Side Plank Oblique Crunch

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

Ukuxhumana kwe Side Plank Oblique Crunch

The Side Plank Oblique Crunch ndi ntchito yovuta yomwe imayang'ana makamaka pa obliques, komanso imagwiranso ntchito pachimake chonse, kuphatikizapo abs, m'munsi kumbuyo, ndi m'chiuno, kupititsa patsogolo kukhazikika ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, chifukwa amatha kusinthidwa malinga ndi mphamvu ndi kupirira kwamunthu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kukulitsa mphamvu zanu zapakati, kujambula m'chiuno mwanu, ndi kuwonjezera mphamvu za thupi lanu, zomwe zimapangitsa kuti mayendedwe a tsiku ndi tsiku akhale ovuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Plank Oblique Crunch

• Kwezani chiuno chanu pansi, kupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu, iyi ndi malo anu oyambira thabwa lakumbali.
• Kenako, kwezani dzanja lanu lakumanzere ku denga ndikubweretsa chigongono chanu chakumanzere chakumanzere chakumanzere, mukuchita crunch oblique.
• Bweretsani mkono wanu wakumanzere ku denga, ndikuwongola thupi lanu m'malo a thabwa lakumbali.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani kumanzere kwanu ndikuchitanso chimodzimodzi.

Izinto zokwenza Side Plank Oblique Crunch

• Gwirani Ntchito Yanu Yoyambira: Kuchita minofu yanu yayikulu ndikofunikira kuti muchite bwino ntchitoyi. Mukakweza mwendo wanu wapamwamba ndikubweretsa bondo lanu ndi chigongono pamodzi, yang'anani kufinya ma obliques anu. Pewani kuthamanga mofulumira, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
• Sungani Khosi Lanu Pang'onopang'ono: Pewani kukaniza khosi lanu polisunga m'malo osalowerera ndale. Kuyang'ana kutsogolo kungathandize kusunga malowa. Kulakwitsa kofala ndiko kuyang'ana m'mwamba kapena pansi, zomwe zingabweretse mavuto osafunikira pakhosi.
• Kupuma: Kumbukirani kupuma nthawi yonse yolimbitsa thupi. Exhale pamene mukugwedeza ndi kupuma pamene mukubwerera kumalo oyambira

Side Plank Oblique Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Plank Oblique Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Plank Oblique Crunch, koma ayenera kuyamba ndi kusinthidwa ngati akuwona kuti ndizovuta kwambiri. Zochita izi zimafuna mphamvu zazikulu, kulinganiza, ndi kugwirizana, zomwe oyambitsa angakhale asanakhalepo. Amatha kuyamba ndi thabwa loyambira, pang'onopang'ono kuwonjezera kuphulika kwa oblique pamene akukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi. Ndikofunika kukumbukira kusunga mawonekedwe oyenera kuti musavulale. Mofanana ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba motsogoleredwa ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Plank Oblique Crunch?

• Mbali ya Plank Oblique Crunch ndi Leg Lift: Mu kusiyana kumeneku, mumawonjezera kukweza mwendo kumtunda, womwe umawonjezeranso minofu ya oblique komanso imayang'ana kumunsi kwa thupi.
• Weighted Side Plank Oblique Crunch: Kuwonjezera dumbbell kapena kettlebell ku masewera olimbitsa thupi kumawonjezera kukana ndikupangitsa kulimbitsa thupi kukhala kovuta, kumapangitsa mphamvu ndi kupirira.
• Side Plank Oblique Crunch with Twist: Mtunduwu umawonjezera kupotoza pamwamba pa crunch, yomwe imayang'ana ma oblique kuchokera kumbali yosiyana komanso imagwiranso minofu ya m'munsi.
• Mpira Wam'mbali Oblique Pa mpira Wokhazikika: Kuchita masewera olimbitsa thupi pa mpira wokhazikika kumawonjezera chinthu chokhazikika, chomwe chimapangitsa kuti minofu ikhale yolimba kwambiri komanso imapangitsa kuti pakhale bata komanso kugwirizana.

Izinto zokufunda ezishisa ezivumelekile Side Plank Oblique Crunch?

• Njinga Zanjinga: Zimaphatikizana ndi Side Plank Oblique Crunch posangogwira ntchito zolimbitsa thupi komanso kuchitapo kanthu ndi rectus abdominis (minofu ya "six-pack"), kupititsa patsogolo mphamvu zonse zapakati ndi tanthauzo.
• Okwera Mapiri: Awa ndi masewera olimbitsa thupi athunthu omwe amakwaniritsa Side Plank Oblique Crunch powonjezera kupirira kwa mtima, komanso kuchita nawo ma oblique, motero kukulitsa mphamvu yayikulu komanso kukhazikika.