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Oblique Crunch

Umakhi woMsebenzi

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

The Oblique Crunch ndi masewera olimbitsa thupi omwe amachitidwa m'mimba omwe amalimbitsa ndi kulimbitsa minofu ya oblique, zomwe zimathandiza kuti pakatikati pakhale mphamvu komanso kusintha kwabwino. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zonse ndi kukhazikika. Anthu angafune kuphatikiza ma oblique crunches muzochita zawo zolimbitsa thupi chifukwa cha phindu lake pakuwonjezera kutanthauzira kwa minofu, kukhazikika bwino, komanso kuthekera kothandizira kuchepetsa chiuno.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Oblique Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu, koma kumbukirani kuti musakokere pakhosi pamene mukuyenda.
  • Kwezani phewa lanu lakumanja ndi chigongono ndikuyesera kufikira bondo lanu lakumanzere, kwinaku mukukweza bondo kuti mukumane ndi chigongono pakati.
  • Tsekani mmbuyo mpaka pamalo oyambira ndikubwereza kusuntha kumbali ina, kukweza phewa lanu lakumanzere ndi chigongono ku bondo lanu lakumanja.
  • Pitirizani kusinthana mbali kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mumagwiritsa ntchito minofu yanu yapakatikati ndi ya oblique panthawi yonse yolimbitsa thupi.

Izinto zokwenza Oblique Crunch

  • Mayendedwe Oyendetsedwa: Chinsinsi chochitira bwino kugwedezeka kwa oblique ndiko kugwiritsa ntchito kayendetsedwe koyendetsedwa, mwadala. Pewani kuchita masewera olimbitsa thupi mothamanga, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pang'onopang'ono kukweza thupi lanu lakumtunda kuchoka pansi, kupotoza torso yanu pamene mukufika pamwamba pa kayendetsedwe kake. Kenako, tsitsani pang'onopang'ono mmbuyo. Kuyenda pang'onopang'ono, koyendetsedwa bwino kumeneku kudzakuthandizani kugwirizanitsa minofu yanu ya oblique bwino.
  • Pewani Kupsinjika kwa Pakhosi: Kulakwitsa kofala ndikokokera khosi lanu kutsogolo pamene mukugwedezeka. Izi zitha kubweretsa zovuta komanso kusapeza bwino. M'malo mwake, yang'anani pakusunga khosi lanu m'malo osalowerera ndale,

Oblique Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Oblique Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Oblique Crunch. Ndi njira yabwino yolunjika minofu ya oblique, yomwe ili mbali ya minofu yapakati. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zitha kukhala zothandiza kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, muyenera kusiya ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Oblique Crunch?

  • Kupotoza kwa Russian: Baibuloli limaphatikizapo kukhala pansi ndi mawondo anu, kukoka abs ku msana wanu, ndi kupotoza torso kuchokera mbali ndi mbali.
  • Side Plank Oblique Crunch: Izi zimaphatikizapo kulowa pampando wam'mbali, ndikukweza bondo lanu lakumtunda ndi chigongono kwa wina ndi mzake.
  • Njinga Zanjinga: Kusiyanaku kumaphatikizapo kugona chagada, kuika manja kumbuyo kwa mutu wanu, ndiyeno kusuntha mawondo anu kutsogolo kwa chifuwa chanu pamene mukusintha chigongono chilichonse ku bondo lina.
  • Cross-Body Mountain Climbers: Izi zimaphatikizapo kulowa pamalo okwera, kenaka kukoka bondo molunjika kumbali ina, mbali zina.

Izinto zokufunda ezishisa ezivumelekile Oblique Crunch?

  • Ma Crunches a Bicycle amaphatikizana ndi Oblique Crunches chifukwa amakhalanso ndi ma obliques, koma amawonjezera chinthu chogwirizanitsa ndi cardio, kuwonjezera mphamvu zonse zapakati ndi kupirira.
  • Mapulani, makamaka matabwa am'mbali, ndi owonjezera kwambiri kwa Oblique Crunches pamene amagwira ntchito minofu ya oblique isometrically, kutanthauza kuti kutalika kwa minofu sikusintha panthawi yochita masewera olimbitsa thupi, zomwe zimathandiza kuti pakhale kukhazikika kwapakati ndi kukhazikika.

Amaxabiso angamahlekwane kanye Oblique Crunch

  • Bodyweight oblique crunches
  • Kulimbitsa thupi m'chiuno
  • Side abs exercise
  • Zochita zolimbitsa thupi za Oblique
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Oblique crunch yolimbitsa thupi
  • Kulimbitsa thupi kunyumba kwa obliques
  • Zochita za toning m'chiuno
  • Bodyweight m'chiuno maphunziro
  • M'mbali m'mimba crunches