Alternate Oblique Crunch
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Overview:
The Alternate Oblique Crunch ke boikoetliso bo matla bo lebisang mesifa ea oblique, e thusang ho matlafatsa le ho toning ea mantlha. Ke boikoetliso bo loketseng bakeng sa batho ba chesehelang boikoetliso ba maemo ohle, ho tloha ho ba qalang ho ea ho ba tsoetseng pele, ba batlang ho matlafatsa matla le botsitso ba mpa. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho ntlafatsa boemo ba hau, ho fokotsa bohloko ba morao, le ho kenya letsoho karolong e bohareng e hlalositsoeng le e matla haholoanyane.
Table of Contents
Instructions
Step-by-step guide:
- Beha matsoho a hau ka mor'a hlooho ea hau, litsoe tsa hau li shebile ka ntle.
- Kopanya mesifa ea hao ea mpa, 'me u phahamise 'mele oa hau o ka holimo fatše, ha ka nako e tšoanang u phahamisetsa lengole la hao le letona ho leba setsoe sa hao se letšehali, u leka ho li tšoara hammoho.
- Theola 'mele oa hau ho khutlela sebakeng sa ho qala, ebe u pheta motsamao ka lengole la hao le letšehali le setsoe se nepahetseng.
- Tsoela pele ho fapanyetsana mahlakoreng bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka mesifa ea hao ea mpa e sebetsa nakong eohle ea boikoetliso.
Exercise Tips:
- Motsamao o Nepahetseng: Phahamisa 'mele oa hau o ka holimo fatše' me u sothe e le hore lengole la hao le lengole le shebaneng le tsona li kopane ka mola o pota-potileng 'mele oa hau. Phoso e tloaelehileng mona ke ho potlakisa motsamao. Ho bohlokoa ho etsa crunch butle-butle le ka taolo ho kopanya mesifa ea oblique ka katleho.
- Kopanya Core ea Hao: Nakong eohle ea boikoetliso, etsa bonnete ba hore mesifa ea hau ea mantlha e sebetsa. Sena se bolela ho hula konopo ea mpa ho ea mokokotlong oa hau le ho boloka mokokotlo oa hau o ka tlase o bataletse fatše. Phoso e tloaelehileng ke ho tlohela mokokotlo o ka morao fatše, e leng se ka lebisang ho bohloko bo tlase ba morao.
- Laolwa
FAQ
Can beginners do the Alternate Oblique Crunch?
Ee, ba qalang ba ka etsa boikoetliso ba Alternate Oblique Crunch. Ke boikoetliso bo botle ba ho lebisa mesifa ea oblique, eo e leng karolo ea mantlha ea hau. Leha ho le joalo, joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho qala butle le ho tsepamisa maikutlo ho boloka sebopeho se nepahetseng ho qoba kotsi. Haeba o sa tsebe hantle hore na o ka etsa boikoetliso joang, ho ka ba molemo ho sebetsa le mokoetlisi oa hau kapa ho shebella video ea thupelo. Hape, kamehla mamela 'mele oa hao' me u khaotse haeba u utloa bohloko leha e le bofe.
What are common variations of the Alternate Oblique Crunch?
- Serussia Sotha: Phapang ena e kenyelletsa ho lula fatše ka mangole a khumama, ho hula abs ea hao mokokotlong oa hao, le ho sotha torso ho tloha ka lehlakoreng le leng ho ea ho le leng.
- Side Plank Oblique Crunch: Phapang ena e kenyelletsa ho kena sebakeng sa mapolanka a lehlakoreng, ebe o phahamisa leoto la hao le ka holimo le letsoho le ka holimo, u leka ho ama setsoe ho lengole.
- Li-Crunches tsa Libaesekele: Phapang ena e kenyelletsa ho robala ka morao, ho beha matsoho ka mor'a hlooho ea hau, ebe u isa mangole ho ea sefubeng ha u ntse u phahamisa mahetla fatše.
- Stability Ball Oblique Crunch: Phapang ena e kenyelletsa ho sebelisa bolo ea botsitso ho tšehetsa mokokotlo oa hau o ka tlaase ha u ntse u etsa crunch oblique, e leng ho lumellang hore ho be le mefuta e mengata ea ho sisinyeha.
What are good complementing exercises for the Alternate Oblique Crunch?
- Li-Russian Twists: Boikoetliso bona bo tlatsana le Alternate Oblique Crunches kaha e boetse e tsepamisitse maikutlo holim'a mesifa ea oblique, 'me e eketsa karolo ea motsamao oa ho potoloha o eketsang mefuta e mengata ea ho sisinyeha le ho ntlafatsa ho sebetsa hantle.
- Mapolanka: Mapolanka a tlatsana le Alternate Oblique Crunches ka ho sebetsa mokokotlo oohle, ho kenyelletsa le li-oblique, le ho ntlafatsa botsitso bo akaretsang bo hlokahalang bakeng sa ho boloka foromo e nepahetseng nakong ea Alternate Oblique Crunches.
Related keywords for Alternate Oblique Crunch:
- Boikoetliso ba Oblique Crunch
- Boikoetliso ba Bodyweight Waist
- Thuto e 'ngoe ea Oblique Crunch
- Boikoetliso ba 'mele bakeng sa Thekeng
- Oblique Crunch Bodyweight Routine
- Boikoetliso ba Toning ea Letheka
- Ha ho Koetliso ea Thekeng ea Thepa
- Mokhoa o mong oa Oblique Crunch Technique
- Bodyweight Oblique Crunches
- Koetliso ea Lehae bakeng sa Toning ea Thekeng