Thumbnail for the video of exercise: Kupotoza Crunch

Kupotoza Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kupotoza Crunch

The Twisting Crunch ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbikitsa pakati, makamaka minofu ya oblique, kupititsa patsogolo kukhazikika ndi kukhazikika. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene omwe akufuna kupanga maziko olimba mpaka othamanga omwe akufuna kuwongolera machitidwe awo. Kuphatikizira izi muzochita zanu kungathandize kuti mukhale bwino, kuchepetsa kupweteka kwa msana, komanso kumveka bwino, kutanthauzira pakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupotoza Crunch

  • Ikani manja anu pang'onopang'ono kumbuyo kwa mutu wanu, ndikutsegula zigono zanu kumbali.
  • Pamene mukutulutsa mpweya, kwezani thupi lanu lakumtunda, pindani phewa lanu lakumanja ku bondo lanu lakumanzere ndikusunga mbali yakumanja ya thupi lanu pansi.
  • Tsitsani thupi lanu kubwerera kumalo oyambira pamene mukukoka mpweya.
  • Bwerezani mayendedwe, nthawi ino mukupotoza phewa lanu lakumanzere ku bondo lanu lakumanja, kuti mumalize kubwereza kamodzi.

Izinto zokwenza Kupotoza Crunch

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Pamene mukuchita zokhotakhota, ndikofunikira kugwirizanitsa minofu yanu yayikulu. Anthu ambiri amalakwitsa kukoka ndi khosi kapena mapewa awo, zomwe zimatha kusokoneza maderawa ndikuchotsa chidwi kuchokera ku abs. Nthawi zonse onetsetsani kuti abs yanu ikugwira ntchito.
  • **Kuyenda Koyendetsedwa**: Chitani crunch pang'onopang'ono komanso mowongoleredwa. Kuthamanga kudutsa kungapangitse mawonekedwe osayenera ndi kuchepetsa mphamvu zake. Pamene mukugwedezeka, pindani thupi lanu lakumtunda kuti chigongono chanu chisunthire ku bondo lina. Kenako, tsitsani pang'onopang'ono mmbuyo.
  • ** Kupumira **: Kupuma ndi gawo lofunikira pazochita zilizonse zolimbitsa thupi, ndipo kupotoza kopindika sikuli

Kupotoza Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupotoza Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twisting Crunch. Ndiko kusinthika pang'ono kwapang'onopang'ono koyambira, kulunjika minofu ya oblique kuphatikiza pamimba. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono mphamvu ndi chipiriro zikukula. Mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala, kotero oyamba angafunike kuyang'ana mawonekedwe awo ndi mphunzitsi kapena kugwiritsa ntchito galasi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupotoza Crunch?

  • Standing Crunch: M'malo mogona pansi, mumangokhalira kuyimirira, kupotoza thupi lanu lakumtunda kuti mubweretse chigongono chanu kumbali ina.
  • Kukhala pansi Kupotokola kwa Russia: Mutakhala pansi, tsatirani pang'ono ndikupotoza torso yanu kuchokera mbali kupita mbali, kugwirizanitsa minofu yanu yapakati.
  • Reverse Crunch Twist: Pamene mukugona kumbuyo kwanu, kwezani chiuno chanu pansi ndikuchipotoza kumbali imodzi, kenako chinacho, kusunga thupi lanu lakumtunda likhale lokhazikika.
  • Plank Twist: Kuchokera pamalo a thabwa, pindani torso yanu kuti mubweretse bondo lanu kumbali ina, ndikugwirizanitsa pakati panu mukuyenda.

Izinto zokufunda ezishisa ezivumelekile Kupotoza Crunch?

  • Zopindika za ku Russia: Zofanana ndi Zopotoza za ku Russia, Zopotoza za ku Russia zimaphatikizaponso kupotoza komwe kumalunjika pa obliques, kuthandiza kupititsa patsogolo mphamvu zozungulira komanso kumathandizira pakulimbitsa thupi kozungulira.
  • Plank: Ngakhale kuti sizingaphatikizepo kupotoza, Plank imathandizira Kupotoza Kugwedeza mwa kulimbikitsa pachimake chonse, kuphatikizapo minofu yomwe siyimayendetsedwa mwachindunji ndi crunch, motero imapereka masewera olimbitsa thupi m'mimba.

Amaxabiso angamahlekwane kanye Kupotoza Crunch

  • Bodyweight kupindika crunch
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kulimbitsa thupi m'chiuno kunyumba
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa crunch
  • Palibe-zida m'chiuno ntchito
  • Zochita zokhotakhota za crunch bodyweight
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kupotoza kugwedezeka kwa chiuno kutanthauzira
  • Bodyweight kupindika kufota pofuna kuchepetsa m'chiuno