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Mapazi a Crunch Pansi pa Bench

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Mapazi a Crunch Pansi pa Bench

The Floor Crunch Feet pa Bench Exercise ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba mwanu, kupititsa patsogolo bata komanso kukhazikika. Zochita zolimbitsa thupizi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu zawo zazikulu komanso kupirira. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa sikuti amangothandiza kuti abs amveke, komanso amathandizira kuwongolera kaimidwe, kuchepetsa ululu wammbuyo, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapazi a Crunch Pansi pa Bench

  • Ikani mapazi anu pa benchi ndi mawondo anu akuwerama pa ngodya ya 90-degree ndipo manja anu akupumula pang'onopang'ono kumbuyo kwa mutu wanu.
  • Gwirizanitsani minofu yanu ya m'mimba, tulutsani mpweya, ndikukweza thupi lanu lakumtunda kumawondo anu, kuonetsetsa kuti khosi lanu ndi mutu wanu ukhale womasuka kuti musavutike.
  • Gwirani kugwedezeka pamwamba kwa kamphindi, mukumva kugwedezeka mu abs yanu.
  • Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumene mukuyambira pamene mukulowetsamo, kuonetsetsa kuti abs yanu ikugwirabe ntchito panthawi yonseyi. Bwerezani izi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mapazi a Crunch Pansi pa Bench

  • Gwirani Ntchito Yanu Yoyambira: Chinsinsi chothandizira kugwedeza pansi bwino ndikugwirizanitsa minofu yanu yaikulu. Pewani kukoka khosi lanu kapena kugwiritsa ntchito manja anu kukweza thupi lanu lakumtunda, chifukwa izi zingayambitse mavuto ndi kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yam'mimba kuti mukweze thupi lanu lakumtunda kuchoka pansi.
  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Onetsetsani kuti crunch iliyonse ikuchedwa komanso yoyendetsedwa. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimapangitsa kuti ntchitoyo ikhale yogwira mtima kwambiri pamene imapangitsa kuti mitsempha ya m'mimba ikhale yovuta kwambiri.
  • Njira Yopumira: Kupuma moyenera ndikofunikira pakuchita izi. Exhale pamene mukukweza thupi lanu lakumtunda ndikulowetsamo pamene mukutsitsanso pansi. Kugwira mpweya wanu kapena kupuma mosadukiza kungayambitse

Mapazi a Crunch Pansi pa Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapazi a Crunch Pansi pa Bench?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Floor Crunch pa Bench. Komabe, ndikofunikira kuyamba ndi kangapo kakang'ono ka kubwereza ndi kuyika, ndikuwonjezera pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati masewerawa akuwoneka ovuta kwambiri, ndi bwino kusintha kapena kusankha masewera olimbitsa thupi omwe amayang'ana gulu limodzi la minofu. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapazi a Crunch Pansi pa Bench?

  • The Oblique Crunch with Feet on Bench imayang'ana kwambiri pamitsempha yam'mimba yam'mimba, yomwe ikufuna kuti mupotoze torso yanu panthawi yopukutira.
  • The Long Arm Crunch yokhala ndi Mapazi Pa Bench imatambasula manja anu kumbuyo kwanu, ndikuwonjezera kukana ndikuwonjezera zovuta za crunch.
  • Bicycle Crunch with Feet on Bench imaphatikizapo kubweretsa chigongono chanu ku bondo lina, kuphatikiza ma obliques anu ndi abs otsika.
  • The Double Crunch with Feet on Bench imaphatikiza kusuntha kwachikhalidwe komanso kugwedezeka kobwerera, kumagwira ntchito kumtunda ndi kumunsi kwapanthawi yomweyo.

Izinto zokufunda ezishisa ezivumelekile Mapazi a Crunch Pansi pa Bench?

  • Bicycle Crunch ndi ntchito ina yomwe imayenderana bwino ndi Floor Crunch Feet pa Bench chifukwa imayang'ananso minofu ya m'mimba koma imawonjezera chinthu chozungulira kuti agwirizane ndi zolimbitsa thupi, zomwe zimapereka kulimbitsa thupi kwakukulu.
  • Potsirizira pake, Russian Twist ndi yowonjezera yopindulitsa ku Floor Crunch Feet pa Bench pamene ikuyang'ana dera lonse la m'mimba, makamaka obliques, kupititsa patsogolo mphamvu zozungulira komanso kukhazikika kwapakati, zomwe zingathe kupititsa patsogolo mphamvu za crunches zanu.

Amaxabiso angamahlekwane kanye Mapazi a Crunch Pansi pa Bench

  • Kuchita masewera olimbitsa thupi m'chiuno
  • Bench crunches kwa m'chiuno
  • Pansi crunches bodyweight kulimbitsa thupi
  • Zokhotakhota pansi zofikira m'chiuno
  • Mapazi pa benchi crunches
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • M'chiuno kuumba crunches pansi
  • Kulimbitsa thupi kwapansi ndi benchi
  • M'chiuno mothandizidwa ndi benchi
  • Bodyweight crunches kwa chiuno toning