Crunch ndi Leg Lift

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Crunch ndi Leg Lift

The Crunch with Leg Lift ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, makamaka abs yapansi, kulimbikitsa mphamvu, kukhazikika, komanso kaimidwe bwino. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu amatha kusankha kuchita masewerawa chifukwa sikuti amangothandiza kulimbitsa minofu ya m'mimba komanso imathandizira kuti thupi lizigwirana bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch ndi Leg Lift

• Kwezani miyendo yanu pansi, kubweretsa mawondo anu molunjika m'chiuno mwanu, ndipo mawondo anu agwada pamtunda wa digirii 90.
• Ikani manja anu kumbuyo kwa mutu wanu, ndikutsegula zigono zanu.
• Kwezani thupi lanu lakumtunda kuchoka pansi, ndikuchita crunch, kwinaku mukukweza m'chiuno pansi.
• Tsitsani thupi lanu lakumtunda ndi m'chiuno kubwerera kumalo oyambira ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Crunch ndi Leg Lift

• Mayendedwe Oyendetsedwa: Chitani mayendedwe aliwonse pang'onopang'ono komanso mowongolera. Pewani kulakwitsa kugwiritsa ntchito mphamvu kukweza thupi lanu ndi miyendo. M'malo mwake, phatikizani minofu yanu yam'mimba kuti mukweze. Izi zidzatsimikizira kuti mukugwira ntchito minofu yoyenera osati kuyika khosi kapena kumbuyo kwanu.
• Kupuma: Ndikofunikira kupuma moyenera pochita masewerawa. Pumani mpweya pamene mukutsitsa thupi ndi miyendo yanu, ndikutulutsa

Crunch ndi Leg Lift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch ndi Leg Lift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Crunch ndi Leg Lift. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana kwambiri kusunga mawonekedwe oyenera kuti musavulale. Zingakhale zovuta poyamba chifukwa zimagwira minofu ya m'mimba ndi yapansi, koma ndikuchita nthawi zonse, mphamvu ndi kupirira zidzasintha. Ngati zikuwoneka zovuta kwambiri, pali zosintha zosavuta komanso zolimbitsa thupi zomwe zingagwiritsidwe ntchito kuti zikule. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch ndi Leg Lift?

• Bicycle Crunch with Leg Lift: Uku ndi kuphatikizika kwa kachitidwe kanjinga ka njinga ndi kukweza miyendo, komwe mumasinthasintha pakati pa kukweza miyendo yanu ndikuphwanya njinga.
• Kukhazikika Kwa Mpira Wokhazikika Ndi Leg Lift: Pakusintha uku, mudzafunika mpira wokhazikika. Mumachita crunch pa mpira, ndiyeno mukweze miyendo yanu mukusunga bwino.
• Weighted Crunch with Leg Lift: Izi zimaphatikizapo kunyamula cholemera pachifuwa chanu pamene mukugwedeza, ndikukweza miyendo yanu ndikusunga kulemera kwake.
• Plank to Crunch with Leg Lift: Yambani pamalo a thabwa, kenaka bweretsani bondo limodzi pachifuwa chanu kuti mupume, kwezani mwendo womwewo, kenako bwererani ku thabwa ndikubwereza ndi mwendo wina.

Izinto zokufunda ezishisa ezivumelekile Crunch ndi Leg Lift?

• Bicycle Crunches ndi ntchito ina yowonjezera chifukwa imayang'ananso minofu yapakati, makamaka ma obliques, ndikuwonjezera chinthu chozungulira chomwe chimapangitsa kuti masewerawa aziyenda komanso kulimbitsa thupi.
• Russian Twists imatha kuthandizira Crunch ndi Leg Lift poyang'ana dera lonse lamimba, kuphatikiza abs ndi obliques otsika, kupititsa patsogolo mphamvu zam'katikati ndi bwino.