<p><strong>Külgplank jalgade tõstmisega paremale:</strong> Tulge oma käsivarrele, muutes selle mati esiküljega paralleelseks. Virna jalad, kui asetate keha sirgjoonesse, virnage jalad ja tõstke ülemine käsi üles. Kui olete stabiilne, hoidke oma südamikku, kui tõstete seda ülemist jalga üles ja alla. Veenduge, et te ei lähe alumises puusas ja hoidke puusad täielikult virnastatud. Kui jalgade tõstmist on liiga palju, saate külgplaanis teha isomeetrilise hoiaku. Täiendava intensiivsuse saavutamiseks saate ülemises käes kaal hoida.</p> <p><em>Lülitage teisel küljel külgplaadi tegemiseks. </em></p> <p><strong>Lennuk löök:</strong> Lamades selga, pange käed pea taha ja tõstke jalad maapinnalt maha. Hoidke oma alumine abs ühenduses, siis lööge mõlemad jalad üksteise poole taeva poole. Kui tunnete kaare alaseljal, võite oma käed oma tuharate alla viia. Hoidke oma kael üles tõstetud.</p> <p><strong>Käsivarre plang + külg </strong><strong>samm</strong>: Tulge käsivarrele käsivarre plangu, küünarnukid õlgade all ja tagasi. Koputage paremale jalga paremale, viige see sisse, seejärel koputage vasak jalg välja ja lülitage. Veenduge, et teie puusad pole liiga kõrged ega madalad, ja hoidke alaseljalt lisasurvet.</p> <p><strong>Kaalutud puidust karbonaadid:</strong> Istuva asendiga jalgadega teie ees, haarake hantlit ja keerake paremale puusale, seejärel plahvatage see diagonaali vasakule küljele. Hoidke oma ABS sisse tõmmatud ja viige raskus aeglaselt alla, seejärel plahvatage uuesti üles. Kui kaal on liiga intensiivne, saate harjutuse ilma selleta teha.</p> <p><em>Lülitage küljed, tehes vasakul kaalutud puitharja. Seejärel minge terve tsükli läbi veel kaks korda. </em></p> <p><strong>Proovige ka seda jooksja tagumiku treeningut, mis põletab teie tuharad välja vaid 10 minutiga. 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