Cross Body Kupotoza 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 Kupotoza Crunch

Cross Body Twisting Crunch ndi masewera olimbitsa thupi omwe amalimbana ndi ma obliques ndi minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati komanso kukhazikika. Ndizoyenera kwa okonda masewera olimbitsa thupi pamilingo yonse, kuyambira oyamba kumene mpaka apamwamba. Kuchita masewera olimbitsa thupi kungathandize kuwongolera kaimidwe, kuchepetsa ululu wammbuyo, ndikuthandizira kutanthauzira bwino, toned midsection.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cross Body Kupotoza Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, ndi zala zanu zogwirizanitsa, kuti muthandizire khosi lanu.
• Gwirani minofu yanu yam'mimba ndikukweza thupi lanu lakumtunda kuchoka pansi, kupotoza torso yanu pamene mukubweretsa chigongono chakumanja ku bondo lanu lakumanzere.
• Tsitsani thupi lanu kubwerera kumalo oyambira, kusunga ulamuliro komanso kusalola kuti mutu wanu ugwire pansi.
• Bwerezani kusuntha kumbali ina, kubweretsa chigongono chanu chakumanzere ku bondo lanu lakumanja, kuti mumalize kubwereza kamodzi.

Izinto zokwenza Cross Body Kupotoza Crunch

• Kuyenda Koyendetsedwa: Pamene mukugwedeza, potozani torso yanu ndikubweretsa chigongono chanu chakumanja ku bondo lanu lakumanzere, kenaka musinthane. Onetsetsani kuti kayendetsedwe kameneka kakuchedwa komanso koyendetsedwa; Kuthamangira masewera olimbitsa thupi kumatha kusokoneza mawonekedwe anu ndikuchepetsa mphamvu yake.
• Gwirani Ntchito Yanu: Chinsinsi cha kupotoza kwa thupi ndikuphatikiza pachimake chanu. Yang'anani pa kukoka batani la mimba yanu kupita ku msana wanu pamene mukukweza thupi lanu lakumtunda kuchoka pansi. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi ndikuwongolera minofu yoyenera.
• Pewani Kulimbitsa Khosi Lanu: Cholakwika chimodzi chomwe muyenera kupewa ndikukokera khosi lanu kutsogolo ndi manja anu. Izi zingayambitse kupsinjika kwa khosi ndi kuvulala. M'malo mwake, manja anu ali

Cross Body Kupotoza Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cross Body Kupotoza Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cross Body Twisting Crunch. Komabe, ndikofunikira kuti tiyambe ndi kangapo kakang'ono kobwerezabwereza ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Zochita izi ndizovuta kwambiri kuposa momwe zimakhalira chifukwa zimaphatikizira magulu ambiri a minofu, koma pochita, oyamba kumene angathe kuzidziwa bwino. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba masewera olimbitsa thupi kuti muwonetsetse kuti akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cross Body Kupotoza Crunch?

• The Standing Cross Body Crunch imaphatikizapo kuyimirira mowongoka, kenako kubweretsa chigongono chanu ndi bondo loyang'ana pathupi lanu, ndikumangirira mphuno yanu pamene mukugwedezeka.
• The Seated Cross Body Crunch imafuna kuti mukhale pampando kapena benchi, kuwoloka bondo limodzi pa bondo lina, kenaka mubweretse chigongono chanu pabondo lokwezeka, ndikumangirira pachimake chanu.
• The Stability Ball Cross Body Crunch imaphatikizapo kugwiritsa ntchito mpira wokhazikika kuti muwonjezere vuto linalake, pamene mumagona ndi nsana wanu pa mpira, kenaka mubweretse chigongono chanu ndi bondo losiyana ndi thupi lanu.
• Plank Cross Body Crunch ndikusintha kopitilira muyeso, komwe mumayambira pa thabwa ndikubweretsa bondo ku chigongono chosiyana, ndikumangirira pachimake chanu.

Izinto zokufunda ezishisa ezivumelekile Cross Body Kupotoza Crunch?

• Njinga za Bicycle Crunches: Zochita izi zimaphatikizansopo kusuntha kwa thupi lofanana ndi Cross Body Twisting Crunch, kugwiritsira ntchito rectus abdominis ndi obliques, zomwe zimathandiza kupititsa patsogolo mphamvu zapakati ndi kukhazikika.
• Plank ndi Kupotoza: Zochitazi zimagwirizana ndi Cross Body Twisting Crunch popereka chogwirizira chomwe chimatsutsana ndi minofu yapakati, pamene kupindika kumawonjezera chinthu chozungulira kuti chigwire ntchito zokhotakhota, zofanana ndi zokhotakhota za Cross Body Twisting Crunch.