndinogona kudzokorora vhidhiyo mumakumbo mashoma. Kuomesa kurovedza muviri, shandisa zviyero zvemakumbo kana bhendi remafitness.

Kudzidziswa netambo: muunganidzwa vhidhiyo

1.FitnessBlender: Yepamberi Plank Workout (10 maminetsi)

Uku kurovedza kupfupi kubva kuFitnessBlender varairidzi vane mabhande kunosanganisira zvisikwa zvisere zvakasiyana zveplanhi rine simba: pamagokora, pamaoko, kumashure, uye padivi rerutivi. Iwe uchaita yega yega kurovedzera kwe gumi reps, pakati pekurovedza wakakumirira iwe 8-yechipiri zororo. Chirongwa ichi chakanakira yemhando yepamusoro yekudzidziswa.

2. Gymvirtual: Abdominales Isometricas (maminetsi mashanu)

Mune ino Workout ine tambo muSpanish kubva kugymvirtual unofanirwa kuita kudzokorora kushomeka, asi izvi hazvireve kuti kudzidziswa kunenge kuri nyore. Gadzirira kugadzirira kunetseka kwakanyanya kwemhasuru yepamoyo nemapfudzi. Chiitiko chakakodzera kumatunhu epuraimari nesekondari.

3. Jessica Smith: Plank Simba reMatanho Ese (maminitsi gumi nemana)

Ichi chiitwa chine tambo kubva kuna Jessica Smith chinonyanya kuve neiyo static kurovedza muviri, kwauchazoda kugara mune imwe chinzvimbo kwenguva yakati. Kurovedza kuri kuwedzera kwekuomerwa, kwakanakira kwepakati nhanho kudzidziswa.

4. Rebecca Louise: Plank Dambudziko (maminitsi gumi)

Chirongwa Rebecca Lewis inosanganisira echinyakare shanduro dzemabhande, kusanganisira tambo pamaoko nemagokora, parutivi puranga, puranga pamaoko nekutenderera. Exercise ichakubatsira iwe zvakakwana kuti ushande pane musimboti, inokodzera yepakati uye yepamusoro nhanho yekudzidziswa.

5. Rebecca Louise: Plank Variation Workout (8 maminetsi)

Rimwe basa rakakura rine tambo kubva kuna Rebecca Lewis. Rebecca inopa dzakasiyana siyana sarudzo dzezvimedu, kusanganisira kufamba mune tambo kune iyo divi, anokwira, anotendeuka mutumbi mune yakasarudzika uye yepadivi puranga. Inokodzera yepakati uye yepamberi nhanho yekudzidziswa.

6. Cassey Ho: Playa del Plank (7 maminetsi)

Muchirongwa ichi kubva kuna Casey Ho vanoshanda nesimba muviri wese kubva pamaoko kusvika kutsoka. Iwe uchaita zvakapusa kurovedza kubhawa: bata mafudzi, kusimudza maoko ake, kupuruzira gumbo rinosimudza, Push-UPS. Inokodzera yepakati nhanho kudzidziswa.

7.BodyFit NaAmy: Plank Dambudziko Kune Yakasimba Core (5 maminetsi)

Iko pfupi yekurovedza muviri kubva kuna Amy BodyFit nekureruka kushandurwa kwema laths, inozove yakanaka yekuwedzera kune chero kirasi. Seti yekurovedza muviri ishoma, asi kune vanotanga iyi vhidhiyo ine tambo dzakakodzera zvakakwana.

8. BeFiT: Abs Plank Dambudziko repakati (maminetsi mashanu)

Mune ino Workout dumbu nemapendekete zvinoshanda zvine mutsindo nemhasuru dzezvigaro, saka kana iwe uchida kushanda pane iyo yakashata zvakapambwa, ive shuwa yekuisa mune yako yekurovedza chirongwa ivhu remaminetsi mashanu. Inokodzera yepakati nhanho kudzidziswa.

9. Plank Dambudziko Livestrong

YeYouTube chiteshi Livestrong inokupa iwe kwevhiki-4 chinetso nenyanzvi inozivikanwa yeyoga-yekusimba Elise, iyo inozivikanwa kwatiri muzvirongwa kubva kuBearbody. Iyo yakaoma inosanganisira mavhidhiyo mana (batanidza kune rese playlist), vhidhiyo yega yega iwe yaunozoita kaviri pazuva mukati mevhiki. Chirongwa ichi chakakodzera kumatunhu ese ehutano.

Workout nemapuranga: kuunganidzwa kwemavhidhiyo muRussia

1. Anna Tsukur: Plank Dambudziko

Anna Tsukur anokupa iwe svondo-manomwe seti yekudzidzira Plank dambudziko. Iwe uchawana 7 vhidhiyo mumaminetsi masere iwe uchaita vhiki rimwe chete. Mamwe mashoko nezvechirongwa ichi verenga ongororo yedu: Dambudziko replank kubva kuna Anna Tsukur. Iyi purogiramu yakakodzera kune yepakati uye epamberi nhanho yekudzidziswa.

2. Ekaterina Kononova, mavhidhiyo ane tambo

Ekaterina Kononova pane akateedzana emitambo ine tambo dzinokwezva kune vese vateveri veichi chiitiko chinobudirira. Catherine anopa zvese zvinomira uye zvine simba kurovedza zvine tambo izvo zvinokubatsira iwe kupisa macalorie uye nekutaurisa muviri. Unogona kusanganisa mavhidhiyo akati wandei pamwechete kuti uwane mhedzisiro.

Kana iwe uchida kudhonza muviri uye kubvisa nzvimbo dzine dambudziko, ita shuwa yekuisa aya mavhidhiyo mune yako chirongwa chekudzidzisa. Straps do 5-10 maminetsi pazuva, uye mwedzi gare gare iwe uchaona shanduko huru mumufananidzo wake.

Onawo:

• Zvese nezve Push-UPS: kubatsirwa, kukuvara, + 21 Push-UPS
• Wepamusoro makumi maviri emitambo yekudzikisira uremu mudumbu pasina crunches nemapuranga
• Wepamusoro-20 PP-mabikirwo echirariro: chii chaungadya manheru kuti uremerwe uremu

Kupfava, Dumbu, Kudzoka uye chiuno