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

Zolimbitsa thupi za Crunch with Medicine Ball ndi masewera olimbitsa thupi omwe amalimbitsa matupi am'mimba powonjezera kukana, kulimbitsa bwino ndikulimbitsa minofu yapakati. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, popeza kulemera kwa mpira wamankhwala kumatha kusinthidwa molingana ndi mphamvu ya munthu komanso msinkhu wake. Zochita zolimbitsa thupizi ndizofunikira kwa iwo omwe akufuna kulimbitsa m'mimba mwawo, kulimbitsa thupi lawo lonse, ndikuwonjezera machitidwe awo olimbitsa thupi osiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch ndi Medicine Ball

• Gwirani mpira wamankhwala ndi manja onse awiri ndikuwuyika pachifuwa chanu.
• Pang'onopang'ono kwezani thupi lanu lakumtunda, pogwiritsa ntchito minofu ya m'mimba, ndikusunga mpira wamankhwala pachifuwa chanu, mpaka mapewa anu atachoka pansi.
• Gwirani malowa kwa masekondi pang'ono, kenaka muchepetse thupi lanu lakumtunda pang'onopang'ono kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuwongolera komanso mawonekedwe oyenera ponseponse.

Izinto zokwenza Crunch ndi Medicine Ball

• Mayendedwe Oyendetsedwa: Kulakwitsa kwina kofala ndikuchita crunches mwachangu kwambiri. M'malo mwake, chitani masewerawa pang'onopang'ono, molamulidwa. Pamene mukugwedezeka, sungani maganizo anu pa abs, exhale ndi kukweza thupi lanu lakumtunda pamene mukusunga msana wanu pansi. Kenako dzichepetseni pang'onopang'ono mmbuyo pamene mukupuma. Izi zidzakuthandizani kugwirizanitsa bwino minofu yanu ya m'mimba.
• Kugwiritsa Ntchito Moyenera Mpira Wamankhwala: Mpira wamankhwala uyenera kukhala wokhazikika komanso wokhazikika pamwamba pa chifuwa chanu nthawi yonse yochita masewera olimbitsa thupi. Pewani kugwedeza mpira kapena kugwiritsa ntchito manja anu kukweza thupi lanu, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Khosi

Crunch ndi Medicine Ball Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch ndi Medicine Ball?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Crunch ndi Medicine Ball. Komabe, ayenera kuyamba ndi mpira wamankhwala wopepuka mpaka atapanga mphamvu ndi mawonekedwe awo. Ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe ndondomeko ina iliyonse yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch ndi Medicine Ball?

• Mankhwala Mpira V-Up: Muzochita izi, mumagwira mpira wamankhwala ndi manja onse awiri ndikuchita V-up, kubweretsa mpirawo kumapazi anu pamwamba pa kayendetsedwe kake.
• Medicine Ball Slam: Kuchita masewera olimbitsa thupi athunthu kumaphatikizapo kukweza mpira wamankhwala pamwamba pamutu panu ndikuugwetsa pansi mwamphamvu, ndikupangitsa kuti abs anu azichita.
• Medicine Ball Toe Touch: Kugona kumbuyo kwanu, mumakweza miyendo yanu ndi manja anu kuti mukumane ndi malo okhudza chala, mutagwira mpira wamankhwala m'manja mwanu.
• Mpira Wamankhwala Wokhala Pamabondo Tuck: Mwakusiyana uku, mumakhala pansi ndi mpira wamankhwala m'manja mwanu, kutsamira pang'ono, ndikubweretsa mawondo anu pachifuwa chanu, pogwiritsa ntchito abs yanu kuti muwongolere kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Crunch ndi Medicine Ball?

• Medicine Ball Slams: Zochita izi ndizothandiza kwambiri chifukwa sizimangolimbitsa pachimake komanso zimathandizira mphamvu komanso kulumikizana, zomwe zimatha kupititsa patsogolo kuphulika komwe kumafunikira kugundana ndi mpira wamankhwala.
• Mapulani: Mapulani ndi othandiza kwambiri kwa Crunch ndi Medicine Ball pamene amathandizira kulimbikitsa pachimake chonse, kupititsa patsogolo kukhazikika ndi kukhazikika, komanso kupititsa patsogolo kamvekedwe ka minofu ya m'mimba, yomwe imatha kupititsa patsogolo mphamvu ndi mawonekedwe a crunches.