Crunch ndi Medicine Ball

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Goma Rembe
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques

Ukuxhumana kwe Crunch ndi Medicine Ball

The Crunch with Medicine Ball ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbikitsa minofu yapakati, kuphatikiza ma abs ndi obliques, komanso kuwongolera bwino komanso kulumikizana. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akuyang'ana kuti awonjezere mphamvu zawo zazikulu ndi kukhazikika. Kuphatikizira mpira wamankhwala m'chizoloŵezi chachikhalidwe kumawonjezera zovuta komanso kusiyanasiyana pamasewera anu, ndikupangitsa kuti ikhale yogwira mtima komanso yosangalatsa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch ndi Medicine Ball

• Gwirani mpira wamankhwala ndi manja onse awiri ndikuusunga pachifuwa chanu.
• Pang'onopang'ono kwezani thupi lanu lakumtunda, pogwiritsa ntchito minofu ya m'mimba, kupita ku mawondo anu ndikusunga mpira wamankhwala pachifuwa chanu.
• Gwirani izi kwakanthawi, ndikuwonetsetsa kuti abs yanu isakhale ndi mgwirizano.
• Tsitsani thupi lanu kubwerera kumalo oyambira, kwinaku mukuwongolera komanso osalola kuti thupi lanu lingobwerera pansi.

Izinto zokwenza Crunch ndi Medicine Ball

• ** Gwirizanitsani Ntchito Yanu **: Mukamachita crunch, onetsetsani kuti mukugwira minofu ya m'mimba, osati khosi lanu kapena mbali zina za thupi lanu. Pewani kulakwitsa kofala kokokera khosi lanu kutsogolo komwe kungayambitse. M'malo mwake, yang'anani pakukweza thupi lanu lakumtunda pogwiritsa ntchito minofu yanu yayikulu.
• **Pitirizani Kulamulira **: Pamene mukutsitsa thupi lanu kubwerera kumalo oyambira, yesetsani pang'onopang'ono komanso mwadongosolo. Pewani chizoloŵezi chogwetsa thupi lanu mwamsanga, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• ** Yang'anani M'mwamba **: Kulakwitsa kofala ndiko kuyang'ana pansi kapena mawondo pamene mukugwedeza. M'malo mwake, yang'anani m'mwamba kapena a

Crunch ndi Medicine Ball Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch ndi Medicine Ball?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Crunch ndi Medicine Ball, koma ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe kuti musavulale. Ndibwinonso kuti mukhale ndi munthu wodziwa zolimbitsa thupi kapena wotsogolerani poyamba kuti atsimikizire kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi, ndikumvetsera thupi lanu. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch ndi Medicine Ball?

• Mpira wa Mankhwala V-Up: Pazochita izi, gonani chagada, mutagwira mpira wamankhwala ndi manja onse awiri. Panthawi imodzimodziyo kwezani miyendo yanu ndi thupi lanu lakumtunda kuchoka pansi, kufika ku mpira kumapazi anu, kenaka muchepetse pang'onopang'ono pansi.
• Medicine Ball Toe Touch: Yambani ndikugona chagada ndi miyendo yanu molunjika mlengalenga. Gwirani mpira wamankhwala pamwamba pa chifuwa chanu, kenaka gwedezani ndikuyesa kugwira zala zanu ndi mpirawo.
• Medicine Ball Bicycle Crunch: Mwakusiyana uku, mumachita masewera olimbitsa thupi panjinga koma mugwiritseni mpira wamankhwala pakati pa manja anu, omwe amatambasulidwa kumbuyo kwa mutu wanu. Pamene mukubweretsa bondo limodzi molunjika pachifuwa chanu, mumabweretsanso mpira wamankhwala ku bondolo.
• Mpira Wamankhwala Wokhala M'mabondo Tuck: Khalani

Izinto zokufunda ezishisa ezivumelekile Crunch ndi Medicine Ball?

• Medicine Ball Slam: Zochitazi zimagwiritsa ntchito zida zomwezo - mpira wamankhwala, ndipo zimakwaniritsa kugwedezeka pogwira ntchito pamwamba pa thupi ndi pachimake, kuwongolera mphamvu ndi kulumikizana komwe kungapangitse magwiridwe antchito a crunch ndi mpira wamankhwala.
• Plank Hold: Kugwira kwapulanga ndi masewera olimbitsa thupi omwe amathandizira kusintha kwa crunch ndi mpira wamankhwala mwa kulimbikitsa pachimake, kupititsa patsogolo bata, ndi kupititsa patsogolo kupirira, zomwe zingathandize kukhalabe ndi mawonekedwe oyenera panthawi ya crunch ndi mpira wamankhwala.