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Side Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Side Crunch

The Side Crunch ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi minofu ya oblique, yomwe imathandizira kulimbitsa mphamvu zapakati ndikuwongolera kukhazikika kwa thupi lonse. Ndioyenera kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa kuti agwirizane ndi magulu osiyanasiyana olimbitsa thupi. Anthu angafune kuchita izi kuti amveke bwino m'chiuno mwawo, kuwongolera kaimidwe, ndikuthandizira kuchita bwino pazochita zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Crunch

  • Ikani dzanja lanu lakumanzere kumbuyo kwa mutu wanu, ndi chigongono chanu cholozera padenga.
  • Kwezani pang'onopang'ono torso yanu pogwiritsa ntchito minofu ya m'chiuno mwanu ndikusunga mikono ndi khosi momasuka, ndicholinga chobweretsa chigongono chakumanzere chakumanzere.
  • Gwirani malowa kwa masekondi angapo, mukumva kugundana kwa minofu yanu ya oblique.
  • Pang'onopang'ono tsitsani torso yanu kubwerera kumalo oyambira, kenaka bwerezani ndondomekoyi ya chiwerengero chomwe mukufuna kubwereza musanatembenukire kumbali ina.

Izinto zokwenza Side Crunch

  • ** Phatikizani Core **: Kuwombera kwam'mbali ndi njira yabwino kwambiri yolondolera ma obliques anu, koma kokha ngati mukuchita bwino pachimake. Onetsetsani kuti mukulimbitsa minofu yanu ya m'mimba nthawi yonse yochita masewera olimbitsa thupi, osati kungodalira kuyenda komweko kuti mugwire ntchitoyo.
  • **Kuyenda Koyendetsedwa**: Kulakwitsa kwina kofala ndikuthamangira muzolimbitsa thupi. Sizokhudza kuchuluka kwa ma reps omwe mungachite, koma mtundu wa rep iliyonse. Onetsetsani kuti mukuchita crunch iliyonse pang'onopang'ono komanso mowongolera, poyang'ana kugwedezeka ndi kumasulidwa kwa minofu yanu.
  • **Njira Yopumira**: Kumbukirani kupuma moyenera. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukugwedezeka

Side Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Side Crunch. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kubwereza komanso mwamphamvu kuti musavulale. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti muzitha kulunjika minofu ya oblique ndikupewa kupsinjika kwa khosi kapena kumbuyo. Ngati mukumva kupweteka kapena kupweteka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Crunch?

  • Kuyimirira M'mbali Crunches: M'malo mogona pansi, kusiyana uku kumachitika kuyimirira, kubweretsa bondo lanu ndi chigongono pamodzi mbali imodzi.
  • Oblique V Crunches: Mu kusiyana kumeneku, mumagona pambali panu ndi thupi lanu mu mawonekedwe a V ndikukweza miyendo yanu ndi thupi lanu panthawi yomweyo.
  • Kupotoza kwa Russia : Kusiyanaku kumaphatikizapo kukhala pansi ndi mawondo anu, kukoka abs ku msana wanu, ndi kupotoza torso yanu kuchokera mbali ndi mbali.
  • Spiderman Plank Crunch: Kusiyanaku kumaphatikizapo kukhala pamalo achikhalidwe, kenaka mubweretse bondo lanu kumbali imodzi.

Izinto zokufunda ezishisa ezivumelekile Side Crunch?

  • Zopotoza za ku Russia ndizochita zina zomwe zimagwirizana ndi Side Crunches, chifukwa zimayang'ananso minofu ya oblique, koma imaphatikizapo kuyendayenda komwe kumathandiza kupititsa patsogolo kukhazikika kwapakati ndi mphamvu zozungulira.
  • Mapulani amathandiza kwambiri ku Side Crunches chifukwa pamene Side Crunches imayang'ana minofu ya oblique, Mapulani amagwirizanitsa pachimake chonse, kulimbitsa minofu ya msana ndi m'mimba, kuwongolera bwino ndi kaimidwe.

Amaxabiso angamahlekwane kanye Side Crunch

  • Zochita za Side Crunch
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolunjika m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa thupi m'chiuno
  • Mbali crunch pofuna kuchepetsa chiuno
  • Zochita zochepetsera m'chiuno
  • Side crunch Workout
  • Kuphwanya kulemera kwa thupi
  • M'chiuno toning ndi mbali crunches