Cross Body Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Obliques, Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Quadriceps

Ukuxhumana kwe Cross Body Crunch

Cross Body Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati komanso kulimbikitsa kukhazikika bwino komanso kaimidwe. Ndi masewera olimbitsa thupi abwino kwa anthu pamagulu onse olimbitsa thupi omwe akufuna kuwonjezera kutanthauzira kwa minofu yapakati ndi kupirira. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kuti mukhale ndi toni, phata lamphamvu ndikuwongolera magwiridwe antchito amthupi, zomwe zimapindulitsa kwambiri othamanga ndi omwe akufuna kuchepetsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cross Body Crunch

• Kenako, pindani bondo lanu lakumanzere ndikulibweretsa pachifuwa chanu kwinaku mukukweza thupi lanu lakumtunda kuchoka pansi ndikumapotoza kuti chigongono chanu chakumanja chiyende molunjika ku bondo lanu lakumanzere.
• Gwirizanitsani minofu yanu ya m'mimba pamene mukufika pachimake cha kayendetsedwe kake, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani mayendedwe ndi bondo ndi chigongono chosiyana, nthawi ino mukweza bondo lanu lakumanja m'chifuwa chanu ndipo chigongono chanu chakumanzere chakumanja chakumanja.
• Pitirizani kusinthana mbali zina zomwe mukufuna kubwereza, kuonetsetsa kuti minofu yanu yam'mimba ikugwira ntchito nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Cross Body Crunch

• Gwirani Ntchito Yanu: Pamene mukukweza thupi lanu lakumtunda pansi, yang'anani pakuchita minofu ya m'mimba mwanu. Pewani kulakwitsa kofala kukoka khosi kapena mutu, zomwe zingayambitse kuvulala. M'malo mwake, abs anu ayenera kugwira ntchitoyo.
• Mayendedwe Olamuliridwa: Mukamadumphadumpha pamtanda, bweretsani chigongono chanu ku bondo linalo pang'onopang'ono komanso mowongolera. Pewani kulakwitsa kothamanga mofulumira chifukwa izi zingachepetse mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula mwendo wanu kumbuyo pambuyo pa kugunda kulikonse. Izi zimatsimikizira kuti abs yanu ikugwira ntchito pamayendedwe onse. Cholakwika chofala ndikusunga bondo kapena kusatambasula mokwanira mwendo, womwe

Cross Body Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cross Body Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cross Body Crunch. Ndi ntchito yabwino yogwiritsira ntchito mimba ndi obliques. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti musavulale. Zingakhalenso zothandiza kwa oyamba kumene kuyamba ndi kayendedwe kakang'ono kakang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikuyenda bwino. Mofanana ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena masewero olimbitsa thupi kuti muwonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cross Body Crunch?

• Swiss Ball Cross Body Crunch: Pakusintha uku, mugwiritsa ntchito mpira waku Swiss kuti muwonjezere chinthu chosakhazikika, ndikuwonjezera vuto la minofu yanu yayikulu.
• The Reverse Cross Body Crunch: Mtunduwu umaphatikizapo kugona chagada, kukweza m'chiuno mwanu pansi, ndikubweretsa chigongono chanu ku bondo lina.
• The Plank Cross Body Crunch: Kusiyanaku kumafuna kuti mukhale pamalo a thabwa, kenaka mubweretse bondo lanu kumbali ina, kuyang'ana pachimake chanu ndi ma obliques.
• Bicycle Cross Body Crunch: Mtundu uwu umaphatikizapo kuyenda kwa njinga ndi miyendo yanu mutagona chagada ndikubweretsa chigongono chanu ku bondo lina.

Izinto zokufunda ezishisa ezivumelekile Cross Body Crunch?

• Zopotoza za ku Russia zimaphatikizanso ndi Cross Body Crunches pamene zimagwiritsa ntchito pachimake chonse, kuyang'ana pa obliques, zomwe zimathandiza kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake komanso moyenera.
• Mapulani ndi ntchito ina yogwira ntchito yomwe imathandizira Cross Body Crunches pamene imathandizira kulimbikitsa pachimake chonse, kupititsa patsogolo kaimidwe ndi kukhazikika, komanso kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake kamene kamapereka maziko olimba.