Oblique Crunches ndi Bent Knee Leg Lift

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Gluteus Medius, Obliques, Pectineous
• Amashwa eqhapho: Gracilis, Rectus Abdominis, Tensor Fasciae Latae

Ukuxhumana kwe Oblique Crunches ndi Bent Knee Leg Lift

Oblique Crunches yokhala ndi Bent Knee Leg Lift ndi masewera olimbitsa thupi omwe amayang'ana ma oblique anu, abs otsika, ndi ma flexor a m'chiuno, kukupatsani kulimbitsa thupi kwakukulu koyambira. Zochita izi ndizoyenera kwa anthu omwe ali ndi mphamvu zolimbitsa thupi omwe akufuna kulimbikitsa maziko awo ndikuwongolera kukhazikika kwa thupi lawo lonse. Pophatikiza masewerawa muzochita zanu, mutha kulimbitsa thupi lanu ndi kugwirizana, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Oblique Crunches ndi Bent Knee Leg Lift

• Ikani manja anu kumbuyo kwa mutu wanu, zigongono zikufalikira, ndikukweza mwendo wanu wakumanzere pansi, ndikuweramitsa bondo lanu pamakona a digirii 90.
• Gwirizanitsani minofu ya m'mimba yanu ndikukweza thupi lanu lakumtunda kuchoka pansi, kupotoza torso yanu kuti mubweretse chigongono chakumanja ku bondo lanu lakumanzere.
• Tsitsani thupi lanu lakumtunda kubwerera ku mphasa pamene mukutsitsa mwendo wanu wakumanzere kubwerera pansi.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna cha reps, kenaka sinthani mbali ina, kubweretsa chigongono chanu chakumanzere ku bondo lanu lakumanja.

Izinto zokwenza Oblique Crunches ndi Bent Knee Leg Lift

• Mayendedwe Oyendetsedwa: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mayendedwe anu ndi odekha komanso olamulidwa. Kuyenda mwachangu, kogwedezeka kungayambitse kuvulala ndipo sikungalondole minofu. Kwezani phewa lanu pansi ndikubweretsa bondo lanu molunjika pachigongono chanu, kenako tsitsani pang'onopang'ono.
• Gwirani Ntchito Yanu: Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse. Pewani kukoka pakhosi kapena kukankhira kutsogolo, chifukwa izi zingayambitse kuvulala. Pakatikati panu muyenera kugwira ntchitoyo, osati khosi lanu kapena msana.
• Kupuma Moyenera: Kupuma ndi kulakwitsa komwe anthu ambiri amapanga panthawiyi. Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukukweza

Oblique Crunches ndi Bent Knee Leg Lift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Oblique Crunches ndi Bent Knee Leg Lift?

Inde, oyamba kumene amatha kuchita Oblique Crunches ndi Bent Knee Leg Lift masewera olimbitsa thupi. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zochita izi zimayang'ana minofu ya oblique, yomwe ili mbali ya pachimake. Zitha kukhala zovuta poyamba, koma ndikuchita, mphamvu ndi kukhazikika kwa pachimake zidzasintha. Ngati mukumva kusapeza bwino kapena kuwawa panthawi yolimbitsa thupi, ndibwino kuti muyime ndikufunsana ndi katswiri wolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Oblique Crunches ndi Bent Knee Leg Lift?

• Kupotoza kwa Russian: Uku ndi kusiyana kwina komwe mumakhala pansi ndi mawondo anu, kutsamira pang'ono ndikupotoza torso yanu kuchokera mbali ndi mbali.
• Njinga Zanjinga: Mwakusiyana uku, mumagona cham'mbuyo, kubweretsa mawondo anu pachifuwa chanu, ndikusinthana ndi chigongono chanu ku bondo lina, ndikugwira ntchito bwino.
• Spiderman Plank Crunch: Kusiyanasiyana kumeneku kumaphatikizapo kulowa mu chikhalidwe cha matabwa ndiyeno kubweretsa bondo lanu ku chigongono kumbali imodzi, ndikugwedeza minofu yanu yozungulira.
• Plank Mbali ndi Kupotoza: Izi zimaphatikizapo kukhala ndi thabwa lakumbali, kenaka mugwiritse ntchito dzanja lanu laulere kuti mufike pansi pa thupi lanu ndikubwerera mmbuyo, ndikupangitsa kuphulika kwa oblique.

Izinto zokufunda ezishisa ezivumelekile Oblique Crunches ndi Bent Knee Leg Lift?

• Mapulani: Mapulani ndi masewera olimbitsa thupi omwe amagwira ntchito m'mimba yonse, kuphatikizapo obliques. Izi zimathandiza kumanga maziko olimba a masewera olimbitsa thupi omwe akutsata kwambiri monga Oblique Crunches ndi Bent Knee Leg Lift.
• Njinga Zanjinga: Ma Crunches a Bicycle amayang'ananso ma obliques ndi abs otsika, monga Oblique Crunches ndi Bent Knee Leg Lift. Kusinthasintha kwa miyendo muzochita izi kungathandize kukulitsa kukhazikika kwanu kokhazikika komanso moyenera.