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Mapazi Okhotakhota Pansi Pa Bench

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Ukuxhumana kwe Mapazi Okhotakhota Pansi Pa Bench

Floor Twisting Crunch Feet on Bench ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba yanu, makamaka ma obliques, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kuwongolera kuzungulira kwa torso ndikuwongolera thupi lonse. Zochita izi ndizofunikira pakujambula bwino kwapakati, kulimbikitsa kaimidwe kabwinoko, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapazi Okhotakhota Pansi Pa Bench

  • Ikani manja anu pang'onopang'ono kumbuyo kwa mutu wanu kapena kuwawoloka pachifuwa chanu, ndikutsegula zigono zanu.
  • Gwirani minofu yanu yapakati ndikukweza thupi lanu lakumtunda kuchoka pansi ndikupotoza torso yanu kumanja, ndicholinga chobweretsa chigongono chakumanzere ku bondo lanu lakumanja.
  • Tsitsani thupi lanu kubwerera kumalo oyambirira, kuonetsetsa kuti kayendetsedwe koyendetsedwa.
  • Bwerezani mayendedwe omwewo koma nthawi ino, pindani torso kumanzere, ndicholinga chobweretsa chigongono chakumanja ku bondo lanu lakumanzere. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Mapazi Okhotakhota Pansi Pa Bench

  • **Mayendedwe Olamuliridwa**: Pewani mayendedwe othamanga, ogwedezeka. Chinsinsi chothandizira kwambiri pa Floor Twisting Crunch ndikuchichita pang'onopang'ono komanso mowongolera. Pamene mukugwedezeka, pindani torso yanu kuti chigoba chanu chisunthire ku bondo lina. Tsitsani pansi ndikuwongolera, ndiyeno bwerezani mbali inayo.
  • **Gwiritsitsani Ntchito Yanu**: Kuti mupindule kwambiri ndi masewerawa, ndikofunikira kuti muphatikize minofu yanu yayikulu. Ingoganizirani kukokera mimba yanu kumtunda kwa msana wanu, izi zidzatsegula minofu yoyenera ndikukupatsani zotsatira zabwino kwambiri.
  • **Pewani Kulimbitsa Khosi Lanu**: Kulakwitsa kofala

Mapazi Okhotakhota Pansi Pa Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapazi Okhotakhota Pansi Pa Bench?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Floor Twisting Crunch pa Bench. Komabe, ndikofunikira kuzindikira kuti kuchita izi kumafunikira mphamvu yayikulu komanso kulumikizana. Oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale. Zitha kukhala zothandiza kwa oyamba kumene kuyamba ndi masewera olimbitsa thupi osavuta komanso pang'onopang'ono kupita kumayendedwe ovuta kwambiri monga Floor Twisting Crunch Feet on Bench. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapazi Okhotakhota Pansi Pa Bench?

  • Bicycle Crunch ndi kusiyana kwina komwe mumagona pansi, ikani manja anu kumbuyo kwa mutu wanu, kenaka mubweretse mawondo anu pachifuwa chanu ndikukweza mapewa anu pansi.
  • The Standing Oblique Crunch ndi kusiyana komwe mumayima ndi mapazi anu motalikirana m'chiuno, ikani manja anu kumbuyo kwa mutu wanu, ndiyeno kwezani bondo lanu lakumanja ndikutsitsa chigongono chanu chakumanja kwa wina ndi mnzake.
  • The Reverse Crunch ndikusintha komwe mumagona pansi manja anu m'mbali mwanu, kwezani mapazi anu pansi, ndiyeno gwiritsani ntchito pachimake chanu kukokera mawondo anu pachifuwa chanu.
  • The Plank with Twist ndi kusinthika kwina komwe kumayambira pa thabwa lachikhalidwe, kenaka potozerani thupi lanu mbali imodzi ndiyeno inayo, ndikuchita zolimbitsa thupi zanu.

Izinto zokufunda ezishisa ezivumelekile Mapazi Okhotakhota Pansi Pa Bench?

  • Bicycle Crunches ndi masewera ena ogwira mtima omwe amathandizira Floor Twisting Crunch Feet pa Bench. Zimaphatikizanso kupotoza komweko komwe kumatsata ma obliques ndikuthandizira kukulitsa mphamvu zapakati ndi kukhazikika.
  • Kupotoza kwa Russia ndi masewera olimbitsa thupi omwe amakwaniritsa Mapazi a Floor Twisting Crunch pa Bench chifukwa amayang'ana pa kayendetsedwe ka torso, potero kumawonjezera mphamvu ndi kusinthasintha kwa ma obliques, omwe amakhudzidwa kwambiri ndi kupotoza.

Amaxabiso angamahlekwane kanye Mapazi Okhotakhota Pansi Pa Bench

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa crunch
  • Zochita zapansi za m'chiuno
  • Kupotoza crunch ndi mapazi pa benchi
  • Bodyweight m'chiuno maphunziro
  • Kusiyanasiyana kwapang'onopang'ono
  • Zochita za benchi za m'chiuno
  • Zochita zokhotakhota za crunch bodyweight
  • Zolimbitsa thupi zolunjika m'chiuno
  • Thupi lopindika pansi.