Cross Isi Twsting Crunch

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Obliques, Rectus Abdominis
• Ibiharuro ribiri: Gluteus Maximus, Quadriceps

Ijambo ryo kuri Cross Isi Twsting Crunch

The Cross Body Twisting Crunch bụ mmega ahụ dị irè nke na-elekwasị anya na obliques na akwara afọ, na-eme ka isi ike na nkwụsi ike zuru ezu. Ọ dabara maka ndị na-anụ ọkụ n'obi na ahụike na ọkwa niile, site na ndị mbido ruo n'ọkwa. Ime mmega ahụ a nwere ike inye aka melite ọnọdụ, belata ihe mgbu azụ, ma tinye aka n'otu akụkụ nke akọwapụtara nke ọma.

Kubahiriza: Ijambo kwa Ikirari Cross Isi Twsting Crunch

• Tinye aka gị n'azụ isi gị, na mkpịsị aka gị jikọtara ọnụ, iji kwado olu gị.
• Jikọọ mọzụlụ afọ gị ma welie ahụ gị elu n'ala, na-atụgharị ọkpụkpụ gị ka ị na-ebute ikpere aka nri gị n'ikpere aka ekpe gị.
• Mee ka ahụ gị laghachi azụ na mmalite, na-ejigide njikwa ma ghara ikwe ka isi gị metụ ala.
• Tinyegharịa mmegharị ahụ n'akụkụ nke ọzọ, na-ebute ikpere aka ekpe gị n'ikpere aka nri gị, iji mechaa otu ugboro ugboro.

Komeza kuganiriza Cross Isi Twsting Crunch

• Mmegharị a na-achịkwa: Ka ị na-eme crunch, gbagharịa ọkpụkpụ gị wee weta ikpere aka nri gị n'ikpere aka ekpe gị, wee tụgharịa ọzọ. Gbaa mbọ hụ na mmegharị a dị nwayọ ma na-achịkwa; ịgba ọsọ site na mmega ahụ nwere ike imebi ụdị gị ma belata irè ya.
• Tinye isi ihe gị: Isi ihe na-eme ka ọkpụkpụ ahụ na-atụgharị crunch bụ itinye aka na isi gị nke ọma. Lekwasị anya na ịdọrọ bọtịnụ afọ gị n'akụkụ ọkpụkpụ azụ gị ka ị na-ebuli elu ahụ gị n'ala. Nke a ga-enyere gị aka inweta ihe kacha mma na mmega ahụ ma lekwasị anya na uru ahụ dị mma.
• Zenarị ịrapara olu gị: Otu mmejọ a na-emekarị nke a ga-ezere bụ iji aka gị na-ebuli olu gị gaa n'ihu. Nke a nwere ike ibute n'olu na mmerụ ahụ. Kama, aka gị dị

Cross Isi Twsting Crunch Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Cross Isi Twsting Crunch?

Ee, ndị mbido nwere ike ịme mmega ahụ Cross Body Twisting Crunch. Otú ọ dị, ọ dị mkpa ịmalite site na ọnụ ọgụgụ dị nta nke ikwugharị ma lekwasị anya n'idebe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Mmega ahụ dị ntakịrị ihe ịma aka karịa crunch ọkọlọtọ n'ihi na ọ gụnyere ọtụtụ akwara, mana site na omume, ndị mbido nwere ike mara ya. Ọ na-adị mma mgbe niile ka gị na onye ọkachamara na-ahụ maka ahụ ike ma ọ bụ onye na-enye ọzụzụ na-akpakọrịta mgbe ị na-amalite mmega ahụ ọhụrụ iji hụ na a na-eme ha nke ọma.

Ibintu byinshi bijyanye no kwa Cross Isi Twsting Crunch?

• The Standing Cross Body Crunch gụnyere iguzo ọtọ, wee weta ikpere gị na ikpere gị ọnụ n'akụkụ ahụ gị, na-etinye ọnụ gị ka ị na-akụri.
• The Seated Cross Body Crunch chọrọ ka ị nọdụ n'oche ma ọ bụ bench, gafee otu nkwonkwo ụkwụ n'akụkụ ikpere nke ọzọ, wee weta ikpere gị na ikpere dị elu, na-etinye isi gị ka ị na-atụgharị.
• The Stability Ball Cross Body Crunch gụnyere iji bọọlụ kwụsie ike iji gbakwunye ihe ịma aka ọzọ, ebe ị na-edina azụ na bọọlụ, wee weta ikpere gị na ikpere gị ọnụ n'akụkụ ahụ gị.
• The Plank Cross Body Crunch bụ mgbanwe dị elu karịa, ebe ị na-amalite n'ọnọdụ plank wee weta ikpere gị na ikpere aka nke ọzọ, na-etinye isi gị ka ị na-atụgharị.

Ibintu byiza bikanagorwa Cross Isi Twsting Crunch?

• Crunches igwe kwụ otu ebe: Ihe omume ndị a na-agụnye mmegharị ahụ dị ka Cross Body Twisting Crunch, na-etinye ma abdominis rectus na obliques, nke na-enyere aka melite isi ike na nkwụsi ike.
• Plank with Twist: Ihe omume a na-emeju Cross Body Twisting Crunch site n'inye njide kwụ ọtọ nke na-agbagha akwara isi, ebe ntụgharị ahụ na-agbakwunye otu akụkụ nke ntụgharị iji rụọ ọrụ obliques, dị ka ntụgharị ntụgharị na Cross Body Twisting Crunch.