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Cable Side Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMbendelo
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Ukuxhumana kwe Cable Side Crunch

Cable Side Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya oblique, kuthandiza kupititsa patsogolo mphamvu zapakati komanso kukhazikika. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angafune kuchita izi kuti awonjezere mphamvu za m'mimba mwawo, kulimbitsa thupi ndi kukhazikika, ndikuthandizira kukhala ndi chizoloŵezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Side Crunch

  • Imani cham'mbali kwa makinawo, gwirani chogwiriracho ndi manja onse awiri ndikuchoka pamakina mpaka manja anu atatambasulidwa.
  • Sungani mapazi anu motalikirana m'lifupi ndi mapewa ndipo pindani pang'ono mawondo anu kuti akhazikike.
  • Kenaka, pamene mukugwira manja anu pa chogwirira ndi manja anu, pindani m'chiuno ndikugwedeza chiuno chanu kumbali ya makina.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanasinthe mbali ina.

Izinto zokwenza Cable Side Crunch

  • **Kugwira Koyenera**: Gwirani chogwirira chingwe ndi manja onse awiri ndikuwongola manja anu mokwanira. Manja anu akhale ogwirizana ndi mutu wanu. Pewani kupindika zigongono kapena manja anu panthawi yochita masewera olimbitsa thupi, chifukwa izi zitha kupangitsa kuti mafupa anu asokonezeke komanso kukulepheretsani kuyang'ana ma obliques anu.
  • **Kuyenda Koyendetsedwa**: Zochitazo ziyenera kuchitidwa pang'onopang'ono komanso molamulidwa. Pewani kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukoke kulemera kwake, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Cholinga chake chiyenera kukhala pakupanga ma obliques kuti muchepetse kulemera kwanu, osati pakuyenda kwa manja anu kapena kumtunda kwa thupi.
  • **Njira Yopumira**: Pumirani movutikira

Cable Side Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Side Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Side Crunch. Komabe, ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe ndi njira yoyenera. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi kapena mphunzitsi wowatsogolera poyamba kuti asavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira malire anu. Pang'onopang'ono, pamene mphamvu ndi chipiriro zikuwonjezeka, kulemera kumawonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Side Crunch?

  • Seated Cable Side Crunch: Mukuchita mutakhala pa benchi yochitira masewera olimbitsa thupi, mumagwira chingwe pamwamba pa mutu wanu ndikugwedeza mbali, ndikuyang'ana kwambiri kugwirizanitsa minofu yanu yozungulira.
  • Cable Side Crunch ndi Leg Lift: Kusinthaku kumawonjezera kukweza mwendo kumbali yakumbuyo, zomwe sizimakhudza ma oblique anu okha komanso olanda chiuno chanu ndi abs otsika.
  • One-Arm High-Pulley Cable Cable Side Crunch: Mwakusiyana uku, mumayima moyang'anizana ndi makina a chingwe, fikirani mmwamba kuti mugwire chogwirira ndi dzanja limodzi, ndiyeno kugwedezeka cham'mbali, kubweretsa chigongono chanu m'chiuno mwanu.
  • Cable Side Crunch yokhala ndi Mpira Wokhazikika: Mtunduwu umaphatikizapo kuchita masewera olimbitsa thupi ndikuwongolera mpira wokhazikika, zomwe zimawonjezera kusakhazikika komwe kumakuvutitsaninso pachimake.

Izinto zokufunda ezishisa ezivumelekile Cable Side Crunch?

  • Mapulani: Mapulani angakhale othandizira kwambiri ku Cable Side Crunches chifukwa sikuti amangolimbitsa pachimake komanso amapangitsa kuti azikhala okhazikika komanso okhazikika, omwe ndi ofunika kwambiri pochita Cable Side Crunches bwino.
  • Njinga Zanjinga: Monga Cable Side Crunches, ntchitoyi imayang'ana pa obliques ndi rectus abdominis, minofu yaikulu ya m'mimba, yopereka masewera olimbitsa thupi a m'mimba akaphatikizidwa.

Amaxabiso angamahlekwane kanye Cable Side Crunch

  • Kulimbitsa thupi kwa Cable Side Crunch
  • Kuchita masewera olimbitsa thupi m'chiuno ndi chingwe
  • Kulimbitsa thupi kwa chingwe kwa obliques
  • M'mbali crunches pogwiritsa ntchito chingwe
  • Zochita zolimbitsa thupi m'chiuno
  • Makina ochita masewera olimbitsa thupi m'chiuno
  • Kupukutira kwa m'mimba ndi chingwe
  • Zochita zachingwe za side abs
  • Cable crunch pofuna kuchepetsa chiuno
  • Cable makina mbali crunch ntchito