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Kupotoza Crunch

Umakhi woMsebenzi

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

The Twisting Crunch ndi masewera olimbitsa thupi a m'mimba omwe amayang'ana ma obliques, komanso kumtunda ndi kumunsi kwa abs, kupititsa patsogolo mphamvu zapakati ndikuwongolera kukhazikika kwa thupi lonse. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuchita Kupotoza Crunch chifukwa sikuti kumangothandizira kujambula pakati, komanso kumathandizira kaimidwe, kumachepetsa ululu wammbuyo, komanso kumathandizira kuyenda bwino ndikuyenda bwino m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupotoza Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu, koma samalani kuti musakoke pakhosi panu.
  • Pang'onopang'ono kwezani thupi lanu lakumtunda kuchoka pansi pogwiritsa ntchito minofu ya m'mimba, osati minofu ya khosi lanu.
  • Pamene mukukweza, pindani torso yanu kuti chigongono chanu chakumanja chiyendetse bondo lanu lakumanzere.
  • Dzichepetseni mmbuyo pamalo oyambira ndikubwerezanso kuyenda, nthawi ino mukupotoza kuti chigongono chanu chakumanzere chiyende molunjika bondo lanu lakumanja.

Izinto zokwenza Kupotoza Crunch

  • **Gwiritsani Ntchito Mimba Yanu, Osati Khosi Lanu **: Cholakwika chimodzi chomwe oyambitsa amayamba kuchita ndikukokera khosi lawo kutsogolo ndi manja awo akamatukumuka. Izi zingayambitse kupsinjika kwa khosi. M'malo mwake, ikani zala zanu mopepuka kumbuyo kwa makutu anu kapena pambali pa mutu wanu ndipo ganizirani kugwiritsa ntchito minofu ya m'mimba kuti mukweze thupi lanu lakumtunda.
  • **Mayendedwe Oyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Kupotoza kuyenera kuchitidwa pang'onopang'ono, molamulidwa. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu yokhotakhota ndikukweza thupi, zomwe zingayambitse kuvulala komanso kulimbitsa thupi kocheperako.
  • **Kupumira Koyenera**: Pumani mpweya pamene mukugwedezeka ndikugwedezeka, ndipo pumirani pamene mukubwereranso.

Kupotoza Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupotoza Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twisting Crunch. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewerawo. Yambani ndi chiwerengero chochepa chobwerezabwereza ndipo pang'onopang'ono muwonjezere pamene mphamvu zanu ndi chipiriro chanu zikukula. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa. Zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti awonetsetse kuti mukuzichita moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupotoza Crunch?

  • Standing Twist Crunch: M'malo mogona pansi, mumachita izi mutayimirira, kupotoza torso yanu kuti mubweretse chigongono chanu ndi bondo.
  • Reverse Crunch Twist: Kusinthaku kumaphatikizapo kukweza m'chiuno mwako pansi ndikupotoza thupi lanu lakumunsi kumbali imodzi, kulunjika kumunsi kwa abs ndi obliques.
  • Russian Twist: Mutakhala pansi, tsamirani kumbuyo pang'ono ndikupotoza torso yanu kuchokera mbali ndi mbali, mwakufuna kunyamula cholemetsa chowonjezera kukana.
  • Atakhala pansi Oblique Twist: Kukhala pansi, pindani mawondo anu ndikutsamira pang'ono, kenaka mutembenuzire torso yanu kuchokera mbali ndi mbali, kukhudza pansi mbali iliyonse ndi manja anu.

Izinto zokufunda ezishisa ezivumelekile Kupotoza Crunch?

  • Zopindika za ku Russia: Zochita izi zimakwaniritsa Kupotoza Kugwedeza chifukwa kumaphatikizanso kusuntha komwe kumagwira ntchito zokhotakhota, kupititsa patsogolo mphamvu zozungulira komanso kukhazikika, zomwe zimatha kupititsa patsogolo ntchito zamasewera ndi zochitika za tsiku ndi tsiku.
  • Mapulani: Ngakhale kuti sizimaphatikizapo kupotoza, matabwa ndi othandizira kwambiri ku Twisting Crunches pamene amagwira ntchito pachimake chonse, kupititsa patsogolo kukhazikika ndi mphamvu zonse, zomwe zingathandize mayendedwe apamwamba kwambiri ndikuthandizira kupewa kuvulala.

Amaxabiso angamahlekwane kanye Kupotoza Crunch

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa crunch
  • Zochita zolunjika m'chiuno
  • Bodyweight kupindika crunch
  • Chizoloŵezi cholimbitsa thupi m'chiuno
  • Zochita zochepetsera m'chiuno
  • Kupotoza kugwedeza kwa kuchepetsa m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Zochita zokhotakhota za crunch bodyweight
  • Zochita kupanga m'chiuno