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Knee Touch Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Knee Touch Crunch

Knee Touch Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, kuthandizira kulimbitsa mphamvu komanso kulimbitsa thupi lonse. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angasankhe kuphatikizira Knee Touch Crunch muzochita zawo zolimbitsa thupi kuti alimbikitse kukhazikika kwawo, kulimbikitsa kaimidwe kabwinoko, ndikuthandizira pochita zochitika zatsiku ndi tsiku ndi zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Knee Touch Crunch

  • Ikani manja anu pang'onopang'ono kumbuyo kwa makutu anu, kuonetsetsa kuti musamangirire khosi lanu, ndipo perekani zigono zanu kumbali.
  • Inhale, ndiye pamene mukutulutsa mpweya, gwirani minofu yanu ya m'mimba ndikukweza thupi lanu lakumtunda kuchoka pansi kupita ku mawondo anu.
  • Nthawi yomweyo, kwezani bondo lanu lakumanja ndikuligwira ndi chigongono chakumanzere kwinaku phazi lina likuyenda pansi.
  • Kokani mpweya ndikutsitsa pang'onopang'ono thupi lanu lakumtunda ndi bondo lakumanja kubwerera kumalo oyambira, kenaka bwerezani kuyenda ndi bondo lanu lakumanzere ndi chigongono chakumanja. Onetsetsani kuti mwasinthana pakati pa mbali pa kubwereza kulikonse.

Izinto zokwenza Knee Touch Crunch

  • **Gwiritsitsani Core Yanu**: Chinsinsi cha kugunda kwabwino kwa bondo ndikuphatikiza minofu yanu yayikulu. Mukakweza thupi lanu lakumtunda kuti mugwire mawondo anu, onetsetsani kuti minofu yanu ya m'mimba ikugwira ntchitoyo, osati khosi kapena mapewa anu. Kulakwitsa kofala ndiko kukoka pakhosi panu, zomwe zingayambitse kupsinjika ndi kuvulala.
  • **Mayendedwe Oyendetsedwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu kungachepetse mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
  • **Njira Yopumira**: Kupuma ndikofunikira pamasewera aliwonse. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya momwe mukuchitira

Knee Touch Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Knee Touch Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Knee Touch Crunch. Ndi masewera olimbitsa thupi omwe amayamba chifukwa amayang'ana minofu ya m'mimba ndikuthandizira kulimbitsa mphamvu komanso kukhazikika. Komabe, ndikofunikira kukhalabe ndi mawonekedwe oyenera kupewa kuvulala komwe kungachitike. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunsa katswiri wolimbitsa thupi kuti akuwonetseni njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Knee Touch Crunch?

  • Bicycle Crunch: Mu mtundu uwu, mumasinthana kukhudza chigongono chanu ku bondo lina, kutengera mayendedwe apanjinga.
  • Vertical Leg Crunch: Kusinthaku kumaphatikizapo kukweza miyendo yanu molunjika mlengalenga ndikugwedezeka mmwamba kuti mugwire mawondo anu.
  • Cross-Body Crunch: Apa, iwe ugona chagada, kugwada mawondo ako, ndiyeno nkugwedezeka diagonally, kuyesa kukhudza chigongono chako chakumanja ku bondo lako lakumanzere ndi mosemphanitsa.
  • Long Arm Crunch: Mumtunduwu, mumatambasula manja anu molunjika kumbuyo kwanu ndikugwedezeka kuti mugwire mawondo anu, ndikuwonjezera zovuta.

Izinto zokufunda ezishisa ezivumelekile Knee Touch Crunch?

  • Njinga Zanjinga: Zofanana ndi Knee Touch Crunches, Bicycle Crunches imayang'ana pa rectus abdominis ndi obliques, motero kumawonjezera mphamvu ya m'mimba yonse ndikuthandizira kuti pakhale chitukuko chokhazikika chapakati.
  • Russian Twists: Zochita izi zimakwaniritsa Knee Touch Crunch poyang'ana ma obliques ndi abs otsika, malo omwe sangakhale okhudzidwa kwambiri panthawi ya Knee Touch Crunch, motero amaonetsetsa kuti mimba ikugwira ntchito.

Amaxabiso angamahlekwane kanye Knee Touch Crunch

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa Knee Touch Crunch
  • Zochita za toning m'chiuno
  • Kusintha kwamphamvu kwa thupi
  • Bondo mpaka chigongono crunch
  • Zochita za m'mimba ndi kulemera kwa thupi
  • Knee Touch Crunch njira
  • Kulimbitsa thupi kunyumba m'chiuno
  • Zochita zopanda zida m'chiuno
  • Knee Touch Crunch kuti mukhale wamphamvu pachimake.