Seated Side Crunch
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Ukuxhumana kwe Seated Side Crunch
The Seated Side Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya oblique, kuthandiza kulimbikitsa ndi kumveketsa pachimake chanu ndikuwongolera kukhazikika kwanu ndikukhazikika. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera mphamvu zam'mimba komanso zimathandizira kaimidwe kabwino komanso zimachepetsa chiopsezo cha ululu wammbuyo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Seated Side Crunch
- Ikani manja anu kumbuyo kwa mutu wanu ndi zigono zanu kumbali.
- Gwirizanitsani abs yanu ndikutsamira kumanja kwanu, kubweretsa chigongono chanu chakumanja chakumanja kwanu.
- Bwererani kumalo oyambira ndikubwereza mayendedwe kumanzere kwanu, kubweretsa chigongono chakumanzere chakumanzere chakumanzere.
- Pitirizani kusinthana mbali zina zomwe mukufuna kubwereza, kuonetsetsa kuti abs yanu ikugwira ntchito nthawi yonse yolimbitsa thupi.
Izinto zokwenza Seated Side Crunch
- Mayendedwe Olamuliridwa: Pamene mukuchita crunch yokhala pambali, onetsetsani kuti mayendedwe anu akuchedwa ndi kulamulidwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu, chifukwa izi zikhoza kusokoneza khosi lanu ndi kumbuyo. M'malo mwake, gwiritsani ntchito minofu yanu yapakati kuti muwongolere mayendedwe anu.
- Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kuti muyenera kukulitsa thupi lanu momwe mungathere panthawi yomwe mukutambasula ndikugwirizanitsa abs yanu momwe mungathere panthawi ya crunch. Pewani kulakwitsa kofala koyenda pang'ono, kosakwanira.
- Kupuma: Osagwira mpweya pamene mukuchita masewera olimbitsa thupi. Pumirani pamene mukugwedezeka ndi kupuma
Seated Side Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Seated Side Crunch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Side Crunch. Zochitazi ndizosavuta ndipo sizifuna zida zapadera, zomwe zimapangitsa kuti anthu azifika pamlingo uliwonse wolimbitsa thupi. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Nayi kalozera wosavuta momwe mungachitire: 1. Khalani pampando ndi mapazi anu pansi, motalikirana ndi chiuno. 2. Ikani manja anu kumbuyo kwa mutu wanu, zigongono zanu zitalike. 3. Gwirani pakati panu ndikutsamira mbali imodzi, kuyesa kubweretsa chigongono chanu molunjika m'chiuno mwanu. Onetsetsani kuti mukuwerama chammbali, osati kutsogolo. 4. Bwererani pakati ndikubwereza mbali inayo. Kumbukirani kuyamba pang'onopang'ono ndipo pang'onopang'ono muwonjezere kubwereza kwanu pamene mphamvu zanu ndi chipiriro chanu zikukula. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Seated Side Crunch?
- Kukhala pansi Kupotoza kwa Russia: M'malo mwa crunches, mukhoza kukhala pansi ndi mawondo anu, kukoka abs ku msana wanu, ndikupotoza torso kuchokera mbali ndi mbali.
- Kukweza Miyendo Yokhala Pampando: Mutakhala m'mphepete mwa mpando wanu, sungani msana wanu mowongoka ndikukweza pang'onopang'ono mwendo umodzi panthawi, ndikupangitsa minofu yanu yayikulu.
- Atakhala M'mphepete mwa mpando wanu, gwirani m'mbali mwa mpando ndikutsamira pang'ono, kenaka kokani mawondo anu pachifuwa chanu ndikumasula.
- Seated Oblique Crunches: Mu kusiyana kumeneku, mumakhala pamphepete mwa mpando wanu, ikani dzanja limodzi kumbuyo kwa mutu wanu, ndiyeno yesetsani kubweretsa chigongono ndi bondo lina kumbali imodzi.
Izinto zokufunda ezishisa ezivumelekile Seated Side Crunch?
- Njinga Zanjinga: Zofanana ndi Seated Side Crunch, Bicycle Crunches amagwira ntchito pamwamba ndi pansi, kuphatikizapo obliques, kupereka masewera olimbitsa thupi m'mimba ndi kupititsa patsogolo zotsatira za Seated Side Crunch.
- Plank: Pamene Seated Side Crunch ikuyang'ana pa obliques, Plank ndi masewera olimbitsa thupi chifukwa amalimbitsa pachimake chonse, kuphatikizapo minofu yam'mbuyo, potero kumapangitsa kuti pakhale kukhazikika kwapakati ndi kukhazikika.
Amaxabiso angamahlekwane kanye Seated Side Crunch
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Side crunch Workout
- Kulimbitsa thupi m'chiuno
- Bodyweight mbali crunch
- Zolimbitsa thupi zochepetsera kukula kwa chiuno
- Kukhala pansi kulimbitsa thupi m'chiuno
- Zochita zolimbitsa thupi za side abs
- Atakhala mbali crunch phunziro
- Zochita zolunjika m'chiuno
- Kulimbitsa thupi kunyumba pofuna kuchepetsa chiuno