Cikakkar Motsawa Daya: Erica Lugo's Super Plank Series
Wadatacce
Samun makamai masu ƙarfi kamar sanya lafiyar ku a kan mara hannu.
Erica Lugo ta ce "tsokar da aka sassaƙa tana ɗaya daga cikin sakamako masu kyau na samun dacewa da jin daɗi a cikin fata." Babban Mai Asara mai horarwa wanda ya zubar da fam 160 ta hanyar haɓaka halayyar motsa jiki. (Karanta cikakken labarin canjin ta anan.) "Kuna iya gina tsoka a inda kuke so," in ji ta. Yunƙurin Lugo anan shine babban abin ƙonawa don tsokoki na hannu da ƙarfafawa ga zuciyar ku da kirjin ku. Za ku fara da ƙarewa a cikin plank don wannan multiphase rep, farawa da katako na soja ko na sama-sama - wato, babban katako zuwa farantin hannu da baya - sa'an nan kuma danna hannunka zuwa wata kafa ta gaba (a cikin katako) kuma ku gama da shi. turawa. Hanya mafi kyau don yin wannan motsi? Kafa lokaci da cranking out as many reps as possible. Maimaita sau uku yana sa wannan ya zama cikakkiyar motsa jiki na minti 3. (Ana son ƙarin? Gwada Kalubalen Shirin kwanaki 30 tare da Kira Stokes.) "Zuwa ga kasawa hanya ce mai kyau don haɓaka juriyar tsoka," in ji Lugo. "Lokacin da nake kan tafiya ta asarar nauyi, ina son yin bikin yadda zan zo cikin makonni huɗu tare da motsawa." Fara da waɗannan nasihun sifar: Ta ce "Wannan yunƙurin ba kawai zai sa bugun zuciyar ku ya yi ba amma kuma zai gwada kwanciyar hankalin ku, sassauci, da ƙarfin jikin ku gaba ɗaya," in ji ta. Je zuwa gare shi.
Super Plank Series
A. Fara a cikin babban katako mai fadi da ƙafa fiye da faɗin kwatangwalo.
B. Ƙasa zuwa ƙwanƙolin dama, sannan akan gwiwar hannu ta hagu, don shiga cikin ƙanƙanta.
C. Latsa cikin hannun dama, sannan danna cikin hannun hagu don komawa babban katako.
D. Tsayawa da baya da kafafu a miƙe, juyawa kwatangwalo sama da baya don taɓa hannun dama zuwa shin hagu. Koma kan katako. Maimaita, kai hannun hagu zuwa shin dama, sannan komawa kan katako.
E. Maimaita sau ɗaya a kowane gefe, taɓa gwiwoyi ko cinya maimakon shins.
F. Yi juyawa ɗaya, lanƙwasa gwiwar hannu baya a digiri 45 zuwa ƙananan kirji zuwa ƙasa.
Maimaita na daƙiƙa 45, musanya wanda hannun zai fara. Huta na 15 seconds. Maimaita sau uku duka.
Mujallar Shape, Mujallar May 2020
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