Elbow to Knee Side Plank Crunch

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Gluteus Medius, Obliques, Quadriceps, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Elbow to Knee Side Plank Crunch

The Elbow to Knee Side Plank Crunch ndi masewera olimbitsa thupi amphamvu omwe amalimbitsa pachimake, obliques, ndi minofu ya mapewa ndikuwongolera bwino komanso kukhazikika. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zoyambira ndikuwongolera thupi lonse. Anthu angafune kuphatikizira izi muzochita zawo monga momwe zimamvekera pakati, komanso zimalimbikitsa kaimidwe bwino komanso zimachepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Elbow to Knee Side Plank Crunch

• Kwezani mkono wanu wakumanzere molunjika ku denga, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita kumapazi anu.
• Pang'onopang'ono bweretsani chigongono chanu chakumanzere ndi bondo lanu lakumanzere pozipinda ndikugwedeza mbali yanu, ndikusunga thupi lanu lonse mokhazikika momwe mungathere.
• Gwirani izi kwa masekondi pang'ono, kenako pang'onopang'ono bwererani pomwe mudayambira.
• Bwerezani masitepe omwewo mbali inayo, kusinthira ku thabwa lakumanzere kumanzere kwanu.

Izinto zokwenza Elbow to Knee Side Plank Crunch

• Kuyenda Koyendetsedwa: Pamene mukugwedeza, bweretsani chigongono chapamwamba ndi bondo molunjika wina ndi mzake pogwiritsa ntchito kayendetsedwe koyendetsedwa, mwadala. Pewani kugwedezeka kapena kuthamangira kusuntha, chifukwa izi zingayambitse maonekedwe oipa ndi kuvulala.
• Gwirizanitsani ndi Core: Kumbukirani kusunga pachimake chanu muzochita zonse. Izi sizimangogwira ntchito minofu yanu ya m'mimba komanso zimathandiza kuti mukhale okhazikika komanso okhazikika. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena thupi kutsamira kutsogolo kapena kumbuyo, zomwe zingathe kupewedwa mwa kusunga pakati.
• Kupuma: Ndikofunikira kupuma moyenera panthawi yolimbitsa thupi. Pumani mpweya pamene mukuwonjezera thupi lanu mu thabwa lakumbali, ndikutulutsa mpweya ngati

Elbow to Knee Side Plank Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Elbow to Knee Side Plank Crunch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Elbow to Knee Side Plank Crunch, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndibwino kuti muyambe ndi masewera olimbitsa thupi kuti mumange mphamvu zapakati ndikupita patsogolo pang'onopang'ono kupita kumayendedwe ovuta kwambiri. Ngati woyambitsa akufuna kuyesa izi, ayenera kuyamba pang'onopang'ono, kukhalabe ndi mawonekedwe abwino, ndipo mwina asinthe mpaka atapeza mphamvu. Nthawi zonse ndikofunikira kumvetsera thupi lanu ndikupewa kukankhira mwamphamvu kuti mupewe kuvulala.

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

• Pamwamba Pamwamba Pamwamba Crunch: Mwakusiyana uku, mumachita masewera olimbitsa thupi ndi mapazi anu pamalo okwera, ndikuwonjezera zovuta ndi kuwonjezereka kwa crunch.
• Side Plank Crunch ndi Leg Lift: Pambuyo pochita chigongono kuti mawondo agwedezeke, kwezani mwendo wanu wapamwamba kuti muwonjezere vuto linalake kumunsi kwanu ndi pachimake.
• Weighted Side Plank Crunch: Kugwira dumbbell kapena kettlebell m'dzanja lanu lakumtunda pamene mukuchita crunch kumawonjezera kukana ndikuwonjezera zovuta pachimake ndi kumtunda kwanu.
• Side Plank Crunch ndi Kupotoza: M'malo mobweretsa chigongono chanu pabondo lanu, potozani torso yanu ndikubweretsa chigoba chanu ku bondo lanu, ndikupangitsa minofu yanu ya oblique mozama.

Izinto zokufunda ezishisa ezivumelekile Elbow to Knee Side Plank Crunch?

• Zopindika za ku Russia: Zochita izi ndizothandiza kwambiri chifukwa zimayang'ananso pa obliques, monga Elbow to Knee Side Plank Crunch, ndipo imathandizira kusuntha kozungulira komanso mphamvu, zomwe ndizofunikira kuti pakhale bata komanso kukhazikika kwapakati.
• Plank Jacks: Plank Jacks ndi masewera olimbitsa thupi omwe amawathandiza kwambiri chifukwa amaphatikizapo malo a thabwa, monga Elbow to Knee Side Plank Crunch. Amathandizira kukulitsa kugunda kwa mtima pomwe akulimbitsa pachimake, komanso amathandizira kulumikizana ndi kulimba mtima.