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Side Stretch Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Deltoid Posterior, Gluteus Medius, Gracilis, Iliopsoas, Pectineous, Tensor Fasciae Latae, Teres Major
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Side Stretch Crunch

The Side Stretch Crunch ndi masewera olimbitsa thupi omwe amalimbana ndi obliques, minofu ya m'mimba, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo lonse, kusintha kaimidwe, ndikuthandizira kuchita bwino ntchito za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Stretch Crunch

  • Tsatirani kumanja kwinaku mukuwongoka, ndiyeno muwongolere, ndikukweza bondo lanu lakumanja kumbali yakumanja ndikugundana.
  • Tsitsani phazi lanu lakumanja kubwerera pansi ndikubwerera kumalo oyambira.
  • Bwerezaninso kusuntha komweko kumbali yakumanzere, kutsamira kumanzere ndikuwongoka kwinaku mukukweza bondo lanu lakumanzere kupita ku chigongono chakumanzere.
  • Pitirizani kusinthana pakati kumanja ndi kumanzere kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Side Stretch Crunch

  • Pewani Kusokoneza Pakhosi: Cholakwika chimodzi chodziwika bwino ndikukokera khosi patsogolo pochita crunch. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kupsinjika kwa khosi. Nthawi zonse sungani dzanja lanu mopepuka kumbuyo kwa mutu wanu ndikulola pachimake kuti chigwire ntchitoyo.
  • Gwirani Ntchito Yanu: Kuti mupindule kwambiri ndi kutambasula kumbali, onetsetsani kuti mumagwiritsa ntchito minofu yanu panthawi yonse yochita masewera olimbitsa thupi. Izi zikutanthauza kulimbitsa mwamphamvu minofu ya m'mimba mwako, zomwe zingathandize kupititsa patsogolo mphamvu ya crunch ndi kuchepetsa chiopsezo cha kuvulala.
  • Njira Yopumira: Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi aliwonse

Side Stretch Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Stretch Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Stretch Crunch. Komabe, ndikofunikira kuti muyambe ndi kutsika kocheperako ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikukula. Ayeneranso kuwonetsetsa kuti akugwiritsa ntchito fomu yoyenera kuti apewe kuvulala komwe kungachitike. Ndibwino nthawi zonse kwa oyamba kumene kufunafuna upangiri kwa katswiri wazolimbitsa thupi kapena wophunzitsa payekha kuti awonetsetse kuti akuchita zolimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Stretch Crunch?

  • Ball Side Stretch Crunch: Kusintha uku kumafuna mpira wolimbitsa thupi. Mukugona chammbali pa mpira ndi mapazi anu molunjika kukhoma kuti muthandizidwe, kenaka mukweze thupi lanu lakumtunda ndikuyenda movutikira.
  • Kupotoza Side Stretch Crunch: Mwakusiyana uku, mumayamba mwachizoloŵezi, koma potozani torso yanu kumbali imodzi pamene mukugwedezeka, ndikugwira ntchito minofu ya oblique.
  • Weighted Side Stretch Crunch: Kusiyanaku kumawonjezera kukana kuchita masewera olimbitsa thupi. Mukagona pambali panu, gwirani dumbbell kapena mbale yolemetsa pachifuwa chanu ndikuyendetsa.
  • Side Side Stretch Crunch: Izi zimaphatikizapo kuchita mbali yotambasula pa benchi yolowera. Izi zimawonjezera zovuta ndikuwongolera ma oblique mwamphamvu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Side Stretch Crunch?

  • Bicycle Crunches imathandiziranso Side Stretch Crunches pamene imagwira ntchito kumtunda ndi kumunsi kwa abs, komanso obliques, kupereka masewera olimbitsa thupi komanso kupititsa patsogolo mphamvu zam'mimba.
  • Mapulani amatha kukhala owonjezera kwambiri ku Side Stretch Crunches, chifukwa sikuti amangolimbitsa pachimake, komanso amathandizira kukonza kaimidwe ndi kukhazikika, zomwe zimatha kupititsa patsogolo mphamvu ya Side Stretch Crunch.

Amaxabiso angamahlekwane kanye Side Stretch Crunch

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Side Stretch Crunch Workout
  • Zochita zolunjika m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Njira ya Side Stretch Crunch
  • Kulimbitsa m'chiuno ndi Side Stretch Crunch
  • Zochita zolimbitsa thupi za m'chiuno cham'mbali
  • Momwe Mungachitire Side Stretch Crunch
  • Side Stretch Crunch kwa toning m'chiuno
  • Zolimbitsa thupi za chiuno chochepa.