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Tuck Crunch

Umakhi woMsebenzi

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

Ukuxhumana kwe Tuck Crunch

The Tuck Crunch ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, imapangitsa kuti thupi likhale bwino, komanso limapangitsa kuti thupi likhale logwirizana. Ndioyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apange maziko olimba, kusintha kaimidwe, ndikuthandizira mayendedwe ogwira ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tuck Crunch

  • Mukuyenda mosalala, pindani mawondo anu ndikuwabweretsa cha pachifuwa chanu kwinaku mukukweza thupi lanu lakumtunda kuchoka pansi.
  • Onetsetsani kuti zigongono zanu ndi zazikulu ndipo yesetsani kugwira mawondo anu ndi zigongono zanu, ndikugwedeza minofu ya m'mimba mukamatero.
  • Gwirani izi kwa mphindi imodzi, kuwonetsetsa kuti abs yanu yakhudzidwa kwathunthu.
  • Pang'onopang'ono tsitsani thupi lanu kumalo oyambira, kusunga abs yanu ngakhale mutatambasula miyendo yanu ndikuchepetsa thupi lanu lakumtunda. Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Tuck Crunch

  • Gwirani Ntchito Yanu: Pamene mukukweza thupi lanu lakumtunda pansi, kumbukirani kugwirizanitsa minofu yanu yaikulu. Anthu ambiri amalakwitsa kugwiritsa ntchito khosi kapena mapewa awo kukweza, zomwe zingayambitse kupsinjika kapena kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu kuti muyende.
  • Kuwongolera Knee: Mukabweretsa mawondo anu pachifuwa chanu, onetsetsani kuti akugwirizana ndi chiuno chanu. Kulakwitsa kofala ndikubweretsa mawondo kutali kwambiri pachifuwa, zomwe zingapangitse kupanikizika kosayenera pamunsi kumbuyo.
  • Mayendedwe Olamuliridwa: Kugunda kwa tuck sikungokhudza liwiro, koma kumayendetsedwa mwadala. Pewani chiyeso chothamangira kuchita masewera olimbitsa thupi. M'malo mwake, tengani nthawi yanu kuti muchite crunch iliyonse ndikuwongolera, zomwe zingagwire ntchito yanu

Tuck Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tuck Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Tuck Crunch. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana minofu ya m'mimba. Komabe, monga zolimbitsa thupi zina zilizonse, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kwa oyamba kumene kuti ayambe motsogoleredwa ndi mphunzitsi kapena kuwonera mavidiyo a malangizo kuti atsimikizire kuti akuchita bwino. Oyambanso ayenera kuyamba ndi kubwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula.

Izinto zokufunda ezishisa ezivumelekile Tuck Crunch?

    Amaxabiso angamahlekwane kanye Tuck Crunch

    • Zochita za Tuck Crunch
    • Zolimbitsa thupi zolimbitsa thupi m'chiuno
    • Zochita zolimbitsa thupi za Tuck Crunch
    • Zochita zolunjika m'chiuno
    • Tuck Crunch kwa toning m'chiuno
    • Zochita zolimbitsa thupi m'chiuno
    • Chizolowezi cha Tuck Crunch
    • Kulimbitsa m'chiuno ndi Tuck Crunch
    • Zolimbitsa thupi za Tuck Crunch
    • Bodyweight Tuck Crunch m'chiuno.