Ab Roller Crunch
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Ukuxhumana kwe Ab Roller Crunch
The Ab Roller Crunch ndi masewera olimbitsa thupi olimbikitsa kwambiri omwe samangolimbana ndi abs okha komanso m'munsi kumbuyo ndi obliques, zomwe zimathandizira kukhazikika ndi kaimidwe. Ndi yoyenera kwa anthu pamilingo yonse yolimbitsa thupi, ndi mphamvu yake yosinthika kutengera mphamvu ndi kupirira kwa wogwiritsa ntchito. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu zapakati, kukulitsa kukhazikika ndi kukhazikika, ndikupeza toni, yofotokozedwa pakatikati.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Ab Roller Crunch
- Pang'onopang'ono pindani ab roller molunjika kutsogolo, kutambasula thupi lanu molunjika mpaka manja anu atatambasula popanda kukhudza pansi ndi thupi lanu.
- Gwirani izi kwa sekondi imodzi kuti muwonjeze kuchulukira mu abs yanu.
- Tsopano, yambani kudzikokera nokha pamalo oyamba pomwe mukusunga abs yanu.
- Bwerezani izi kuti mubwereze kubwereza komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.
Izinto zokwenza Ab Roller Crunch
- **Kuyenda Koyendetsedwa**: Pewani kulakwitsa pothamangira masewerawo. The ab roller crunch sikuti ndi liwiro, koma kuwongolera. Pukutsani pang'onopang'ono komanso mosasunthika, kenaka tembenuzani mosamala kumalo oyambira. Kuyenda pang'onopang'ono komanso koyendetsedwa kumeneku kudzakulitsa kukhudzidwa kwa minofu yanu yapakati.
- **Kuyenda Kwathunthu**: Kuti mupindule ndi masewera olimbitsa thupi, musachepetse mayendedwe anu. Onetsetsani kuti mukukulitsa thupi lanu mokwanira mukamatuluka, ndikuchotsa abs yanu kwathunthu mukabwerera. Komabe, pewani kukulitsa kapena kulimbitsa msana wanu kuti mupewe kuvulala.
- **Kupuma **: Kupuma nthawi zambiri kumanyalanyazidwa koma
Ab Roller Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Ab Roller Crunch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Ab Roller Crunch, koma ayenera kusamala kuti asunge mawonekedwe oyenera kuti asavulale. Ndi ntchito yovuta yomwe imafunikira mphamvu yayikulu komanso kukhazikika. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, angafunikire kulimbitsa mphamvu zawo ndi masewera olimbitsa thupi osavuta poyamba. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira ndikuwonetsetsa kuti ntchitoyo ikuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Ab Roller Crunch?
- Oblique Rolls: M'malo mongogubuduza mowongoka, pita kumbali iliyonse kuti ugwirizane ndi minofu ya oblique.
- Plank to Pike: Yambirani pamalo a thabwa ndi ab roller pansi pa mapazi anu, kenaka mutembenuzire m'manja mwanu, ndikukweza m'chiuno mwanu kukhala pike.
- Single Arm Roll: Gwiritsani ntchito mkono umodzi wokha nthawi imodzi kuti mugulitse ab roller kunja ndi kumbuyo, ndikutsutsa kukhazikika kwanu komanso mphamvu zanu.
- Standing Roll Outs: M’malo moti muyambe kugwada, yambani mwaimirira ndipo gudubuzani mpaka mmene mungathere, kenako n’kudzikokanso kuti muime.
Izinto zokufunda ezishisa ezivumelekile Ab Roller Crunch?
- Bicycle Crunches ndi ntchito ina yopindulitsa, imayang'ana ma obliques ndi abs otsika, malo omwe sangakhale okhudzidwa mokwanira pa Ab Roller Crunches, motero amapereka masewera olimbitsa thupi a m'mimba.
- Ma Mountain Climbers amathanso kuthandizira ma Ab Roller Crunches chifukwa samangogwiritsa ntchito abs komanso amaphatikiza ma cardio ndi kutsika kwa thupi, kukulitsa kulimba komanso kupirira komwe kungapangitse magwiridwe antchito ku Ab Roller Crunches.
Amaxabiso angamahlekwane kanye Ab Roller Crunch
- Ab Roller Workout
- Kuchita Zolimbitsa Thupi M'chiuno
- Zochita za Toning Waist
- Ab Roller Crunch Technique
- M'mimba Roller Crunch
- Bodyweight Waist Workout
- Zolimbitsa Thupi Zanyumba Zachiuno
- Ab Roller Training
- Zochita Zochepetsa Chiuno
- Ab Roller Crunch kwa Oyamba