Groin Crunch
Umakhi woMsebenzi
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Ukuxhumana kwe Groin Crunch
Groin Crunch ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbikitse minofu yamkati ya ntchafu, kusintha kusinthasintha, komanso kulimbitsa mphamvu ya thupi lonse. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kumveketsa thupi lawo lakumunsi ndikulimbitsa bata. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kupititsa patsogolo masewera olimbitsa thupi, kulimbikitsa kusinthasintha kwa thupi, ndikuthandizira kuti mukhale ndi thanzi labwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Groin Crunch
- Phimbani mawondo anu ndikuyika mapazi anu pansi, motalikirana ndi chiuno.
- Kwezani miyendo yanu ndikuwoloka bondo lanu lakumanja pa bondo lanu lakumanzere, ndikupanga chithunzi cha mawonekedwe anayi ndi miyendo yanu.
- Gwirani pakati panu ndikukweza thupi lanu lakumtunda pang'onopang'ono ku bondo lanu, kuyesera kukhudza chigongono chanu ku bondo lina. Uku ndiye "kugwedeza" kwanu.
- Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kenaka bwerezani zochitikazo kumbali inayo mwa kusintha miyendo.
Izinto zokwenza Groin Crunch
- Fomu Yolondola: Cholakwika chofala kwambiri popanga Groin Crunch ndi mawonekedwe olakwika. Muyenera kugona chagada ndi mawondo anu ndi mapazi pansi. Ikani manja anu kumbuyo kwa mutu wanu, koma osakoka pakhosi panu. Pamene mukugwedezeka, yesani kubweretsa chigongono chanu ku bondo lina, pamene mwendo wina ukuwongoka. Ndikofunika kugwirizanitsa pachimake chanu osati kudalira khosi lanu kapena minofu yam'mbuyo kuti muchite ntchitoyi.
- Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Chidutswa chilichonse chiyenera kukhala choyenda mwadala komanso choyendetsedwa. Izi sizimangotsimikizira kuti mukuwongolera bwino minofu yomwe mukufuna, komanso imachepetsa
Groin Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Groin Crunch?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Groin Crunch, koma ndikofunikira kuzindikira kuti mawonekedwe ndi njira zoyenera ndizofunikira kuti mupewe kuvulala. Ngati ndinu woyamba, mungafune kuyamba ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pamene mukukula. Komanso, nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Groin Crunch?
- The Bicycle Crunch: Mu Baibuloli, mumasintha kubweretsa chigongono chanu ku bondo lina, kutsanzira kuyenda.
- The Vertical Leg Crunch: Pakusiyana uku, mumayika miyendo yanu molunjika mlengalenga ndikukweza thupi lanu lakumtunda ku miyendo yanu.
- The Double Crunch: Izi zimaphatikiza kugunda kwanthawi zonse ndi crunch yobwerera, kukweza thupi lanu lakumtunda ndi lakumunsi pansi nthawi yomweyo.
- The Cross-body Crunch: Apa, mumabweretsa chigongono chanu ku bondo lina, ndikugwira ntchito minofu ya oblique pamodzi ndi mimba.
Izinto zokufunda ezishisa ezivumelekile Groin Crunch?
- Ma Hip Bridges amathanso kuthandizira Groin Crunches pamene akuyang'ana glutes ndi m'munsi kumbuyo, kupereka masewera olimbitsa thupi bwino kwa thupi lapansi ndikuwongolera bata lonse.
- Potsirizira pake, Mapapo a M'mbali amathandizira Groin Crunches pogwiritsira ntchito minofu ya adductor kuchokera kumbali yosiyana, kuthandizira mphamvu zonse ndi kuyenda m'dera la chiuno ndi ntchafu.
Amaxabiso angamahlekwane kanye Groin Crunch
- Groin Crunch Workout
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Zochita za Groin Crunch
- Zochita zolunjika m'chiuno
- Bodyweight Groin Crunch
- Groin Crunch kwa toning m'chiuno
- Groin Crunch bodyweight Workout
- Zochita zolimbitsa m'chiuno
- Groin Crunch njira
- Zolimbitsa thupi zolimbitsa thupi m'chiuno.