Thumbnail for the video of exercise: Weighted Side Crunch

Weighted Side Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiWurumuhaye
Imimiselo eqhaphoObliques, Rectus Abdominis
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Weighted Side Crunch

The Weighted Side Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya oblique, yomwe imathandizira kuti ikhale yolimba, yodziwika bwino. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, popeza kulemera kumatha kusinthidwa malinga ndi mphamvu ndi kupirira kwamunthu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kukhazikika kwa thupi lonse, kusintha kaimidwe, ndi kuthandizira pazochitika za tsiku ndi tsiku kapena masewera omwe amafunikira kusuntha mbali ndi mbali.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Side Crunch

  • Tsatirani torso yanu kumanja, kugwada m'chiuno ndikuyika dzanja lanu lamanzere m'chiuno mwanu ndi msana wanu molunjika.
  • Finyani minofu yanu ya oblique pamene mukupindika mbali, kupita momwe mungathere.
  • Pang'onopang'ono bwererani pamalo oyambira, ndikuwongolera mayendedwe anu kuti musagwedezeke kapena kugwedezeka.
  • Bwerezani masitepe omwewo kumbali yakumanzere posinthira dumbbell kudzanja lanu lamanzere.

Izinto zokwenza Weighted Side Crunch

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Kuchita chidwi chanu ndikofunikira pochita izi. Anthu ambiri amakonda kugwiritsa ntchito mphamvu zawo m'malo mwa pachimake. Kuti muchite izi, onetsetsani kuti mukukoka batani la mimba yanu mumsana wanu ndikusunga minofu yanu yolimba panthawi yonseyi.
  • **Kuyenda Koyendetsedwa**: Kulakwitsa kwina kofala ndikuthamangira muzolimbitsa thupi. Onetsetsani kuti mukuchita masewerawa pang'onopang'ono komanso mowongolera. Izi sizidzangothandiza kupeŵa kuvulala komanso zimapangitsa kuti ntchitoyo ikhale yogwira mtima pochita minofu kwa nthawi yaitali.
  • **Njira Yopumira**: Kumbukirani kupuma moyenera. Exhale pamene mukugwedeza ndi kupuma pamene mukubwerera kumalo oyambira. Izi zidzakuthandizani kuonetsetsa minofu yanu

Weighted Side Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Side Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Side Crunch. Komabe, ayenera kuyamba ndi zolemera zopepuka kuti asavulale ndikuwonjezera pang'onopang'ono kulemera kwawo pamene mphamvu zawo ndi chipiriro zikukula. Ndikofunikiranso kuti oyamba kumene aphunzire mawonekedwe ndi njira zolondola kuti athe kupititsa patsogolo masewero olimbitsa thupi ndikupewa kuvulala. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Side Crunch?

  • Kukhala Wolemera Mmbali Crunch: Mwakusiyana uku, mumakhala pa benchi ndi cholemetsa m'manja mwanu, ndikutsamira kumbali kuti muchepetse kulemera kwake pansi, ndikukwezanso kuti mutsirize.
  • Mpira Wokhazikika Wolemera Mbali Yakuphwanyidwa: Mtunduwu umaphatikizapo kugona cham'mbali pa mpira wokhazikika wokhala ndi cholemetsa m'manja mwanu, kenaka mukukwera ndi pansi.
  • Cable Weighted Side Crunch: Kusiyanaku kumaphatikizapo kugwiritsa ntchito makina a chingwe, pomwe mumagwiritsa ntchito chingwe ndikuchita mbali yotsutsana ndi kukana.
  • Bosu Ball Weighted Side Crunch: Mu mtundu uwu, mumagona cham'mbali pa mpira wa Bosu, mutanyamula cholemetsa m'manja mwanu, kenako ndikugwedezani kumtunda kwanu kupita m'chiuno.

Izinto zokufunda ezishisa ezivumelekile Weighted Side Crunch?

  • Mapulani ndi ntchito ina yowonjezera pamene ikuyang'ana pachimake chonse, kuphatikizapo obliques, ndikuthandizira kukonza bata ndi kupirira, zomwe zingathe kupititsa patsogolo ntchito ndi ubwino wa Weighted Side Crunches.
  • Bicycle Crunches amathanso kuthandizira Weighted Side Crunches pamene akuphatikizapo kupotoza komwe kumakhudza ma obliques ndi rectus abdominis, kupereka kulimbitsa thupi kwakukulu kwa mimba.

Amaxabiso angamahlekwane kanye Weighted Side Crunch

  • Zolimbitsa thupi za Weighted Side Crunch
  • Kuchita masewera olimbitsa thupi m'chiuno ndi zolemera
  • Mbali crunch kwa chiuno mawonekedwe
  • Zochita zolemetsa m'chiuno
  • Ma crunches am'mbali a obliques
  • Maphunziro a kulemera kwa kuchepetsa chiuno
  • Weighted Side Crunch njira
  • Momwe Mungachitire Weighted Side Crunch
  • Kulimbitsa chiuno ndi crunch yolemetsa mbali
  • Zochita zolemetsa za chiuno chochepa