Groin Crunch

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

Ukuxhumana kwe Groin Crunch

Groin Crunch ndi ntchito yothandiza kwambiri yomwe imayang'ana kwambiri minofu yamkati ya ntchafu ndi pachimake, kulimbikitsa mphamvu, kusinthasintha, ndi kusinthasintha. Ndi chisankho chabwino kwambiri kwa aliyense amene akufuna kulimbitsa thupi lawo locheperako, makamaka othamanga ndi okonda masewera olimbitsa thupi omwe amafunikira ma adductor amphamvu kuti azichita bwino pamasewera. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kulimbitsa thupi lanu lonse, kuthandizira kupewa kuvulala, ndikuthandizira kuti thupi likhale lokhazikika komanso lolamulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Groin Crunch

Izinto zokwenza Groin Crunch

• Kuyenda Koyenera: Chinsinsi cha kugwedezeka kwa groin ndikubweretsa mawondo anu pamodzi ndikufinya ntchafu zanu zamkati. Pewani kulakwitsa kofala kogwiritsa ntchito manja kapena manja kuti mukoke mawondo anu pamodzi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
• Kuyenda Kwambiri: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Kuthamanga kudutsa kapena kugwiritsa ntchito mphamvu kuti mubweretse mawondo anu pamodzi kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. M'malo mwake, yang'anani pakuchita minofu yanu yamkati ya ntchafu mumayendedwe onse.
• Kupuma: Osagwira mpweya wanu panthawi yolimbitsa thupi. Ndikofunika kupuma pamene mukugwirizanitsa mawondo anu ndi kupuma pamene mukumasula. Kugwira mpweya wanu kungayambitse spike

Groin Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Groin Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Groin Crunch. Komabe, ayenera kuyamba ndi mphamvu yotsika ndikuwonjezeka pang'onopang'ono pamene akupanga mphamvu ndi kusinthasintha. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati sakudziwa momwe angagwiritsire ntchito masewera olimbitsa thupi, ayenera kupeza chitsogozo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Groin Crunch?

• The Reverse Crunch ndi kusiyana kwina komwe mumagona kumbuyo kwanu, kwezani chiuno chanu pansi ndikugwedeza mawondo anu mkati molunjika pachifuwa chanu.
• Bicycle Crunch ndi kusinthika kosinthika komwe sikungoyang'ana pa groin komanso kumapangitsanso ma obliques, pomwe mumasinthasintha kubweretsa bondo lililonse moyang'anizana ndi chigongono mukuyenda panjinga.
• The Vertical Leg Crunch ndi mtundu wovuta kwambiri womwe umakweza miyendo yanu molunjika padenga ndikugwedera mmwamba, kulunjika kumunsi ndi groin.
• The Flutter Kick ndi kutsika kocheperako komwe mumagona pansi ndikukweza ndi kutsitsa miyendo yanu ngati scissor, ndikuchita groin ndi m'munsi abs.

Izinto zokufunda ezishisa ezivumelekile Groin Crunch?

• Mlatho wa Hip: Mwa kulimbikitsa glutes ndi kutsika kumbuyo, ntchitoyi ingapereke chithandizo chabwino ndi kukhazikika pa Groin Crunch, kuchepetsa chiopsezo cha kuvulala ndi kupititsa patsogolo ntchito.
• Plank: Zochitazi zimalimbitsa pachimake chonse, kuphatikizapo minofu yomwe imagwiritsidwa ntchito mu Groin Crunch, zomwe zimapangitsa kuti azilamulira bwino komanso azigwira bwino ntchito pakuyenda.