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Lever Seated Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiNyankole machine
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Lever Seated Crunch

The Lever Seated Crunch ndi masewera olimbitsa thupi omwe amalimbikitsa makamaka minofu ya m'mimba, zomwe zimathandiza kuti pakhale kukhazikika kwapakati komanso kaimidwe. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi mphamvu zake. Anthu angasankhe kuchita masewerawa kuti awonjezere mphamvu zawo, kusintha magwiridwe antchito a thupi lonse, ndikusema minofu ya m'mimba mwawo kuti awoneke bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Crunch

  • Gwirani cholemetsa kapena lever kutsogolo kwa chifuwa chanu ndi manja anu onse, ndikumangirira zigongono zanu ndipo manja anu akuyang'ana kwa inu.
  • Yendani pang'onopang'ono mpaka msana wanu uli pamtunda wa digirii 45 ndi benchi kapena mpando, ndikusunga msana wanu molunjika komanso pachimake chanu.
  • Gwirani malowa kwa masekondi angapo, kenaka gwiritsani ntchito minofu ya m'mimba yanu kuti mubwerere kumalo oyambira.
  • Bwerezaninso izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera kuti masewerawa agwire bwino ntchito.

Izinto zokwenza Lever Seated Crunch

  • Kusuntha Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti muchepetse. Kusunthaku kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana kwambiri kuphatikizika ndi kukulitsa minofu ya m'mimba. Kuthamangira kusuntha kungayambitse mawonekedwe osauka, kuchepetsa mphamvu ya masewera olimbitsa thupi komanso kuonjezera chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Lever Seated Crunch, onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Izi zikutanthawuza kutambasulira kwathunthu torso yanu kumbuyo kwa pad, kenako ndikusunthira kutsogolo momwe mungathere. Pewani kulakwitsa pochita ma half-crunches, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi.
  • Kupumira: Kumbukirani kupuma moyenera. Pumani mpweya pamene mukutambasula mmbuyo

Lever Seated Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Seated Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Seated Crunch, koma ndikofunikira kuwonetsetsa kuti akugwiritsa ntchito mawonekedwe olondola komanso osakweza kulemera kwambiri. Zingakhale zopindulitsa kwa oyamba kumene kuyamba ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera kuti asavulale. Ndikofunikiranso kuyamba ndi kulemera kochepa ndikuwonjezeka pang'onopang'ono monga mphamvu ndi chipiriro zimamanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Crunch?

  • Kusiyana kwina ndi Kneeling Cable Crunch, komwe kumaphatikizapo kugwada pansi ndikugwetsa chingwe chokwera kupita ku thupi lanu.
  • Swiss Ball Crunch ndi njira inanso, pomwe mumagwiritsa ntchito mpira wokhazikika kuti muwonjezere chinthu chokhazikika komanso kuchitapo kanthu koyambira.
  • Bicycle Crunch ndi kusintha kwa thupi, komwe mumagona chagada ndikuyendetsa njinga ndi miyendo yanu uku mukugwedeza thupi lanu lakumtunda.
  • The Reverse Crunch ndi kusiyana kwina komwe mumagona chamsana, kwezani chiuno chanu pansi, ndikugwedeza mawondo anu pachifuwa chanu.

Izinto zokufunda ezishisa ezivumelekile Lever Seated Crunch?

  • Kupotoza kwa Russia: Zochita izi zimakwaniritsa Lever Seated Crunches monga momwe zimayendera minofu ya oblique, kupititsa patsogolo mphamvu zozungulira komanso kuyenda, zomwe zingathandize kusuntha komwe kumakhudzidwa ndi Lever Seated Crunches.
  • Njinga Zanjinga: Ma Crunches a Bicycle ndi othandiza kwambiri kwa Lever Seated Crunches chifukwa amalunjika kumtunda ndi kumunsi kwa abs komanso obliques, kupereka masewera olimbitsa thupi a m'mimba omwe amachititsa kuti ma Lever Seated Crunches agwire bwino.

Amaxabiso angamahlekwane kanye Lever Seated Crunch

  • Gwiritsani ntchito masewera olimbitsa thupi m'chiuno
  • Kukhala pansi crunch kulimbitsa thupi
  • Lever wakhala crunch chizolowezi
  • Chiuno cholunjika pa zida zochitira masewera olimbitsa thupi
  • Gwiritsani ntchito makina osindikizira
  • Zochita zolimbitsa thupi m'chiuno ndi makina owonjezera
  • Kukhala crunches kwa m'chiuno toning
  • Gwiritsani ntchito makina ochita masewera olimbitsa thupi m'mimba
  • Lever okhala pansi crunch njira
  • Kulimbitsa thupi m'chiuno ndi makina owonjezera