Hip Raise Crunch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Iliopsoas, Obliques, Quadriceps

Ukuxhumana kwe Hip Raise Crunch

The Hip Raise Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, kuphatikizapo abs, obliques, ndi m'munsi kumbuyo, ndikupereka kulimbitsa thupi kwakukulu kwa mphamvu zonse zapakati ndi kukhazikika. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira koyambira mpaka apamwamba, chifukwa cha kusinthasintha kwake komanso kuthekera kosintha mwamphamvu. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu zawo, kulimbitsa thupi, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hip Raise Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, zigononi zazikulu, ndipo phatikizani pachimake chanu kuti mukonzekere crunch.
• Kwezani m'chiuno mwanu pansi podutsa zidendene zanu, kwinaku mukuchita crunch mwa kukweza thupi lanu kumtunda kwa mawondo anu.
• Gwirani izi kwakanthawi, kuwonetsetsa kuti abs anu ali ndi mgwirizano.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda ndi m'chiuno kubwerera kumalo oyambira, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Hip Raise Crunch

• Gwirani Ntchito Yanu: Chinsinsi cha kukweza bwino kwa chiuno ndikupangitsa minofu yanu yayikulu. Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mumangitsa abs yanu ndikuwasunga nthawi yonse yochita masewera olimbitsa thupi. Izi sizimangoteteza kumbuyo kwanu, komanso zimawonjezera mphamvu yolimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Kwezani chiuno chanu pansi molamulidwa, gwirani kwa sekondi pamwamba, kenaka muchepetse pang'onopang'ono. Izi zimatsimikizira kuti mukugwira ntchito bwino ndi minofu yanu osadalira kuthamanga, zomwe zingayambitse kuvulala.
• Pewani Kuchulukitsa: Kulakwitsa kofala kuti mupewe ndikukweza m'chiuno mwanu kwambiri

Hip Raise Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hip Raise Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hip Raise Crunch. Ndizochita zolimbitsa thupi kwambiri zolimbitsa pachimake, m'munsi abs, ndi minofu ya m'chiuno. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene angakhale ovuta poyamba, koma ndi chizolowezi chokhazikika, zimakhala zosavuta. Zingakhalenso zopindulitsa kukaonana ndi mphunzitsi wolimbitsa thupi kapena katswiri kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hip Raise Crunch?

• Kulemera kwa Hip Kukweza Crunch: Mu kusiyana kumeneku, mumagwira kulemera m'chiuno mwanu pamene mukuyenda, kuonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta kwambiri.
• Swiss Ball Hip Raise Crunch: M'malo mochita masewera olimbitsa thupi pansi, mumachita pa mpira waku Swiss, womwe umawonjezera kusakhazikika komwe kumapangitsa kuti minofu yanu igwire ntchito molimbika kuti mukhalebe bwino.
• Banded Hip Raise Crunch: Mtunduwu umaphatikizapo kugwiritsa ntchito bandi yolimbana ndi ntchafu zanu, zomwe zimawonjezera mphamvu ya masewera olimbitsa thupi ndikuwongolera matumbo anu ndi ntchafu zanu bwino.
• Kukwera kwa Hip Kukweza Crunch: Mwakusiyana uku, mumayika mapazi anu pamalo okwera monga benchi kapena sitepe, yomwe imasintha kayendetsedwe ka kayendetsedwe kake ndikuwongolera minofu yosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Hip Raise Crunch?

• Plank: The Plank ndi ntchito yabwino kwambiri yothandizira chifukwa imagwira ntchito kwambiri minofu, yofanana ndi Hip Raise Crunch, komanso imagwira mapewa, mikono, ndi glutes, kupititsa patsogolo kukhazikika ndi kukhazikika.
• Njinga Zanjinga: Izi zimapereka chithandizo chachikulu ku Hip Raise Crunch pamene akuyang'ana kumtunda ndi kumunsi kwa abs, komanso obliques, kupereka masewera olimbitsa thupi m'mimba ndi kupititsa patsogolo mphamvu zapakati.