Koetliso e khuts'oane e holimo ho 14 e nang le marapo bakeng sa 'mele o mosesane o mosesane

Plank ke boikoetliso bo tsitsitseng bo tla kenyelletsa palo e phahameng ea mesifa 'meleng oohle oa hau. Plank le liphetoho tsa eona li sebelisoa haholo eseng feela ho koetlisa mesifa ea mpa, empa ho koetlisa 'mele oohle. Rea u fa livideo tse holimo tse nang le marapotse u thusang ho tiisa mesifa le ho ntlafatsa 'mele

Hobaneng ha o lokela ho leka livideo tsena ka marapo:

• U tla matlafatsa mesifa ea mahetla, matsoho, maoto, tobetsa, morao, sefuba, ntle le boima bo eketsehileng, u sebelisa boima ba 'mele oa hau.
• Mapolanka a thusa ho sebetsa mesifa e leng thibelo ea bohloko ba mokokotlo le mathata a mokokotlo.
• Lintlha tsa video tse nang le marapo li qetile metsotso e 5-10, kahoo e ka ba tlatsetso e ntle mosebetsing oa hau oa mantlha.
• Bakeng sa boikoetliso u ke ke ua hloka lisebelisoa tse ling.
• Boholo ba boikoetliso ba 'mele bo na le tšusumetso e tlase, ka hona ho bolokehile bakeng sa manonyeletso a hau.
• Litlelase li loketse maemo ohle a boikoetliso.
• U ka thatafalletsa batho ka ho etsa video e le 'ngoe ho li-circuits tse ngata.

Kaofela ka boikoetliso ba mapolanka

U ka etsa video joang ka marapo? Qetella lenaneo le sisintsweng Makhetlo a 3-5 ka beke bakeng sa metsotso e 5-10kamora ho ikoetlisa. U ka potoloha livideo tse ngata kapa ua khetha e loketseng ka ho fetisisa. Haeba u na le monyetla, nka pheta video ka makhethe a seng makae. Ho thatafatsa boikoetliso, sebelisa litekanyo tsa maqaqailana kapa sehlopha sa boikoetliso.

Ho ikoetlisa ka marapo: video ea pokello

1.FitnessBlender: Advanced Plank Workout (metsotso e 10)

Koetliso ena e khuts'oane ea bakoetlisi ba FitnessBlender e nang le marapo e kenyelletsa mefuta e 8 e fapaneng ea lepolanka le matla: litsoeng, matsohong, mokokotlong le lepolankeng le lehlakoreng. U tla etsa boikoetliso bo bong le bo bong bakeng sa makhetlo a 10, lipakeng tsa boikoetliso bo u emetseng ka phomolo ea metsotsoana e 10. Lenaneo le loketse koetliso ea boemo bo tsoetseng pele.

2. Ho ikoetlisa: Basali ba Isometricas (metsotso e 5)

Ho ikoetliseng hona ka marapo a Sepanishe ho tloha boikoetliso ba 'mele o tlameha ho ikoetlisa ka makhetlo a' maloa, empa sena ha se bolele hore koetliso e tla ba bonolo. Itokisetse ho utloa mojaro o phahameng oa mesifa le mahetla. Ketsahalo e loketseng maemo a mathomo le a mahareng.

3. Jessica Smith: Plank Power for All Levels (metsotso e 14)

Boikoetliso bona bo nang le marapo a tsoang ho Jessica Smith haholoholo bo na le boikoetliso ba 'mele, moo o tla hloka ho lula maemong a le mang ka nako e itseng. Koetliso e ntse e eketseha ka mathata, e loketse koetliso ea maemo a mahareng.

4. Rebecca Louise: Phephetso ea Plank (metsotso e 10)

Lenaneo Rebecca Lewis o kenyelletsa mefuta ea khale ea marapo, ho kenyeletsoa le lebanta matsohong le litsoeng, lepolanka le lehlakoreng, lepolanka le matsohong ka ho sotha. Ho ikoetlisa ho tla u thusa ho sebetsa ka mokhoa o phethahetseng, o loketseng thupelo ea boemo bo mahareng le bo tsoetseng pele.

