Side Crunch
Umakhi woMsebenzi
Asa zokubonisa:
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Ukuxhumana kwe Side Crunch
The Side Crunch ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya oblique, yomwe imathandizira kukonza bwino, kaimidwe, ndi masewera olimbitsa thupi. Ndizoyenera kwa aliyense amene akufuna kukulitsa mphamvu zawo, kuphatikiza othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kukhala ndi matani apakati. Kuphatikizira Side Crunches muzochita zanu kungayambitse kukhazikika bwino, kuchepetsa chiopsezo cha ululu wammbuyo, ndi malo odziwika bwino a m'mimba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Crunch
- Ikani dzanja lanu lamanja pansi kuti likuthandizeni ndipo dzanja lanu lamanzere kumbuyo kwa mutu wanu ndi chigongono chanu cholozera padenga.
- Kwezerani pang'onopang'ono thupi lanu lakumtunda ndi mwendo wakumanzere nthawi imodzi, ndi cholinga chokhudza chigongono chakumanzere ku bondo lanu lakumanzere.
- Gwirani malowo kwa kamphindi, kenaka muchepetse thupi lanu lakumtunda pang'onopang'ono ndi mwendo kubwerera kumalo oyambira.
- Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani kumanzere kwanu ndikuchitanso chimodzimodzi.
Izinto zokwenza Side Crunch
- ** Pewani Kupsinjika kwa Pakhosi: ** Kulakwitsa kofala ndikokokera khosi lanu kutsogolo panthawi yopukutira. Izi zingayambitse kupsinjika ndi kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yayikulu kuti mukweze thupi lanu. Dzanja lanu liyenera kukhala likuchirikiza mutu wanu, osati kukoka.
- **Kuyenda Koyendetsedwa:** Pewani kuchita masewera olimbitsa thupi mothamanga. Sikuti ndi angati omwe mungathe kuchita, koma momwe mungathere. Kuyenda pang'onopang'ono, koyendetsedwa bwino kudzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
- **Kupuma:** Kumbukirani kupuma kudzera mu mpweya
Side Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Side Crunch?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Side Crunch. Ndizochita zolimbitsa thupi kwambiri kulunjika minofu ya oblique yomwe ili kumbali ya m'mimba mwanu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kubwereza kokwanira ndikuwonjezera pang'onopang'ono mphamvu ikakula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Crunch?
- Bicycle Side Crunch ndi mtundu wamphamvu kwambiri momwe mumayendetsa njinga mutagona chagada ndikubweretsa chigongono chanu ku bondo lina.
- Swiss Ball Side Crunch imaphatikizapo kugwiritsa ntchito mpira wolimbitsa thupi kuti muwonjezere chinthu chosakhazikika, chomwe chingathandize kugwirizanitsa minofu yambiri.
- The Oblique V-up ndi njira yovuta kwambiri yomwe mumagona pambali panu, sungani miyendo yanu mowongoka, ichotseni pansi, ndikuyesera kukhudza zala zanu ndi manja anu.
- Plank Side Crunch ndi kusiyana komwe kumaphatikizapo kukhala kumbali ya thabwa ndikubweretsa bondo lapamwamba ndi chigongono pamodzi.
Izinto zokufunda ezishisa ezivumelekile Side Crunch?
- Zopotoza za ku Russia zimaphatikizanso ndi Side Crunches komanso zonse zimayang'ana pa obliques, kupititsa patsogolo mphamvu ndi kusinthasintha kwapakati, zomwe zimapindulitsa pa kayendetsedwe ka thupi lonse ndi kukhazikika.
- Zochita za Plank ndizowonjezeranso kwambiri ku Side Crunch chifukwa pamene Side Crunch ikuyang'ana pa obliques, Plank imathandiza kulimbikitsa pachimake chonse, kuphatikizapo abdominis yodutsa ndi m'munsi, kupereka ntchito yolimbitsa thupi.
Amaxabiso angamahlekwane kanye Side Crunch
- Side Crunch Workout
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Zochita za toning m'chiuno
- Side Crunch kwa abs
- Bodyweight Side Crunch
- Kulimbitsa thupi kunyumba m'chiuno
- Zochita zopanda zida m'chiuno
- M'mbali m'mimba crunches
- Zochita zochepetsera m'chiuno
- Side Crunch Fitness routine