Jack Split Crunches

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Gluteus Maximus, Obliques, Pectineous, Quadriceps, Sartorius

Ukuxhumana kwe Jack Split Crunches

Jack Split Crunches ndi masewera olimbitsa thupi omwe amaphatikiza zochitika zamtima ndi kulimbikitsa pakati, zomwe zimapangitsa kuti zikhale zopindulitsa kwambiri kwa iwo omwe akufuna kulimbitsa thupi lawo, mphamvu zawo, ndi minofu ya m'mimba. Zochita izi ndi zoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa mphamvu yake imatha kusinthidwa malinga ndi luso lamunthu. Anthu angafune kuchita Jack Split Crunches kuti apititse patsogolo kukhazikika kwawo, kuwotcha zopatsa mphamvu, komanso kulimbikitsa kugwirizanitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack Split Crunches

• Kenaka, panthawi imodzimodziyo kwezani manja anu, miyendo, ndi torso pansi, ngati kuti mukugwedeza, koma tambasulani miyendo yanu kukhala mawonekedwe a 'V' monga momwe mungadumphire mu jack.
• Pamene mukukweza thupi lanu, yesani kugwira manja anu ku zala zanu pamene miyendo yanu ili mu mawonekedwe a 'V'.
• Tsitsani thupi lanu kubwerera kumalo oyambira, kuonetsetsa kuti manja ndi miyendo yanu yatambasulanso.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuphatikiza pachimake pagulu lonselo.

Izinto zokwenza Jack Split Crunches

• **Mayendedwe Oyendetsedwa**: Pewani kuthamanga mothamanga. Gawo lirilonse la masewera olimbitsa thupi, kuchokera ku mwendo wogawanika kupita ku crunch, liyenera kuchitidwa mwadongosolo. Izi sizimangotsimikizira kuti mukuchita minofu yoyenera komanso kuchepetsa chiopsezo cha kuvulala.
• **Kupuma**: Kupuma moyenera panthawi yolimbitsa thupi. Exhale pamene mukukweza miyendo yanu ndi torso kuchokera pansi, ndi kupuma pamene mukutsitsa. Kupuma koyenera kumathandizira kugwirizanitsa bwino minofu yapakati ndikupatsa thupi mpweya wofunikira kuti uchite masewera olimbitsa thupi.

Jack Split Crunches Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack Split Crunches?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jack Split Crunches. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mukupanga mphamvu ndi chipiriro. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wovomerezeka kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack Split Crunches?

• Weighted Jack Split Crunches: Kuonjezera kulemera kapena mpira wamankhwala ku masewera olimbitsa thupi kumawonjezera kukana, kumapangitsa kuti masewerawa akhale ovuta komanso ogwira mtima pachimake.
• Reverse Jack Split Crunches: M'malo mokweza thupi lanu lakumtunda, mumakweza thupi lanu lakumunsi, kubweretsa miyendo yanu pachifuwa chanu, chomwe chimalunjika kumunsi kwa abs.
• Plank Jack Split Crunches: Kusiyanaku kumaphatikizapo malo a thabwa musanayambe kugawanika kwa jack, zomwe zimathandiza kugwirizanitsa pachimake chonse ndikuwongolera bwino.
• Kuyimirira Jack Split Crunches: M'malo mochita masewera olimbitsa thupi pansi, mumachita kuyimirira, zomwe zimawonjezera chinthu chokhazikika ndikugwira ntchito pachimake mwanjira ina.

Izinto zokufunda ezishisa ezivumelekile Jack Split Crunches?

• Plank: Mapulani amatha kukhala othandiza kwambiri kwa Jack Split Crunches pamene amathandizira kupirira mu abs ndi kumbuyo, komanso minofu ya stabilizer, yomwe imatha kupititsa patsogolo ntchito yonse ndi mawonekedwe panthawi ya crunches.
• Zopotoza za ku Russia: Zochitazi zimayang'ananso ma obliques ndi rectus abdominis, koma zimawonjezera kayendetsedwe kake kamene kangathe kuonjezera kayendetsedwe kake ndi kusinthasintha, zomwe zingakhale zopindulitsa pochita Jack Split Crunches bwino.