Oblique Crunches ndi Molunjika Leg Lift

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

Ukuxhumana kwe Oblique Crunches ndi Molunjika Leg Lift

Oblique Crunches yokhala ndi Straight Leg Lift ndi masewera olimbitsa thupi omwe amayang'ana ndikulimbitsa pachimake, makamaka minofu ya oblique, ndikupangitsanso kumunsi kwa thupi. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zapakati, kukhazikika, komanso kukhazikika kwa thupi lonse. Zochita izi ndizopindulitsa kwambiri chifukwa sikuti zimangowonjezera kamvekedwe ka minofu ndi kutanthauzira, komanso zimathandizira kukonza kaimidwe komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Oblique Crunches ndi Molunjika Leg Lift

• Gwirani ma abs anu ndikukweza mutu ndi mapewa anu pamphasa ndikusunga msana wanu pamphasa.
• Pamene mukugwedezeka, potozani torso yanu kumanja, kuyesera kukhudza chigoba chanu chakumanzere ku bondo lanu lakumanja pamene miyendo yanu ikuwongoka.
• Tsitsani thupi lanu lakumtunda kubwerera ku mphasa pamene mukukweza miyendo yanu.
• Bwerezani kayendedwe komweko kumbali ina, kupotoza torso yanu kumanzere ndikuyesera kukhudza chigoba chanu chakumanja ku bondo lanu lakumanzere.

Izinto zokwenza Oblique Crunches ndi Molunjika Leg Lift

• Mayendedwe Olamuliridwa: Kwezerani mwendo umodzi molunjika kenako gwedezani thupi lanu mozungulira, kuyesera kukhudza chigongono chanu pabondo lokwezeka. Pewani kulakwitsa mothamanga kudutsa mayendedwe. Chinsinsi cha ma oblique crunches ndikuyenda pang'onopang'ono, koyendetsedwa komwe kumakhudza minofu yanu yayikulu.
• Sungani Pansi Pansi Panu: Pamene mukukweza mwendo wanu ndikugwedeza, onetsetsani kuti msana wanu umakhalabe pansi. Ngati ichita mapiko, mumakhala pachiwopsezo chogwedeza msana wanu.
• Kuwongolera Mpweya: Pumirani pamene mukugwedezeka ndikupuma pamene mukubwerera kumalo oyambira. Izi zimathandiza kuti phokoso likhale lolimba, ndipo mpweya wabwino umayenda bwino kumathandiza kuti minofu igwire ntchito bwino.
• Zopuma Nthawi Zonse: Don

Oblique Crunches ndi Molunjika Leg Lift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Oblique Crunches ndi Molunjika Leg Lift?

Inde, oyamba kumene amatha kuchita Oblique Crunches ndi masewero olimbitsa thupi a Straight Leg Lift, koma ayenera kuyamba pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ndikofunikira kulumikiza pachimake ndikupewa kukankha khosi. Ngati masewerawa akumva ovuta kwambiri, oyamba kumene amatha kusintha mwa kugwada kapena kugwedeza ndi kukweza mwendo padera mpaka atakhala ndi mphamvu. Nthawi zonse tikulimbikitsidwa kukaonana ndi mphunzitsi kapena katswiri wazolimbitsa thupi mukayamba njira yatsopano yolimbitsa thupi.

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

• Kuyimirira Oblique Crunches ndi Leg Lift: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira. Mumakweza mwendo umodzi kumbali kwinaku mukugwedeza oblique yanu kupita ku mwendo wokwezeka.
• Oblique Crunches ndi Alternating Straight Leg Lift: Kusiyanaku kumaphatikizapo kusinthana kwa miyendo pa crunch iliyonse. Zimawonjezera zovuta pakugwirizanitsa kwanu ndi kulinganiza kwanu.
• Oblique Crunches ndi Kukweza Mwendo Wowongoka pa Mpira Wokhazikika: Kuchita masewera olimbitsa thupi pa mpira wokhazikika kungapangitse kuchuluka kwa zovuta powonjezerapo chinthu choyenera.
• Oblique Crunches ndi Straight Leg Lift ndi Resistance Band: Kuonjezera gulu lotsutsa kuzungulira akakolo anu panthawi yokweza mwendo kumatha kulimbitsa masewera olimbitsa thupi ndikuwonjezeranso minofu yanu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Oblique Crunches ndi Molunjika Leg Lift?

• Mapulani: Mapulani amagwirizanitsa chigawo chonse chapakati kuphatikizapo obliques, akuphatikizana ndi Oblique Crunches ndi Straight Leg Lift mwa kulimbikitsa minofu yapakati ndikuwongolera kaimidwe ndi moyenera.
• Njinga za Njinga: Awa ndi masewera olimbitsa thupi omwe, monga Oblique Crunches okhala ndi Straight Leg Lift, amachitira obliques ndi minofu ya m'mimba, komanso amaphatikizapo kusinthasintha kwa chiuno ndi thupi lakumunsi, kupanga kulimbitsa thupi kwakukulu.