Elbow to Knee Side Plank Crunch

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Ukuxhumana kwe Elbow to Knee Side Plank Crunch

The Elbow to Knee Side Plank Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques, komanso amakhudza pachimake, kupititsa patsogolo mphamvu zam'mimba komanso kukhazikika. Zochita izi ndi zoyenera kwa anthu omwe ali ndi mphamvu zolimbitsa thupi zapakati kapena zapamwamba omwe akufuna kulimbikitsa masewera olimbitsa thupi. Mwa kuphatikiza kachitidwe kameneka m'chizoloŵezi chawo, anthu amatha kuwongolera bwino, kugwirizanitsa, ndi mphamvu za thupi, zomwe ndizofunikira pamasewera osiyanasiyana ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Elbow to Knee Side Plank Crunch

• Onetsetsani kuti dzanja lanu lapamwamba layikidwa kumbuyo kwa mutu wanu ndi chigongono chanu cholozera padenga.
• Pang'onopang'ono komanso mosamala, bweretsani bondo lanu lakumtunda ndi chigongono pamodzi ndikugwedeza.
• Imani pang'ono pamene bondo lanu ndi chigongono zikukumana, kenako pang'onopang'ono bwererani kumalo oyambira.
• Bwerezani kusunthaku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mbali inayo ndikubwereza kuti muphunzitse mphamvu zolimbitsa thupi.

Izinto zokwenza Elbow to Knee Side Plank Crunch

• **Kuyenda Koyendetsedwa:** Pamene mukugwedeza, bweretsani chigongono chanu chapamwamba ndi bondo pamodzi molamulidwa. Pewani kuthamanga mofulumira chifukwa izi zikhoza kuvulaza komanso kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Gwiritsitsani Minofu Yapakati:** Kumbukirani kuti mtima wanu ukhale wotanganidwa nthawi yonse yolimbitsa thupi. Izi sizimangothandiza kusungabe bwino komanso zimakulitsa ubwino wa crunch.
• **Pewani Kugwedera Mchiuno:** Cholakwika chofala ndikusiya m'chiuno mwako kugwedezeka panthawi yolimbitsa thupi. Kuti mupewe izi, gwirani mwamphamvu m'chiuno mwanu pogwiritsa ntchito minofu yapakati ndi ya glute. Izi zithandizanso kugwirizanitsa minofu yolondola ndikuwonjezera mphamvu yolimbitsa thupi.
• **Bre

Elbow to Knee Side Plank Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Elbow to Knee Side Plank Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow to Knee Side Plank Crunch. Komabe, ndi kusuntha kwapamwamba komwe kumafuna kuchuluka kwamphamvu kwapakati, kulinganiza, ndi kugwirizana. Ndibwino kuti oyamba kumene ayambe ndi masewera olimbitsa thupi osavuta monga thabwa loyambira ndi thabwa lakumbali, ndipo pang'onopang'ono ayambe kuyenda movutikira kwambiri monga Chigongono kupita ku Knee Side Plank Crunch. Nawa njira zochitira izi: 1. Yambani m'mbali mwa thabwa lamanzere pachigongono chanu chakumanzere. Chigongono chanu chiyenera kukhala pansi pa phewa lanu. Mutu, chiuno, ndi mapazi anu ziyenera kukhala molunjika. 2. Kwezani dzanja lanu lamanja molunjika pamwamba pa denga. 3. Pang'onopang'ono bweretsani chigongono chanu chakumanja ndi bondo lakumanja kutsogolo kwa thupi lanu, ndikugwedeza m'chiuno mwanu. Yesani kukhudza chigongono chanu mpaka bondo lanu. 4. Pang'onopang'ono tambasulani dzanja lanu lamanja ndi mwendo wakumanja kubwerera kumalo oyambira. 5. Bwerezani nambala yomwe mukufuna ya reps, kenaka sinthani mbali ina

Yintoni imibalabala enzima yale nhliziyo emangalisayo Elbow to Knee Side Plank Crunch?

• Dongosolo Lambali Lokhala ndi Kupotokola: Kuchokera kumbali ya thabwa, potozani thupi lanu lakumtunda ndikubweretsa chigongono chanu chakumunsi chakumunsi, ndikugwirira ntchito bwino ma obliques.
• Mbali ya Plank yokhala ndi Arm Reach: M'bukuli, mukusunga thabwa lakumbali, mumatambasula mkono wanu wam'mwamba ndikufika pansi ndi kumbuyo kwa thupi lanu, ndikutsutsa mphamvu yanu ndi mphamvu zanu.
• M'mbali mwa Plank Hip Dips: Kusiyanaku kumaphatikizapo kuviika m'chiuno mwako pansi ndikuchikweza m'mwamba, ndikuwonjezera ntchito yowonjezera pamimba mwanu.
• Pulanji yam'mbali yokhala ndi Knee Tuck: Kuchokera kumbali ya thabwa, pindani bondo lanu lakumtunda ndikulibweretsa pachifuwa chanu, kenaka mutulutseni, mugwiritse ntchito ma abs ndi chiuno.

Izinto zokufunda ezishisa ezivumelekile Elbow to Knee Side Plank Crunch?

• Bicycle Crunch ndi chothandizira china chabwino chomwe chimaphatikizapo kupotoza kofanana komwe kumapangitsa ma obliques ndi abs, kupititsa patsogolo ubwino wa Elbow to Knee Side Plank Crunch popereka zosiyanasiyana ndi zovuta kulimbitsa thupi kwanu.
• Kuchita masewera olimbitsa thupi a Mountain Climber kumaphatikizapo Elbow to Knee Side Plank Crunch poyang'ana magulu a minofu omwewo - abs ndi obliques - komanso amaphatikizapo chigawo cha cardio, chomwe chingathandize kulimbitsa thupi lonse ndi kuwotcha mafuta.