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Long Arm Crunch

Umakhi woMsebenzi

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

Long Arm Crunch ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbitsa minofu ya m'mimba, kupititsa patsogolo kukhazikika komanso kukonza kaimidwe. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kusinthasintha kwake komanso zovuta zosinthika kutengera kuyika kwa mkono. Anthu ayenera kuphatikizira zolimbitsa thupi izi m'machitidwe awo kuti awonjezere mphamvu, kuthandizira makina abwino a thupi, ndikuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Long Arm Crunch

  • Yendani miyendo yanu pa mawondo ndi mapazi anu molimba pansi, kuonetsetsa kuti pali mtunda womasuka.
  • Gwirizanitsani minofu yanu ya m'mimba pamene mukukweza thupi lanu lakumtunda kuchoka pansi, kufika pamanja pa mawondo anu, koma muwasunge mowongoka ndikufanana pansi.
  • Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kusunga ulamuliro komanso kusalola mapewa anu kukhudza bwino mphasa musanayambe kubwerezabwereza.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera, komanso pachimake chanu chikugwira ntchito nthawi yonseyi.

Izinto zokwenza Long Arm Crunch

  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zidzakuthandizani kugwirizanitsa minofu yanu yapakati bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Kupuma: Kumbukirani kupuma pamene mukutsitsa thupi lanu ndikupuma pamene mukugwedezeka. Izi zidzakuthandizani kugwirizanitsa minofu yanu yapakati bwino ndikupangitsa kuti ntchitoyo ikhale yosavuta kuchita.
  • Pewani Kutsekereza Msana Wanu: Ndikofunikira kuti msana wanu ukhale pansi pansi nthawi yonse yochita masewera olimbitsa thupi. Kubweza msana wanu kungayambitse msana wanu ndipo kungachepetse mphamvu ya masewera olimbitsa thupi.

Long Arm Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Long Arm Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Long Arm Crunch. Ndi masewera olimbitsa thupi olunjika pamimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, ganizirani kupeza upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Long Arm Crunch?

  • Bicycle Crunch: Pakusiyana uku, mumagona chagada, kwezani mapewa anu pansi, ndikubweretsa bondo lililonse kumbali ina, kutengera mayendedwe anjinga.
  • Vertical Leg Crunch: Pakuchita izi, gonani chagada ndi miyendo yanu molunjika mlengalenga, kenaka kwezani ntchafu yanu ku ntchafu zanu ndikuyimitsa miyendo yanu.
  • Kudumpha Pawiri: Kusiyanaku kumaphatikiza kuphwanyidwa kwachikhalidwe ndi kutsitsimuka. Mukagona chagada, mumakweza thupi lanu lakumtunda ndi miyendo yanu pansi, kubweretsa mawondo anu ndi zigongono pamodzi.
  • Kupotoza Crunch : Izi zimaphatikizapo kugwedeza nthawi zonse koma ndi kupotoza pamwamba kuti mugwiritse ntchito minofu ya oblique. M'malo mokweza molunjika, mumakweza ndi kupotoza thupi lanu lakumtunda kuti musinthe mbali.

Izinto zokufunda ezishisa ezivumelekile Long Arm Crunch?

  • Mapulani amaphatikizanso ndi Long Arm Crunches pamene amathandizira kulimbikitsa pachimake chonse, kuphatikizapo transverse abdominis yomwe ndi minofu yakuya yomwe imathandizira kukhazikika, kaimidwe ndi mphamvu zonse.
  • Reverse Crunches ndi chinthu china chothandizira ku Long Arm Crunches chifukwa makamaka amayang'ana minofu ya m'mimba, yomwe imayang'ana kumtunda kwa abs mu Long Arm Crunches.

Amaxabiso angamahlekwane kanye Long Arm Crunch

  • Kulimbitsa thupi kwa Long Arm Crunch
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zolunjika m'chiuno
  • Chizolowezi cha Long Arm Crunch
  • Kulimbitsa thupi m'chiuno
  • Kulimbitsa chiuno ndi Long Arm Crunch
  • Long Arm Crunch kuti mukhale wamphamvu pachimake
  • Zochita za Bodyweight Long Arm Crunch
  • Zochita zochepetsera m'chiuno
  • Njira ya Long Arm Crunch