ʻO Ring Plank Crunches kahi hana ʻōpū ʻokoʻa e koi ai i nā apo hale haʻuki haʻahaʻa e kau ʻia a i ʻole nā puka lou TRX. ʻAʻole ʻike pinepine ʻia kēia hana i ka hale hoʻoikaika kino, akā ʻaʻole ia e hōʻole i kona pono. He keʻa ia ma waena o kahi papa maʻamau a hoʻokiʻekiʻe ke kuli i ka umauma a hoʻohui i nā ukana kūpaʻa a me ka hoʻoulu. I nā huaʻōlelo ʻē aʻe, me kēia hoʻomaʻamaʻa pepehi mākou i ʻelua mau manu me ka pōhaku hoʻokahi, no laila inā he lako pono kāu hale hoʻoikaika kino, paipai ikaika mākou e lawe i kahi manawa liʻiliʻi e hoʻopaʻa haʻawina ai.
ʻO nā hui puʻupuʻu hana nui nā rectus abdominis, quadriceps, gluteus maximus, triceps a me nā spinal extensors.
ʻEnehana hoʻoikaika kino
ʻO ke ʻano no ka wili ʻana i ka pā ma nā apo e like me kēia:
- E komo i kahi kūlana prone me kou mau wāwae i ke apo a i ʻole nā TRX mau lou. ʻO ka mamao ma waena o nā lima a me nā wāwae e like ia me kahi papa maʻamau a i ʻole ke kākoʻo e moe ana. Mālama mākou i ko mākou kua i hope, kuhikuhi ʻia ko mākou maka i mua o mākou, aia ko mākou mau lima i kahi ākea iki aʻe ma mua o nā poʻohiwi, a mālama mākou i ko mākou mau wāwae i loko o nā apo i kahi mamao loa mai kekahi.
- Me ka hoʻololi ʻole i ke kūlana o ke kino a me ka hanu ʻana, hoʻomaka mākou e huki i ko mākou mau wāwae iā mākou, e hoʻāʻo nei e kau i ka umauma me ko mākou mau kuli. He mea nui ʻaʻole e hili i ke kino i mua, pono e hoʻololi ʻole ka amplitude.
- Hopu mākou i ka hanu a hoʻi i ke kūlana hoʻomaka, a ma hope e hana hou i ka neʻe.
Nā Kūpili no ke kapa komo
Hāʻawi mākou iā ʻoe i kahi koho o kekahi mau mea no ka hoʻomaʻamaʻa crossfit, i loko o kā lākou haku mele ʻana e wili nei i ka pā ma nā apo.
