Weighted Twisting Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Iliopsoas, Obliques, Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Quadriceps, Tensor Fasciae Latae

Ukuxhumana kwe Weighted Twisting Crunch

The Weighted Twisting Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, makamaka ma obliques, kupititsa patsogolo mphamvu zapakati ndikuwongolera kukhazikika kwa thupi lonse. Zochita izi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, omwe akufuna kukhala ndi gawo lolimba, lopindika. Anthu angasankhe kuphatikiza Weighted Twisting Crunch muzochita zawo zolimbitsa thupi chifukwa champhamvu yake polimbikitsa kaimidwe kabwinoko, kupititsa patsogolo masewera olimbitsa thupi, komanso kuthandizira kupewa kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Twisting Crunch

• Phimbani mawondo anu ndi kubzala mapazi anu molimba pansi pafupi ndi m'lifupi mwake.
• Pang'onopang'ono kugwedezeka, kupotoza torso yanu pamene mukutero, ndi cholinga chobweretsa chigongono chosiyana ndi bondo lina.
• Gwirani pamwamba pa kayendetsedwe kake kamphindi, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani kusuntha uku, kusinthasintha mbali nthawi iliyonse, chifukwa cha chiwerengero chomwe mukufuna.

Izinto zokwenza Weighted Twisting Crunch

• Pewani Kuthamanga: Kuthamangira mayendedwe ndi kulakwitsa kofala. Ndikofunikira kugwedeza pang'onopang'ono komanso mwadala, kuyang'ana kwambiri kugunda kwa minofu osati pa zolemera. Izi zidzatsimikizira kuti mukugwira ntchito yanu ya abs osati kudalira mphamvu kapena minofu ina kuti mumalize kuyenda.
• Kupuma Moyenera: Kupuma ndi mbali ina yofunika kwambiri pa ntchitoyi. Exhale pamene mukugwedezeka ndi kupotoza, ndi kupuma pamene mukubwerera kumalo oyambira. Izi zidzakuthandizani kukhalabe okhazikika

Weighted Twisting Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Twisting Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Twisting Crunch. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti awonetsetse kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Twisting Crunch?

• The Seated Weighted Twist Crunch imaphatikizapo kukhala pa benchi kapena mpira wokhazikika, kunyamula cholemera pachifuwa chanu, ndikupotoza torso yanu uku ndi uku.
• The Weighted Russian Twist ndi kusiyana kwina komwe mumakhala pansi, kutsamira pang'ono, kukweza mapazi anu pansi, ndi kupotoza torso yanu uku ndi uku mukugwira cholemera.
• The Weighted Bicycle Crunch imaphatikizapo kugona chagada, kugwira cholemera, ndikuyendetsa njinga ndi miyendo yanu uku mukupotoza torso yanu kuti mubweretse chigongono chosiyana ndi bondo.
• The Weighted Decline Twist Crunch ndikusintha kwapamwamba kwambiri komwe mumachita masewera olimbitsa thupi pa benchi yocheperako, mutanyamula zolemetsa ndikupotoza torso yanu pamene mukugwedezeka.

Izinto zokufunda ezishisa ezivumelekile Weighted Twisting Crunch?

• Kupotoza kwa Russia: Kupotoza kwa Russia kumaphatikizanso kusuntha, monga Weighted Twisting Crunches, yomwe imayang'ana ma obliques. Kuphatikizika kwa zolemera muzochita izi kungathandize kuwonjezera mphamvu ndikumanga mphamvu yayikulu.
• Mapulani: Ngakhale kuti sizimaphatikizapo kupotoza, Mapulani amathandizira Mipukutu Yopotoka Yolemera mwa kulimbikitsa pachimake chonse, kuphatikizapo minofu yomwe imapangitsa kuti msana ukhale wolimba. Izi zitha kuthandiza kukonza magwiridwe antchito mu Weighted Twisting Crunches ndi masewera ena a ab popereka maziko olimba.