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Mapazi Opotoka Pansi Pansi Pa Bench

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiWurumuhaye
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Ukuxhumana kwe Mapazi Opotoka Pansi Pansi Pa Bench

The Weighted Floor Twisting Crunch Feet pa Bench ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, kuphatikizapo obliques, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Kulimbitsa thupi kumeneku ndi koyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika ndi kusiyanasiyana kolemera. Anthu angakonde masewerawa chifukwa amathandizira kukonza kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa matani, amphamvu pakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapazi Opotoka Pansi Pansi Pa Bench

  • Gwirani mbale yolemetsa kapena dumbbell pachifuwa chanu ndi manja onse awiri kuti muwonjezere kukana.
  • Phatikizani pachimake chanu ndikukweza thupi lanu lakumtunda pang'onopang'ono, ndikupotoza torso yanu kumanja pamene mukugwedezeka.
  • Tsitsani thupi lanu kubwerera kumalo oyambira mumayendedwe oyendetsedwa.
  • Bwerezani kusuntha, nthawi ino kupotoza torso kumanzere pamene mukugwedeza, ndipo pitirizani kusinthasintha mbali ndi kubwerezabwereza kulikonse.

Izinto zokwenza Mapazi Opotoka Pansi Pansi Pa Bench

  • Mayendedwe Oyendetsedwa: Mukamachita crunch, musathamangire. Kuyenda pang'onopang'ono, koyendetsedwa ndikofunika kwambiri kuti mugwire bwino minofu ya m'mimba mwanu. Pamene mukukweza thupi lanu lakumtunda, potozani torso yanu kumanja ndikuyesa kukhudza chigongono chanu chakumanzere ku bondo lanu lakumanja. Bwererani kumalo oyambira ndikubwereza mbali inayo.
  • Gwirani Ntchito Yanu: Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse, osati pamene mukukweza thupi lanu. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuteteza msana wanu.
  • Pewani Kukanika: Pewani kukanika khosi lanu kapena kulikoka ndi manja anu. Manja anu ali pomwepo

Mapazi Opotoka Pansi Pansi Pa Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapazi Opotoka Pansi Pansi Pa Bench?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Floor Twisting Crunch pa Bench. Komabe, ndikofunikira kuti tiyambe ndi kulemera kopepuka ndikuyang'ana pa kukhalabe ndi mawonekedwe oyenera. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa kuti atsimikizire kuti akuchitika moyenera komanso mosatetezeka. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi mphamvu zawo zikukula.

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

  • Cable Twist Crunch ndikusintha kwina komwe mumagwiritsa ntchito makina opangira chingwe kuti muwonjezere kukana mukamapindika, kulunjika ma obliques anu ndi abs.
  • The Medicine Ball Russian Twist ndi mitundu yosiyanasiyana pomwe mumagwira mpira wamankhwala ndikupotoza torso yanu uku ndi uku, ndikumangirira pachimake ndi zopinga.
  • Plate Twist Crunch ndi kusiyanasiyana kochokera pansi pomwe mumagwira mbale yolemetsa ndikuchita zokhotakhota, ndikupereka mbali yosiyana yokana.
  • Kettlebell Windmill ndi kusiyana koyimirira komwe kumaphatikizapo kugwira kettlebell m'dzanja limodzi ndikupotoza torso yanu, kugwira ntchito zanu, abs, ndi kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Mapazi Opotoka Pansi Pansi Pa Bench?

  • "Njinga Zanjinga" zimathandizira Mapazi a Weighted Floor Twisting Crunch Feet pa Bench popeza amaphatikizanso kusuntha, kulunjika pa obliques ndikuwongolera mphamvu zonse ndi kusinthasintha kwapakati.
  • "Russian Twists" ndi masewera enanso owonjezera, chifukwa amaphatikizapo kupotoza komweko, komwe kumathandiza kupititsa patsogolo mphamvu zozungulira komanso kupititsa patsogolo kupirira kwa minofu, zomwe zimapangitsa kuti zikhale zosavuta kupanga Mapazi a Weighted Floor Twisting Crunch Feet pa Bench.

Amaxabiso angamahlekwane kanye Mapazi Opotoka Pansi Pansi Pa Bench

  • Zolemetsa zopukutira m'chiuno
  • Pansi kupotokola crunch ndi zolemera
  • Kuchita masewera olimbitsa thupi kwa benchi kwa m'chiuno
  • Kulimbitsa m'chiuno molemera
  • Kupindika kwapansi kwa chiuno cha toning
  • Kuchita masewera olimbitsa thupi m'chiuno ndi zolemera
  • Bench crunches kuchepetsa m'chiuno
  • Zolimbitsa thupi zokhotakhota pansi
  • Kudumpha molunjika m'chiuno ndi zolemera
  • Kugwedeza kwa benchi yolemetsa kwa mawonekedwe a m'chiuno