Twist Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Obliques, Rectus Abdominis
• Amashwa eqhapho: Quadriceps, Tensor Fasciae Latae

Ukuxhumana kwe Twist Crunch

The Twist Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques ndi abs apamwamba, omwe amapereka masewera olimbitsa thupi kuti alimbitse ndi kumveketsa pachimake chanu. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo, kukhazikika, komanso kukhazikika kwathupi. Kuphatikiza Twist Crunches m'chizoloŵezi chanu kungathe kupititsa patsogolo masewera anu othamanga, kusintha kaimidwe kanu, ndikuthandizani kuti mukhale ndi mchiuno wodziwika bwino, wosemedwa bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Twist Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, mofatsa ndikuthandizira khosi lanu ndi zala zanu zotsekedwa.
• Pumani mpweya mozama ndipo pamene mukutulutsa mpweya, kwezani thupi lanu lakumtunda kuchokera pansi kupita m'mawondo anu, kwinaku mukupotoza torso yanu kuti mubweretse chigongono chakumanja ku bondo lanu lakumanzere.
• Tsitsani thupi lanu pansi pamene mukupuma, kubwerera kumalo oyambira.
• Bwerezaninso mayendedwe omwewo, nthawi ino mukubweretsa chigongono chakumanzere molunjika bondo lanu lakumanja, kuti mutsirize kubwereza kumodzi kokwanira.

Izinto zokwenza Twist Crunch

• **Pewani Kukoka Khosi Lanu:** Cholakwika chimodzi chomwe anthu amachipanga ndikukokera pakhosi pomwe akupanga zopindika. Izi zimatha kusokoneza khosi ndikuyambitsa kuvulala. M'malo mwake, ganizirani kugwiritsa ntchito minofu ya m'mimba kuti mukweze thupi lanu. Manja anu ali pomwepo kuti athandizire mutu wanu mopepuka.
• **Mayendedwe Olamuliridwa:** Mukamachita zopindika, onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu kungachepetse mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
• **Kupuma Moyenera:** Pumirani mpweya pamene mukukweza thupi lanu ndikupumiramo pamene mukulitsitsanso pansi. Kupuma koyenera ndikofunikira kuti mupeze

Twist Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Twist Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twist Crunch. Ndi ntchito yabwino yogwiritsira ntchito minofu ya m'mimba, makamaka obliques. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti mupewe kuvulala. Ngati woyambitsa apeza kuti kupotoza kwathunthu kumakhala kovuta kwambiri, akhoza kuyamba ndi crunch yapachiyambi ndipo pang'onopang'ono amaphatikiza kupotoza pamene mphamvu zawo ndi kusinthasintha zikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Twist Crunch?

• Standing Twist Crunch imaphatikizapo kuyimirira mowongoka, kugwada pang'ono, ndi kupotoza torso yanu kuti mugwirizane ndi zopindika.
• Kupotoza kwa Russia ndi kusiyana kwina komwe mumakhala pansi ndi mawondo anu, kutsamira pang'ono kumbuyo, ndiyeno mutembenuzire torso yanu mbali ndi mbali.
• The Seated Oblique Crunch imaphatikizapo kukhala pampando, kuwerama mbali imodzi kuti igwirizane ndi oblique, ndikubwereza mbali inayo.
• Cross-body Crunch ndikusintha komwe mumagona chamsana, kwezani bondo lanu ndi chigongono choyang'anana wina ndi mnzake, kenako ndikusintha mbali inayo.

Izinto zokufunda ezishisa ezivumelekile Twist Crunch?

• Zochita zolimbitsa thupi zamapulanga zimayenderana ndi ma Twist Crunches polimbitsa minofu yapakati, kuwongolera kukhazikika komanso kukhazikika, zomwe ndizofunikira kwambiri pochita bwino ma Twist Crunches.
• Zopotoza zaku Russia ndi ntchito ina yabwino kwambiri yolumikizirana ku Twist Crunches popeza imaphatikizanso kupotoza, kugwira ntchito zokhotakhota komanso zopingasa abdominis, potero kulimbikitsa gawo lamphamvu komanso lodziwika bwino.