Pakhala 8 Leg Crunch

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

Ukuxhumana kwe Pakhala 8 Leg Crunch

The Seated 8 Leg Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yanu yapakatikati, kuthandiza kulimbikitsa abs yanu ndikuwongolera bwino komanso kukhazikika kwanu. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuchita izi kuti awonjezere mphamvu zawo, kuwongolera kaimidwe, ndikuthandizira pazochitika zatsiku ndi tsiku zomwe zimafuna kupindika ndi kukweza.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pakhala 8 Leg Crunch

• Tsatirani mmbuyo pang'ono, kugwedeza pachimake ndikusunga msana wanu mowongoka, kenaka kwezani miyendo yanu pansi pafupifupi mainchesi 6 mpaka 8.
• Ndimiyendo yanu palimodzi, yambani kujambula chithunzi chongoyerekeza '8' mumlengalenga pogwiritsa ntchito mapazi anu, ndikusunga pachimake pamayendedwe anu.
• Pitirizani mayendedwe awa pa chiwerengero chomwe mukufuna cha reps kapena kwa nthawi yoikika, kuonetsetsa kuti msana wanu umakhala wowongoka ndipo pachimake chanu chimakhala cholimba.
• Mukamaliza kuyika kwanu, tsitsani pang'onopang'ono miyendo yanu pansi ndikupumula pachimake chanu musanayambe seti yotsatira.

Izinto zokwenza Pakhala 8 Leg Crunch

• Mayendedwe Oyendetsedwa: Mukamachita crunch, kwezani mawondo anu pachifuwa chanu mowongolera. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala. Kusuntha kwanu pang'onopang'ono komanso kumawongolera, m'pamenenso mumagwirizanitsa minofu ya m'mimba.
• Njira Yopumira: Kulakwitsa kofala ndikusunga mpweya wanu panthawi yolimbitsa thupi. Onetsetsani kuti mukupuma bwino - lowetsani mpweya pamene mukutsitsa miyendo yanu ndikutulutsa mpweya pamene mukukweza mawondo anu pachifuwa. Izi zidzakuthandizani kugwirizanitsa minofu yanu yapakati bwino.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Seated 8 Leg Crunch, pangani

Pakhala 8 Leg Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pakhala 8 Leg Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated 8 Leg Crunch. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera pang'onopang'ono mukamakula. Ntchitoyi imayang'ana minofu yapakati, makamaka pamimba ndi obliques. Ngati ndinu oyamba, zingakhale zovuta kuchita masewerawa ndi mawonekedwe oyenera, choncho ganizirani kufunafuna chitsogozo kuchokera kwa katswiri wa masewera olimbitsa thupi kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pakhala 8 Leg Crunch?

• Kuphwanyidwa Kwa Njinga Pang'onopang'ono: M'mitundu iyi, mumatsanzira mayendedwe apanjinga ndi miyendo yanu mutakhala pansi, kusinthana bondo kupita ku chigongono, komwe kumalunjika kumtunda ndi kumunsi kwa abs.
• The Seated V Crunch: Kusinthaku kumafuna kuti muwonjeze miyendo yanu ndi thupi lanu lakumtunda nthawi imodzi mutakhala pansi, ndikupanga mawonekedwe a 'V' ndi thupi lanu, zomwe zimatsutsa kwambiri kukhazikika kwanu komanso mphamvu zanu.
• Kukweza Miyendo Yokhala pansi: Kusinthaku kumaphatikizapo kukweza miyendo yanu mmwamba ndi pansi pamene mukukhala pansi, zomwe zimayang'ana pansi pa abs ndikuwongolera bwino ndi kugwirizana.
• The Seated Scissor Kicks: Kusiyanaku kumaphatikizapo kuchita mayendedwe ngati scissor ndi miyendo yanu mutakhala pansi, zomwe sizimangoyang'ana pansi.

Izinto zokufunda ezishisa ezivumelekile Pakhala 8 Leg Crunch?

• Plank: Pulati ndi ntchito yothandizana kwambiri chifukwa imayang'ana pa kukhazikika kwapakati, chinthu chofunikira kwambiri popanga Seated 8 Leg Crunch ndi mawonekedwe oyenera komanso moyenera, komanso imalimbitsa chigawo chonse cha m'mimba.
• Kupotoka kwa Russia: Mofanana ndi Seated 8 Leg Crunch, kupotoza kwa Russia kumagwirizanitsa pachimake chonse ndi kutsindika kwapadera pazitsulo, kupititsa patsogolo kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake