Planking yuav txhim kho kev noj qab haus huv ntawm koj tus txha nraub qaum thiab txhim kho kev tiv thaiv mob nraub qaum. Yog tias koj tseem ua zaum-ups kom ntxiv dag zog rau koj lub hauv paus thiab rov qab, nres. Zaum-up tuaj yeem tso ntau pua phaus ntawm lub zog ntawm tus txha nraub qaum.
Ib 2 feeb twg zoo?
Yog tias koj tuav tsis tau ib daim phiaj rau 120 vib nas this, koj yog a) rog dhau; b) qaug zog heev; los yog c) ua ib yam dab tsi tsis ncaj ncees lawm hauv koj cov workouts. Ib tug haum, noj qab nyob zoo txiv neej yuav tsum tau ua ib tug ob-feeb plank. John kuj qhia meej txog tus nqi ntawm kev mus dhau ob feeb: Tsis muaj. Nws hais tias, "Ntau yog txaus," nws hais.
Puas npaj ua rau koj rov qab?
Koj hlub lawv, koj ntxub lawv - daim phiaj yog qhov tseeb ntawm qhov tseem ceeb ntawm lub zog. Qhov kev tawm dag zog isometric kawg koom nrog cov leeg hauv koj lub plab, sab nraub qaum, lub duav thiab caj npab. … Qee tus neeg xaiv los ua daim phiaj ntawm lawv lub hauv pliaj ua ntej thawb mus rau ntawm lawv txhais tes.
Puas cov phiaj ua haujlwm rov qab cov leeg?
Lub plank yog ib qho kev tawm dag zog classic uas ntxiv dag zog rau koj lub cev ntawm taub hau mus rau ntiv taw. Tshwj xeeb tshaj yog, lub plank pab ntxiv dag zog rau koj cov leeg nqaij, suav nrog koj lub plab thiab sab nraub qaum.
Yuav ua li cas yog tias koj ua daim phiaj txhua hnub?
Nws yooj yim, siv tau, thiab yuav tsum tsis muaj khoom siv thiab tsis tshua muaj chaw. Ntxiv rau, tsuav yog koj daim ntawv yog lawm - ua kom koj lub nraub qaum ncaj thiab glutes nyem - lub plank tuaj yeem txhim kho lub zog tseem ceeb uas, raws li Harvard University, ua rau lub cev zoo, tsawg dua.mob nraub qaum, thiab zoo dua qhov sib npaug thiab ruaj khov.
