Umuthi we-ball twist crunch uyisenzo esiphuthumayo sezinsana zomzimba . Kuyaziwa nangokuthi i-twist yaseRashiya kanye ne-oblique twist ehlezi. Kuyinto ukuhluka kohlangothi oluthile noma oluthile, olufana ne- crunch standard nehlombe eliphakanyisiwe kusuka emhlabathini futhi izibeletho zikhandla, ngaphandle kokuthi uphendule umzimba ohlangothini olulodwa bese omunye ekushintsheni ama-crunches.
Ngomuthi we-ball twist crunch, ubamba ibhola lomuthi esifubeni futhi, njengoba uphakamisa, ugibela ibhola ngakolunye uhlangothi futhi ubuyele
Imisipha Yasebenza nge-Medicine Ball Twist Crunch
Lokhu kuhloswe kuhloswe imisipha yomzimba : i-rectus abdominis, izibilini zangaphakathi, nezibopho zangaphandle. Lezi zinhlanzi ziphakathi nendawo zomzimba zesisu. I-rectus abdominis ikuvumela ukugoba okhalweni futhi isekele umgogodla, kuyilapho ama-oblique evumela ukuthi uguqe esikhweni.
Indlela yokwenza i-Medicine Ball Twist Crunch
- Themba ematheni noma ngaphezulu okufanelekile ukwenza izenzo zomzimba.
- Khetha umuthi webhola ibhola ngokwanele ukuze ukwazi ukuwuguqula ngakolunye uhlangothi futhi ubuyele esimweni sokuqala, kodwa usindayo ngokwanele ukuze wenze usebenze kanzima. Qala ngebhola elikhanyayo bese ushintsha ibhola elinzima njengoba uzizwa uqiniseka. Isisindo sebhola ngokuvamile siphakathi kwamakhilogremu ayisithupha nangu-12. Lo msebenzi ungenziwa ngesisindo somzimba noma kettlebell uma ukhetha labo emgqeni wezokwelapha.
- Themba ngemuva kwakho ngamadolo akho ugobile cishe nge-angle-degree engama-90 nezinyawo zakho phansi. Ungabamba imilenze iqonde, kodwa ukugcina amadolo aguquguqukile kukunika ukuzinza okukhulu.
- Bamba ibhola lomuthi esifubeni. Bamba imisipha yomzimba.
- Phakamisa amahlombe njengokungathi uthanda ukugoqa okujwayelekile, bese uguqula ibhola ngakolunye uhlangothi ngesikhathi esifanayo. Buyisa ibhola esifubeni njengoba uhlehlisa phansi emahlombe akho phansi. Kungase kudingeke ukuthi uphakamise amahlombe okuncane kakhulu kunalokho obekuyokwenza ku-crunch standard standard.
- Ibhola kufanele ligijime emzimbeni ukuya cishe engaphandle kwesifunda se-hip / ithanga. Ungashintsha lesi sikhundla. Njengoba unciphisa amahlombe, buyisela ibhola endaweni yesifuba.
- Qinisekisa ukuthi ukunyakaza kwakho kuphazamisa izimbambo nesikhumba ngaphandle kwe-abs ukwenza umsebenzi, nokuthi awuhambisani namahlombe akho esikhundleni salokho.
- Yenza iqoqo lezinombolo ezingu-12 kuya kwezingu-16.
- Thola okuningi mayelana nemigomo yokuqeqesha isisindo kanye nencazelo yokuzivocavoca uma udinga ulwazi lomlando ngaphambi kokuthi uzame lokhu.
Izinguquko
- Yenza lo msebenzi ngenkathi ulele kumqeqeshi wokulinganisela we-BOSU noma i-disk stability. Lokhu kuzokwengeza ukungazinzi nokuningi kwenselelo kulo msebenzi.
- Yenza i-twist ngamadolo akhokile kodwa izithende eziphakanyisiwe kusukela phansi ukuze usebenze kanzima.
Mayelana nokuzivocavoca kwe-Abdominal
- I-Best Ab Equipment and Gear: Yini esebenza kahle ekunikezeni umsebenzi omuhle wesisu?
- Advanced Ab Ukuzivocavoca : 10 umzimba ukuze inselele abs yakho.