Tsatani Kupotoza Sit-up
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Ukuxhumana kwe Tsatani Kupotoza Sit-up
The Incline Twisting Sit-up ndi ntchito yopindulitsa kwambiri yomwe imayang'ana minofu yapakati, makamaka obliques, komanso kugwirizanitsa chiuno ndi kumbuyo. Zochita izi ndi zabwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kulimbikitsa maziko awo ndikuwongolera kukhazikika kwa thupi lawo lonse. Mwa kuphatikiza Incline Twisting Sit-up muzochita zanu zolimbitsa thupi, mutha kulimbitsa m'mimba mwanu, kusintha kaimidwe kanu, ndikuwonjezera kulimba kwa thupi lanu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Tsatani Kupotoza Sit-up
- Bwererani kuti thupi lanu likhale lotambasula, ndiyeno ikani manja anu mopepuka kumbuyo kwa mutu wanu kapena pachifuwa chanu.
- Yambani masewerawa pokweza thupi lanu lakumtunda kwa mawondo anu, kuonetsetsa kuti msana wanu ukhale wowongoka.
- Pamene mukukweza thupi lanu, pindani torso kuti chigongono chanu chakumanja chiyendetse bondo lanu lakumanzere.
- Dzichepetseninso mpaka pomwe munayambira ndikubwerezanso kuyenda, nthawi ino mukupotoza kuti chigongono chanu chakumanzere chiyende molunjika bondo lanu lakumanja.
Izinto zokwenza Tsatani Kupotoza Sit-up
- Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Sizokhudza kuchuluka kwa ma reps omwe mungachite, koma momwe mumachitira bwino pa rep iliyonse. Phatikizani minofu yanu ya m'mimba kuti mukweze thupi lanu, kupotoza, ndiyeno muchepetse thupi lanu pang'onopang'ono. Kusuntha koyendetsedwa kumeneku sikudzangochepetsa chiopsezo cha kuvulala komanso kumapangitsa kuti ntchitoyo ikhale yogwira mtima.
- Makhalidwe Olondola: Dzikhazikitseni bwino pa benchi yolowera. Mapazi anu ayenera kukhala otetezedwa pansi pa mapepala, ndipo msana wanu ukhale wosasunthika pa benchi. Mukakhala pansi ndikupotoza, onetsetsani kuti mukuchita kuchokera pachimake osati pakhosi kapena pamapewa anu.
- Pumani Moyenera:
Tsatani Kupotoza Sit-up Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Tsatani Kupotoza Sit-up?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Incline Twisting Sit-up, koma ndikofunikira kudziwa kuti ndi mtundu wapamwamba kwambiri wachikhalidwe. Zochita izi zimayang'ana pamimba ndi obliques. Oyamba kumene ayenera kuyamba ndi kutsika pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati ndinu woyamba, mungafune kuyamba ndi ma sit-ups kapena ma crunches musanasunthike kuti muyambe kupotoza ma sit-ups. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Tsatani Kupotoza Sit-up?
- Incline Sit-up with Medicine Ball: Mu mtundu uwu, mumagwira mpira wamankhwala mukakhala pa benchi, zomwe zimawonjezera kukana ndikuyikanso mikono yanu.
- Incline Leg Raise Sit-up: Izi zimaphatikizapo kukweza mwendo ndikutsatiridwa ndi kukhala pa benchi yolowera, kuphatikiza masewera olimbitsa thupi awiri a ab kukhala amodzi.
- Itanitsani Kukhala-mmwamba ndi Kupotoza: Mofanana ndi kupotoza kokhotakhota, kusinthasintha kumeneku kumaphatikizapo kupotoza torso yanu pamwamba pa kayendetsedwe kake kuti mugwirizane ndi zovuta zanu.
- Itanitsani Kukhala ndi Dumbbell Punch: Kusiyanasiyana kumeneku kumaphatikizapo mphamvu yapamwamba ya thupi powonjezera kugwedeza kwachitsulo ndi dumbbell pamwamba pa sit-up, kulunjika abs ndi mikono.
Izinto zokufunda ezishisa ezivumelekile Tsatani Kupotoza Sit-up?
- Mapulani: Mapulani ndi ntchito yothandizana kwambiri chifukwa amagwira ntchito pachimake, osati abs okha, kupereka masewera olimbitsa thupi. Chikhalidwe chokhazikika cha thabwachi chimasiyananso ndi kusuntha kwamphamvu kwa Incline Twisting Sit-up, yopereka maphunziro amtundu wosiyana.
- Ma Crunches a Bicycle: Monga ngati Incline Twisting Sit-up, Bicycle Crunches imaphatikizapo kusuntha komwe kumalunjika pa obliques. Komabe, amakhalanso ndi abs otsika, omwe angathandize kulimbitsa thupi lanu ndikuwonetsetsa kuti madera onse am'mimba akugwira ntchito.
Amaxabiso angamahlekwane kanye Tsatani Kupotoza Sit-up
- Zochita za Incline Twisting Sit-up
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Zochita zolunjika m'chiuno
- Tengani Sit-up ndi kupotoza
- Kuphunzitsa kulemera kwa thupi kwa midsection
- Njira ya Incline Twisting Sit-up
- Momwe mungachitire ma Incline Twisting Sit-ups
- Zolimbitsa thupi zochepetsera chiuno
- Zolimbitsa thupi zolimbitsa thupi za oblique minofu
- Kusintha kwa Sit-up kwa m'chiuno.