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Decline Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Decline Crunch

The Decline Crunch ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi minofu ya m'mimba, makamaka m'munsi abs, kupititsa patsogolo kukhazikika kwapakati ndi mphamvu. Kulimbitsa thupi kumeneku ndikwabwino kwa okonda zolimbitsa thupi pamilingo yonse, kuyambira oyamba kupita kutsogola, omwe amafuna kukhala ndi paketi isanu ndi umodzi yodziwika bwino ndikuwongolera kulimba kwawo konse. Anthu angasankhe kuphatikizira Decline Crunch muzochita zawo chifukwa champhamvu yake pakuwotcha mafuta am'mimba, kukonza kaimidwe, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Decline Crunch

  • Chiuno ndi miyendo yanu itayima, tambasulani m'chiuno mwanu pogwira minofu ya m'mimba pamene mukukweza chiuno chanu chakumtunda kuchoka pa benchi.
  • Pitirizani kukwera mpaka mutakhala pamwamba pa crunch, kenaka gwirani malo awa kwa kamphindi kuti muwonjeze kufalikira kwa abs yanu.
  • Pang'onopang'ono tsitsani thupi lanu lakumtunda mpaka pomwe mukuyambira pomwe mukuwongolera komanso osalola kuti msana wanu ungogwera pansi.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Decline Crunch

  • Lamulirani Kuyenda Kwanu: Kutsika kwapang'onopang'ono kumafuna kuyenda pang'onopang'ono, koyendetsedwa. Pewani kulakwitsa kofulumira kuchita masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu lakumtunda. Izi zingayambitse kuvulala kwa msana ndipo sizingalondole minofu ya m'mimba.
  • Sungani Khosi Lanu Pang'onopang'ono: Kulakwitsa kofala ndiko kukoka khosi kutsogolo panthawi ya crunch, zomwe zingayambitse mavuto. Manja anu ayenera kuikidwa mopepuka kumbuyo kwa makutu anu kapena kuwoloka pachifuwa chanu, ndipo khosi lanu liyenera kukhala losalowerera ndale logwirizana ndi msana wanu.
  • Gwirani Ntchito Yanu: Chinsinsi chothandizira kwambiri pazochitikazi ndikugwirizanitsa minofu ya m'mimba mwako nthawi yonseyi. Pewani cholakwika chofala chopumula abs pansi pakuyenda. Asungeni

Decline Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Decline Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Crunch, koma ayenera kuyamba ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Ndikofunikiranso kuchita masewera olimbitsa thupi moyenera kuti mupewe kupsinjika kapena kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi wolimbitsa thupi kapena wophunzitsa kuti awonetse mawonekedwe oyenera poyamba. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikumvetsera zizindikiro za thupi lawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Decline Crunch?

  • Decline Reverse Crunch: M'malo mokweza thupi lanu lakumtunda, mumakweza thupi lanu lakumunsi ku chifuwa chanu muli pa benchi yotsika.
  • Decline Oblique Crunch: Kusiyanasiyana kumeneku kumayang'ana minofu ya oblique mwa kupotoza torso panthawi yopita kumtunda wa crunch pa benchi yotsika.
  • Decline Cable Crunch: Izi zimaphatikizapo kugwiritsa ntchito makina a chingwe mukakhala pa benchi yocheperako, kukokera chingwecho kulunjika thupi lanu pamene mukugwedezeka.
  • Decline Twist Crunch: Kusiyanaku kumaphatikizapo kupotoza torso kuchokera mbali ndi mbali panthawi yokwera ya crunch pa benchi yotsika, kulunjika minofu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Decline Crunch?

  • Bicycle Crunch ndiyowonjezera kwambiri ku Decline Crunch chifukwa sikuti imangogwira ntchito ya rectus abdominis, komanso minofu ya oblique, motero kuonetsetsa kuti mimba ikugwira ntchito moyenera komanso momveka bwino.
  • The Plank ndi wothandizira bwino wa Decline Crunch monga amalimbitsa pachimake, kuphatikizapo abdominis yodutsa yomwe ili m'mimba yakuya kwambiri, ndipo imathandizira kukhazikika ndi kaimidwe, kuthandizira ntchito yochitidwa mu Decline Crunch.

Amaxabiso angamahlekwane kanye Decline Crunch

  • Chepetsani Kulimbitsa Thupi kwa Crunch
  • Thupi Kuchepetsa Kuwonda Crunch
  • Zochita za Toning Waist
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Decline Crunch for Waist Reduction
  • Zochita Zolimbitsa Thupi Zam'mimba
  • Chepetsani Kuchita Zolimbitsa Thupi za Crunch
  • Zochita Zolimbitsa Thupi za Waist Targeting
  • Decline Crunch for Core Strength
  • Bodyweight Decline Crunch Technique.