Side Sit-up
Umakhi woMsebenzi
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Ukuxhumana kwe Side Sit-up
Side Sit-up ndi masewera olimbitsa thupi omwe amalimbitsa ma obliques, m'munsi kumbuyo, ndi m'chiuno, kupereka masewera olimbitsa thupi bwino kwambiri m'dera lonse lamimba. Ndiwoyenera kwa okonda masewera olimbitsa thupi pamagulu onse, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi msinkhu wa munthu aliyense. Anthu angafune kuchita izi kuti azitha kukhazikika, kukulitsa kaimidwe, ndikulimbikitsa kukhazikika bwino komanso mphamvu zathupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Sit-up
- Ikani dzanja lanu lamanja pansi kuti muyese bwino, ndipo ikani dzanja lanu lamanzere kumbuyo kwa mutu wanu.
- Pang'onopang'ono kwezani thupi lanu lakumtunda pogwiritsa ntchito minofu ya m'mimba mukusunga miyendo yanu pansi.
- Gwirani malowa kwa masekondi angapo, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira.
- Bwerezaninso izi kuti mubwereze kuchuluka komwe mukufuna, kenaka sinthani mbali kuti musinthe mbali yanu yakumanzere.
Izinto zokwenza Side Sit-up
- Mayendedwe Oyendetsedwa: Osathamangira kuyenda. Kwezani thupi lanu lakumtunda pogwiritsa ntchito obliques, osati khosi kapena mapewa anu. Kulakwitsa kofala ndikokokera mutu patsogolo, zomwe zimatha kusokoneza khosi. Onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa, kuyang'ana pa kugwedeza kwa minofu ndi kumasuka.
- Kuyanjanitsa Kolondola: Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi. Pewani kupotoza thupi lanu kapena kupinda m'chiuno. Mapewa anu ndi ziuno zanu ziyenera kukhala zogwirizana panthawi yonse yochita masewera olimbitsa thupi.
- Kupuma: Kumbukirani kupuma. Exhale pamene mukukweza thupi lanu ndi kupuma pamene mukulitsitsanso pansi. Kugwira mpweya wanu kungapangitse kuthamanga kwa magazi ndi kulepheretsa minofu yanu kukhala ndi mpweya.
Side Sit-up Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Side Sit-up?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Sit-up. Komabe, ndikofunika kuyamba ndi chiwerengero chochepa cha kubwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Komanso, ndikofunikira kusunga mawonekedwe oyenera kuti musavulale. Ngati ntchitoyo ikuwoneka yovuta kwambiri, kusintha kungapangidwe kuti kukhale kosavuta.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Sit-up?
- Kupotoza kwa Russian ndi mtundu wina, komwe mumakhala pansi ndi mawondo anu, kutsamira pang'ono, ndikupotoza torso kuchokera mbali ndi mbali.
- Bicycle Crunch ndikusintha komwe mumagona chagada, kwezani mapewa anu pansi, ndikusinthana kubweretsa chigongono chanu ndi bondo limodzi.
- The Standing Side Crunch ndi kusiyana koyimirira kwa Side Sit-up, komwe mumakweza bondo limodzi kumbali ndikubweretsa chigongono chanu.
- Cross-Body Mountain Climber ndi kusiyana kwina, komwe mumayambira pa thabwa ndikubweretsa bondo lanu kumbali ina, mbali zosinthasintha.
Izinto zokufunda ezishisa ezivumelekile Side Sit-up?
- Zopindika za ku Russia: Zopotoza za ku Russia ndizothandiza kwambiri pa Side Sit-ups chifukwa zimayang'ananso minofu ya oblique, kukulitsa mphamvu ndi kupirira kwa minofuyi, yomwe imatha kupititsa patsogolo magwiridwe antchito a Side Sit-ups.
- Njinga za Njinga: Kugunda kwa njinga kumatha kuthandizira Side Sit-ups pamene akugwira minofu ya m'mimba ndi kumtunda, ndikupereka kulimbitsa thupi kwakukulu komwe kumapangitsa kuti m'mimba mukhale ndi mphamvu komanso kukhazikika, kuchirikiza zoyesayesa zokhazikika za Side Sit-ups.
Amaxabiso angamahlekwane kanye Side Sit-up
- Zochita zolimbitsa thupi m'chiuno
- Side-up workout
- Zochita zolunjika m'chiuno
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Side-ups pofuna kuchepetsa chiuno
- Zochita zochepetsera m'chiuno
- Kulemera kwa thupi mbali sit-ups
- Kulimbitsa thupi m'chiuno sit-up
- M'chiuno toning mbali sit-ups
- Zochita zolimbitsa thupi m'chiuno pogwiritsa ntchito kulemera kwa thupi