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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 a m'mimba omwe amalimbana ndi obliques ndi rectus abdominis, kupititsa patsogolo mphamvu ndi kukhazikika kwapakati. Ndizoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi chifukwa cha zovuta zake zosiyanasiyana kutengera kusintha kwaukadaulo. Anthu angafune kuphatikizira zokhotakhota muzochita zawo zolimbitsa thupi kuti asinthe kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndikupeza matani, osemedwa apakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupotoza Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu, mofatsa ndikuthandizira mutu wanu ndi zala zanu popanda kukoka.
  • Pamene mukutulutsa mpweya, kwezani thupi lanu lakumtunda kuchokera pansi ndikupotoza chigongono chanu chakumanja ku bondo lanu lakumanzere ndikuyika mwendo wanu wakumanja pansi.
  • Tsitsani thupi lanu lakumtunda pansi pa inhale, kubwerera kumalo oyambira.
  • Bwerezani mayendedwe, nthawi ino mukupotoza chigongono chanu chakumanzere molunjika bondo lanu lakumanja, kusinthasintha mbali pakubwereza kulikonse.

Izinto zokwenza Kupotoza Crunch

  • Mayendedwe Oyendetsedwa: Mfundo ina yofunika ndikuwonetsetsa kuti mukuchita masewera olimbitsa thupi. Pewani kuthamangira mothamanga. M'malo mwake, yang'anani pamtundu wa rep aliyense. Mukapita pang'onopang'ono, ndipamenenso abs yanu iyenera kugwira ntchito.
  • Kupotoza Moyenera: Pamene mukupotoza, onetsetsani kuti mukuzungulira kuchokera pachimake, osati m'chiuno mwanu. Kupotoza kuyenera kuyambitsidwa ndi obliques, osati mofulumira kapena kusuntha chiuno kapena mapewa. Ichi ndi cholakwika chofala chomwe chingachepetse mphamvu ya masewera olimbitsa thupi komanso zomwe zingabweretse kuvulala.
  • Kupuma: Kumbukirani kupuma

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. Zochita izi zimafuna mphamvu ya m'mimba ndikuwongolera. Ndikofunikiranso kugwiritsa ntchito fomu yoyenera kuti musavulale. Ngati ndinu oyamba, mungafune kuyamba ndi chiwerengero chochepa cha ma reps ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupotoza Crunch?

  • Kumapotoza Kuyimirira: M'malo mochita masewera olimbitsa thupi pansi, Baibuloli limachitidwa kuimirira ndipo limaphatikizapo kupotoza torso ndi kubweretsa bondo losiyana ndi chigongono.
  • Kupotokola kwa Chirasha: Kusinthaku kumaphatikizapo kukhala pansi ndi miyendo yanu yopindika, kutsamira pang'ono, ndi kupotoza torso kuchokera mbali ndi mbali kapena popanda kulemera.
  • Seated Oblique Crunch: Kusiyanaku kumachitika pa benchi kapena mpira wokhazikika, pomwe mumakhala ndikupotoza torso yanu, ndikubweretsa chigongono chanu kumbali ina.
  • Reverse Crunch Twist: Kusinthaku kumaphatikizapo kugona chafufumimba ndikukweza m'chiuno mwako pansi ndikumapotoza nthawi imodzi kuti mugwirizane ndi obliques.

Izinto zokufunda ezishisa ezivumelekile Kupotoza Crunch?

  • Zopotoka za ku Russia: Zopotoza zaku Russia ndizothandizira kwambiri Kupotoza Crunches popeza zimaphatikizanso kusuntha, komwe kumayang'ana pachimake ndi zopinga, kukonza mphamvu zam'mimba komanso kukhazikika.
  • Mapulani: Ngakhale kuti sizimaphatikizapo kupotoza, Mapulani amathandizira Kupotoza Crunches poyang'ana pachimake chonse, kuphatikizapo obliques, ndi kupititsa patsogolo kukhazikika ndi kupirira kwa minofuyi, yomwe imakhala yopindulitsa pochita Kupotoza Crunches bwino.

Amaxabiso angamahlekwane kanye Kupotoza Crunch

  • Bodyweight kupindika crunch
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa crunch
  • Kulimbitsa thupi m'chiuno
  • Zolimbitsa thupi kunyumba kwa m'chiuno
  • Kupotoza crunch kwa abs
  • Zochita za toning m'chiuno
  • Palibe zolimbitsa thupi m'chiuno zida
  • Zochita zokhotakhota za crunch bodyweight
  • Kupotoka kwa m'mimba.