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Hand Opposite Knee Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Rectus Abdominis
Amashwa eqhapho
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Ukuxhumana kwe Hand Opposite Knee Crunch

The Hand Opposite Knee Crunch ndi masewera olimbitsa thupi omwe amalimbitsa pachimake, amawonjezera kukhazikika, ndikuwongolera kulumikizana. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akufuna kuchita masewera olimbitsa thupi komanso kuthana ndi minofu ya m'mimba. Zochita izi ndizofunikira chifukwa sizimangotulutsa abs komanso zimalimbikitsa kaimidwe bwino komanso zimachepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hand Opposite Knee Crunch

  • Kwezani dzanja lanu lamanja kumbuyo kwa mutu wanu ndikuyika dzanja lanu lamanzere pa bondo lanu lakumanja.
  • Kwezani thupi lanu lakumtunda pang'onopang'ono kuchokera pansi pogwiritsa ntchito minofu ya m'mimba, kwinaku mukubweretsa chigongono chakumanja ku bondo lanu lakumanzere.
  • Gwirani izi kwa kamphindi, mukumva kugundana kwa abs yanu, kenaka muchepetse thupi lanu pang'onopang'ono poyambira.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali ndikusuntha komweko ndi chigongono chakumanzere ndi bondo lakumanja.

Izinto zokwenza Hand Opposite Knee Crunch

  • Kuyenda Moyenera: Bweretsani dzanja lanu lamanja ku bondo lanu lakumanzere pokweza phewa lanu ndi kumtunda kumbuyo kuchokera pansi. Onetsetsani kuti mumagwiritsa ntchito minofu ya m'mimba kuti mukweze thupi lanu, osati khosi kapena mapewa anu. Kulakwitsa kofala ndiko kukoka pakhosi komwe kungayambitse kuvulala.
  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, yang'anani pakukwera pang'onopang'ono, koyendetsedwa ndi kutsika. Izi zidzagwirizanitsa minofu yanu yapakati bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Njira Yopumira: Pumirani pamene mukugwedezeka ndi kupuma pamene mukutsika pansi. Kupuma koyenera kumathandizira kugwirizanitsa pakati panu ndipo kungapangitse kuti ntchitoyo ikhale yogwira mtima.
  • Kupumula Kwanthawi Zonse: Osayiwala kupuma pakati pa ma seti. Kugwiritsa ntchito kwambiri minofu yanu kungayambitse

Hand Opposite Knee Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hand Opposite Knee Crunch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hand Opposite Knee Crunch. Ndizochita zolimbitsa thupi zogwirira ntchito minofu yam'mimba. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti mupewe kuvulala ndikuwonjezera mphamvu. Oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kubwereza pamene mphamvu zawo ndi kupirira zikukula. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wazolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hand Opposite Knee Crunch?

  • Bicycle Crunch: Mukusintha uku, mumasinthasintha pakati pa kubweretsa chigongono chanu chakumanzere ku bondo lanu lakumanja ndi chigongono chakumanja ku bondo lanu lakumanzere, mofanana ndi kuyenda koyenda.
  • Vertical Leg Crunch: Izi zimaphatikizapo kugona chagada ndikutambasulira miyendo yanu molunjika padenga, kenako ndikukweza kumtunda kwa mawondo anu.
  • Long Arm Crunch: Kusiyanaku kumaphatikizapo kutambasula manja anu molunjika kumbuyo kwa mutu wanu, zomwe zimawonjezera kuvutika kwa chikhalidwe.
  • Kugwedeza Kawiri: Kusiyanaku ndikuphatikizana kwazomwe zimayambira komanso kugwedezeka, komwe mumakweza thupi lanu lakumtunda ndi m'chiuno pansi, kubweretsa mawondo anu pamodzi.

Izinto zokufunda ezishisa ezivumelekile Hand Opposite Knee Crunch?

  • Mapulani: Mapulani ndi othandiza kwambiri chifukwa amaloza dera lonse lamimba, kuphatikizapo abdominis yodutsa yomwe nthawi zambiri imanyalanyazidwa muzochita zina. Izi zimathandiza kumanga maziko olimba omwe amatha kupititsa patsogolo mphamvu ya Hand Opposite Knee Crunch.
  • Kupotoza kwa Russian: Zochita izi zimakwaniritsa Kugundana kwa Bondo kwa Hand Opposite polunjika pa obliques, ndikuwonjezera kusuntha kozungulira pakulimbitsa thupi. Izi zitha kuthandizira kukhazikika kwapakati komanso kukhazikika, zomwe ndizofunikira pakuchita bwino kwa Hand Opposite Knee Crunch.

Amaxabiso angamahlekwane kanye Hand Opposite Knee Crunch

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi pamanja mpaka bondo
  • Zochita zolimbitsa thupi
  • Zolimbitsa thupi zochepetsera m'chiuno
  • Thupi la crunches
  • Dzanja moyang'anizana ndi bondo crunch njira
  • Palibe-zida m'chiuno ntchito
  • Zolimbitsa thupi kunyumba za m'chiuno
  • Kugundana kwa thupi ndi dzanja ndi bondo
  • Zolimbitsa thupi zochepetsera chiuno