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Kupotoza Crunch

Umakhi woMsebenzi

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

The Twisting Crunch ndi masewera olimbitsa thupi omwe amayang'ana ma obliques, minofu ya m'mimba, ndi m'munsi kumbuyo, kupereka masewera olimbitsa thupi omwe amawonjezera mphamvu zapakati, kukhazikika, ndi kusinthasintha. Ndiwoyenera kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita izi kuti asinthe kaimidwe ka thupi lawo lonse, kupititsa patsogolo masewera olimbitsa thupi, komanso kuthandizira zochitika zatsiku ndi tsiku komanso kuwathandiza kupewa kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupotoza Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu, kuonetsetsa kuti musakoke pakhosi panu pamene mukuchita masewera olimbitsa thupi.
  • Tsopano, kwezani thupi lanu lakumtunda, ndikuchita crunch wamba.
  • Pamene mukufika pachimake cha crunch, potozani torso yanu kumanja, kubweretsa chigongono chanu chakumanzere ku bondo lanu lakumanja.
  • Dzichepetseninso mpaka pomwe munayambira, ndiyeno bwerezani kuyenda, koma nthawi ino mukupotoza kumanzere, kubweretsa chigongono chakumanja ku bondo lanu lakumanzere.

Izinto zokwenza Kupotoza Crunch

  • Kuyenda Kwambiri: Pamene mukukweza thupi lanu lakumtunda, tembenuzani chigongono chanu chakumanja ku bondo lanu lakumanzere. Yang'anani pakugwiritsa ntchito abs yanu kukoka thupi lanu lakumtunda ndikupotoza, m'malo mokukoka ndi manja kapena khosi. Izi zidzakuthandizani kupewa kupsinjika kwa khosi, cholakwika chofala.
  • Kuchulukirachulukira: Ndi bwino kubwerezabwereza pang'ono ndi mawonekedwe olondola kusiyana ndi kubwereza molakwika. Kulakwitsa kofala ndikuthamangira kuchita masewera olimbitsa thupi, koma izi zitha kubweretsa kuvulala komanso zotsatira zochepa. Onetsetsani kuti crunch iliyonse ikuchedwa, kuyendetsedwa, komanso mwadala.
  • Pumirani Moyenera: Pumani mpweya pamene mukukweza thupi lanu ndi kupotokola, ndipo pumirani pamene mukutsikira pansi. Kupuma koyenera sikumangothandiza kuti mutengeke

Kupotoza Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupotoza Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twisting Crunch. Komabe, ndikofunikira kuti muyambe ndi crunch yoyambira musanayambe kupita kumitundu yapamwamba kwambiri monga Twisting Crunch. Onetsetsani kuti mumagwiritsa ntchito mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewerawa. Ngati simukudziwa momwe mungachitire, ganizirani kulemba ntchito yophunzitsa kapena kugwiritsa ntchito pulogalamu yolimbitsa thupi kuti ikuthandizireni.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupotoza Crunch?

  • The Standing Oblique Crunch ndi kusiyana kwina komwe mumayima molunjika, ikani manja anu kumbuyo kwa mutu wanu, ndikukweza bondo lanu kumbali kuti mukumane ndi chigongono chanu.
  • Kupotoza kwa Russian ndi mtundu wokhalapo wa Twisting Crunch, pomwe mumagwira cholemetsa ndi manja onse ndikupotoza torso yanu uku ndi uku.
  • Cross-Body Mountain Climber ndikusintha kosinthika, komwe mumayambira pamalo okwera ndikubweretsa bondo lanu molunjika mbali ina.
  • The Reverse Crunch Twist ndi kusiyana komwe mumagona kumbuyo kwanu, kwezani chiuno chanu pansi, ndikupotoza mawondo anu kumbali imodzi.

Izinto zokufunda ezishisa ezivumelekile Kupotoza Crunch?

  • Zopotoza zaku Russia ndizowonjezera kwambiri ku Twisting Crunches; Zimakhudzanso kupotoza komweko komwe sikumangolimbitsa pachimake komanso kumagwira ntchito pa obliques, kukulitsa kamvekedwe ka minofu yanu yonse ya m'mimba.
  • Mapulani ndi opindulitsa pothandizira Kupotoza Crunches pamene amagwira ntchito pachimake chonse, osati obliques, kupereka masewera olimbitsa thupi komanso kuthandizira kukonza kaimidwe ndi kupewa kuvulala kwa msana.

Amaxabiso angamahlekwane kanye Kupotoza Crunch

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi za Twisting Crunch
  • Zochita zolunjika m'chiuno
  • Bodyweight kupindika crunch
  • Chizoloŵezi cholimbitsa thupi m'chiuno
  • Zolimbitsa thupi kunyumba kwa m'chiuno
  • Zolimbitsa thupi zolimbitsa chiuno
  • Palibe zida zolimbitsa thupi m'chiuno
  • Kupotoza kugwedezeka kwa chiuno toning
  • Kulimbitsa thupi m'chiuno