Atakhala Alternate Crunch

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Atakhala Alternate Crunch

The Seated Alternate Crunch ndi masewera olimbitsa thupi omwe amawongolera m'mimba omwe amathandizira kulimbikitsa ndi kumveketsa minofu yapakati, kukonza bata ndi kaimidwe. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angasankhe kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa angathandize kupititsa patsogolo masewera, kuchepetsa kupweteka kwa msana, komanso kupititsa patsogolo mgwirizano ndi mgwirizano.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Alternate Crunch

• Gwirani pakati panu ndikukweza bondo lanu lakumanja pachifuwa chanu kwinaku mukutembenuza thupi lanu lakumanja kumanja, kuti chigongono chanu chakumanzere chibwere ku bondo lanu lakumanja.
• Bwererani kumalo oyambira ndikubwereza kusuntha kumbali inayo, kukweza bondo lanu lakumanzere ku chifuwa chanu ndikutembenuza thupi lanu lakumanzere kumanzere.
• Onetsetsani kuti msana wanu ukhale wowongoka komanso pachimake pakuchita masewera olimbitsa thupi.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Atakhala Alternate Crunch

• Mayendedwe Olamuliridwa: Kwezerani bondo limodzi pachifuwa chanu kwinaku mukupotoza torso yanu kuti mubweretse chigongono chanu choyang'ana pa bondo lokwezeka. Onetsetsani kuti mukuchita kusunthaku molamulidwa, popanda kugwedezeka kapena kuthamanga. Kusuntha kofulumira kapena kosalamulirika kungayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Gwirani Ntchito Yanu: Cholinga cha masewerawa ndi minofu ya m'mimba mwanu. Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse. Pewani kukoka pakhosi panu kapena kugwiritsa ntchito manja anu kuti mufulumire, chifukwa izi zingayambitse kupsinjika ndi kuvulala.
• Kupuma: Kumbukirani kupuma nthawi yonse yolimbitsa thupi. Exhale pamene mukukweza bondo lanu ndikuzungulira torso yanu, ndikupuma

Atakhala Alternate Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Alternate Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Alternate Crunch. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Ngati ndinu watsopano kuchita masewera olimbitsa thupi, mungafune kuyamba ndi masewera olimbitsa thupi osavuta ndikugwira ntchito mpaka Seated Alternate Crunch. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Alternate Crunch?

• The Seated Russian Twist ndi kusiyana kwina komwe mumakhala pansi ndi mawondo anu akuwerama, kukoka abs ku msana wanu, ndikupotoza torso kumbali iliyonse, pogwiritsa ntchito mpira wamankhwala kapena dumbbell kuti muwonjezere kukana.
• The Seated Leg Lift Crunch imaphatikizapo kukhala m'mphepete mwa mpando, kukweza mwendo umodzi panthawi ndikutsamira pang'ono, ndikugwedeza abs yanu pamene mukubweretsa bondo lanu pachifuwa chanu.
• The Seated Oblique Crunch ndikusintha komwe mumayang'ana minofu ya oblique popotoza torso ndikubweretsa chigongono chanu ku bondo lina mutakhala.
• The Seated Stability Ball Crunch ndi kusiyana kwina komwe mumakhala pa mpira wokhazikika ndi mapazi anu pansi, ndikutsamira ndikugwedeza, pogwiritsa ntchito

Izinto zokufunda ezishisa ezivumelekile Atakhala Alternate Crunch?

• Zopotoza za ku Russia ndizochita zolimbitsa thupi zina zabwino kwambiri chifukwa, monga Seated Alternate Crunches, zimayang'ana m'mimba yonse, komanso zimagwira minofu ya m'mbuyo ndi m'chiuno, zomwe zimapangitsa kuti pakhale masewera olimbitsa thupi.
• Mapulani ndiwowonjezera opindulitsa pazochitika zilizonse zolimbitsa thupi m'mimba, kuphatikizapo zomwe zimakhala ndi Seated Alternate Crunches, chifukwa sizimangolimbitsa pachimake komanso zimathandizira kukhazikika ndi kaimidwe, zomwe ndizofunikira pakuchita Seated Alternate Crunches molondola.