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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 amalimbitsa kwambiri minofu yapakati, makamaka abs, ndikuthandizira kukhazikika kwa thupi lonse. Zochita izi ndizoyenera anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kuwongolera mphamvu zawo komanso kaimidwe kawo. Anthu angafune kuchita izi chifukwa champhamvu yake popanga gawo lolimba komanso lopindika, zomwe zimathandiza kuti pakhale bwino komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Crunch

  • Gwirani zogwirirazo mwamphamvu ndikuwonetsetsa kuti mapazi anu ndi athyathyathya pansi, msana wanu uli wowongoka komanso pachifuwa.
  • Ndi kayendetsedwe koyendetsedwa, kanikizani zogwirira pansi pogwira minofu ya m'mimba yanu, kwinaku mukuwongoka msana wanu ndi zigongono m'mbali mwanu.
  • Gwirani malo opunthikawa kwakanthawi, kuyang'ana kwambiri kugunda kwa abs yanu.
  • Pang'onopang'ono bwererani pamalo oyambira, kuonetsetsa kuti mukuwongolera komanso osalola kuti zolemera zigwirizane, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Lever Seated Crunch

  • Yesetsani Kuyenda Kwanu: Pewani kuchita masewera olimbitsa thupi. Chinsinsi cha Lever Seated Crunch yogwira ntchito ndikuyenda pang'onopang'ono, koyendetsedwa. Izi zimalimbitsa minofu yanu yapakati ndikuchepetsa chiopsezo cha kuvulala.
  • Gwirani Ntchito Yanu: Onetsetsani kuti mumagwiritsa ntchito minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi zikutanthauza kusunga minofu yanu yam'mimba yokhazikika komanso yokhazikika. Kulakwitsa kofala ndikupumula pachimake, zomwe zingayambitse mawonekedwe osauka komanso zotsatira zosagwira ntchito.
  • Pewani Kuchulukitsa Kwambiri: Osatambasula kwambiri msana kapena khosi lanu panthawi yochita masewera olimbitsa thupi. Kuchulukirachulukira kungayambitse kupsinjika kapena kuvulala. Sungani msana wanu ndi khosi pamalo osalowerera.
  • Kupuma Moyenera: Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi, kuphatikiza Lever Seated Crunch

Lever Seated Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Seated Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Seated Crunch. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi amayang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Crunch?

  • Medicine Ball Seated Crunch: Mu mtundu uwu, mumagwira mpira wamankhwala pachifuwa chanu pamene mukukhala pansi, zomwe zimawonjezera zovuta.
  • Wolemera Seated Crunch: Kusiyanaku kumaphatikizapo kunyamula mbale yolemera kapena dumbbell pachifuwa chanu pamene mukuchita masewera olimbitsa thupi, zomwe zimawonjezera vuto lina.
  • Lever Seated Oblique Crunch: Mtundu uwu umalimbana ndi minofu ya oblique popotoza torso yanu kumbali pamene mukuchita crunch.
  • Lever Seated Reverse Crunch: Mwakusiyana uku, m'malo motsamira kutsogolo, mumatsamira cham'mbuyo motsutsana ndi kukana, ndikugwira ntchito yanu yapansi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Lever Seated Crunch?

  • Russian Twists: Zochita izi zimakwaniritsa Lever Seated Crunch polunjika minofu ya oblique. Ngakhale Lever Seated Crunch imayang'ana minofu yakutsogolo yam'mimba, Zopotoza zaku Russia zimathandizira kulimbikitsa ndi kumveketsa mbali za pamimba, kupereka masewera olimbitsa thupi m'mimba.
  • Njinga Zanjinga: Izi zimathandizira Lever Seated Crunch pophatikiza zabwino za crunch ndikuyenda kokhota. Izi sizimangoyang'ana pa rectus abdominis komanso ma oblique akunja, kuwonetsetsa kulimbitsa thupi kwapakati.

Amaxabiso angamahlekwane kanye Lever Seated Crunch

  • Gwiritsani ntchito makina opangira chiuno
  • Kukhala pansi crunch kulimbitsa thupi
  • Limbikitsani kukhala pansi crunch
  • Zochita zolimbitsa thupi zolunjika m'chiuno
  • Zowonongeka zopangidwa ndi makina
  • Gwiritsani ntchito zida zolimbitsa thupi m'chiuno
  • Makina okhala pansi akuphwanyika
  • Lever wokhala m'chiuno ntchito
  • Makina ochitira masewera olimbitsa thupi a crunches
  • Kulimbitsa m'chiuno ndi makina owonjezera