Twisting Crunch
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Overview:
Iyo Twisting Crunch isimba rinoshanda kwazvo remudumbu rinonangana ese ari maviri maobliques uye rectus abdominis, inosimudzira core simba uye kugadzikana. Inokodzera munhu wese kubva kune vanotanga kusvika kune vepamusoro kusimba vanofarira nekuda kweakasiyana mazinga ekuomerwa zvichienderana nekugadziriswa kwehunyanzvi. Vanhu vangangoda kubatanidza macrunches mumiitiro yavo yekurovedza muviri kuti vavandudze chimiro, kusimudzira kuita kwemitambo, uye kuwana toned, yakavezwa midsection.
Table of Contents
Instructions
Step-by-step guide:
- Isa maoko ako kumashure kwemusoro wako, zvinyoronyoro uchitsigira musoro wako neminwe yako pasina kudhonza.
- Paunenge uchifemera kunze, simudza muviri wako wepamusoro kubva pasi uye monera gokora rako rekurudyi wakananga kubvi rako rekuruboshwe uchichengeta gumbo rako rekurudyi rakananga pasi.
- Deredza muviri wako wepamusoro pasi pasi pane inhale, kudzokera kunzvimbo yekutanga.
- Dzokorora kufamba, panguva ino uchimonyorora gokora rako rekuruboshwe wakananga ibvi rako rekurudyi, uchichinjanisa mativi ekudzokorora kwega kwega.
Exercise Tips:
- Kudzora Movement: Imwe matipi akakosha ndeyekuona kuti uri kuita chiitwa nekudzorwa mafambiro. Dzivisa chido chekukurumidza kuburikidza nemacrunches. Pane kudaro, tarisa pamhando yerep yega yega. Iyo inononoka iwe kuenda, iyo yakawanda abs yako inofanirwa kushanda.
- Yakakodzera Twist: Paunenge uchiita twist, ita shuwa kutenderera kubva pakati pako, kwete muhudyu yako. Iko kutenderera kunofanira kutangwa ne obliques, kwete nekukurumidza kana nekufambisa mahudyu kana mapepa. Ichi chikanganiso chinowanzoitika chinogona kuderedza kushanda kwekuita uye zvinogona kutungamirira kukuvara.
- Kufema: Rangarira kufema
FAQ
Can beginners do the Twisting Crunch?
Ehe, vanotanga vanogona kuita iyo Twisting Crunch kurovedza muviri. Nekudaro, zvakakosha kuti utange nebasic crunch usati wafambira mberi kune yakawedzera misiyano senge Twisting Crunch. Ichi chiito chinoda imwe nhanho yesimba redumbu uye kutonga. Izvo zvakakoshawo kushandisa fomu rakakodzera kudzivirira kukuvara. Kana iwe uri wekutanga, ungada kutanga nenhamba yakaderera ye reps uye zvishoma nezvishoma kuwedzera sezvo simba rako uye kutsungirira kunowedzera. Gara uchiyeuka kubvunzana nenyanzvi yekusimbisa muviri kana usina chokwadi nezve maekisesaizi nemazvo.
What are common variations of the Twisting Crunch?
- Standing Twisting Crunch: Panzvimbo yekuita chiitwa pasi, shanduro iyi inoitwa yakamira uye inosanganisira kumonya torso uye kuunza ibvi rakatarisana negokora.
- Russian Twist: Kusiyana uku kunosanganisira kugara pasi wakakotama makumbo, uchizendamira kumashure zvishoma, uye uchimonyorora mutumbi wako kubva kune rumwe rutivi kuenda kune rumwe kana usina uremu.
- Seated Oblique Crunch: Iyi misiyano inoitwa pabhenji kana bhora rakagadzikana, kwaunogara uye uchimonyorora torso yako, uchiunza gokora rako kune rimwe ibvi rakatarisana.
- Reverse Crunch Twist: Iyi mutsauko inosanganisira kurara pasi musana wako uye kusimudza chiuno chako kubva pasi panguva imwe chete uchimonyorora kuti ubatanidze obliques.
What are good complementing exercises for the Twisting Crunch?
- ChiRussian Twists: ChiRussian Twists mubatsiri mukuru weKumonyorora Crunches sezvo zvinosanganisirawo kumonyoroka kwekufamba, kunonangana nepakati nepakati, kuvandudza simba rose redumbu uye kugadzikana.
- Mapuranga: Kunyange zvazvo isingabatanidzi kufamba kunotenderera, Mapuranga anowedzera Twisting Crunches nekutarisa nheyo yose, kusanganisira obliques, uye kuwedzera kugadzikana uye kutsungirira kwemisungo iyi, iyo inobatsira pakuita Twisting Crunches zvinobudirira.
Related keywords for Twisting Crunch:
- Bodyweight twisting crunch
- Kudzidzira chiuno
- Twisting crunch Workout
- Bodyweight waist Workout
- Kudzidzira kumba kwechiuno
- Kumonyorora crunch ye abs
- Waist toning exercises
- Hapana michina chiuno Workout
- Twisting crunch bodyweight exercise
- Abdominal kumonyorora crunches.