5. Rebecca Louise: Plank Variation Workout (metsotso e 8)

Boikoetliso bo bong bo botle bo nang le marapo a tsoang ho Rebecca Lewis. Rebecca o fana ka mefuta e fapaneng ea likhetho, ho kenyelletsa le ho tsamaea ka leqheka ho ea lehlakoreng, motho ea hloang, o fetola 'mele ka lepolanka la khale le lehlakore. E loketse koetliso ea boemo bo mahareng le bo tsoetseng pele.

6. Cassey Ho: Playa del Plank (metsotso e 7)

Lenaneong lena ho tloha Casey Ho sebetsa ka mafolofolo 'mele oohle ho tloha matsoho ho isa maotong. U tla etsa boikoetliso bo bonolo bareng: ama mahetla, o phahamisa matsoho, o phahamisa leoto, o sutumetsa-UPS. E loketse koetliso ea boemo bo mahareng.

7. BodyFit Ka Amy: Phephetso ea Plank Bakeng sa Core e Matla (Metsotso e 5)

Ke boikoetliso bo khuts'oane ho tsoa ho Amy BodyFit ka liphetoho tse bonolo tsa laths, tse tla ba tlatsetso e ntle ho tlelase efe kapa efe. Sehlopha sa boikoetliso ha se sa bohlokoa hakaalo, empa ho ba qalang ena ke video e nang le marapo a lumellanang hantle.

8. BeFiT: Phephetso ea Abs Plank e mahareng (metsotso e 5)

Ho ikoetliseng hona mpeng le mahetleng ho amehile haholo mesifa ea likoti, ka hona haeba u batla ho sebetsa ka khapo e nyelisitsoeng, etsa bonnete ba hore ho kenyelletsa moralo oa hau oa boikoetliso ke video ea metsotso e 5. E loketse koetliso ea boemo bo mahareng.

9. Bothata ba Plank Livestrong

Live Channel ea YouTube e u fa phephetso ea libeke tse 4 le Elise, setsebi se tummeng sa boikoetliso, se re tloaetseng mananeong a tsoang ho Beachbody. Sebaka se rarahaneng se kenyelletsa livideo tsa 4 (sehokela lenaneng lohle la lipina), video ka 'ngoe eo u tla e etsa habeli ka letsatsi hara beke. Lenaneo le loketse maemo ohle a boikoetliso.

Ho ikoetlisa ka mapolanka: pokello ea livideo ka Serussia

1. Anna Tsukur: Phephetso ea Plank

Anna Tsukur ou fa phephetso ea Plank ea libeke tse 7. U tla fumana video e 7 ka metsotso e 8 u tla e etsa bekeng e le 'ngoe. Lintlha tse ling mabapi le lenaneo lena bala tlhahlobo ea rona: Phephetso ea Plank e tsoang ho Anna Tsukur. Lenaneo le loketse koetliso ea boemo bo mahareng le bo tsoetseng pele.

2. Ekaterina Kononova, livideo tse nang le marapo

Ekaterina Kononova ho na le letoto la boikoetliso le marapo le tla hohela balateli bohle ba boikoetliso bona bo sebetsang. Catherine o fana ka boitlhakiso bo sa fetoheng le bo matla ka marapo a tla u thusa ho chesa likhalori le ho lekanya 'mele. O ka kopanya livideo tse 'maloa hammoho ho fihlela sephetho se phahameng.

Haeba o batla ho hula 'mele le ho felisa libaka tse nang le mathata, etsa bonnete ba hore o kenyelletsa livideo tsena morerong oa hau oa thupelo. TLAMA etsa Metsotso e 5-10 ka letsatsi, 'me khoeli hamorao u tla hlokomela phetoho e kholo sebopehong sa hae.

Sheba hape:

• Kaofela ka Push-UPS: molemo, kotsi, + 21 push-UPS
• Boikoetliso bo holimo ba 20 bakeng sa ho theola boima ba mpa ntle le li-crunches le mapolanka
• Li-recipe tsa top-20 tsa PP bakeng sa lijo tsa mantsiboea: seo u ka se jang mantsiboea bakeng sa boima ba 'mele

Ho otlana, mala, Mokokotlo le letheka