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Negative Crunch

Umakhi woMsebenzi

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

The Negative Crunch ndi masewera olimbitsa thupi omwe amalimbitsa mtima kwambiri omwe amalimbana ndi minofu ya m'mimba, kuthandizira kukhazikika, kulimbitsa thupi, komanso kulimbitsa thupi kwathunthu. Ndizoyenera anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza oyamba kumene, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi mphamvu ndi kupirira. Anthu angafune kuphatikizirapo Negative Crunch muzochita zawo zolimbitsa thupi chifukwa sizimangowonjezera mphamvu komanso kukhazikika kwapakati, komanso zimathandizira kuwongolera bwino kwa thupi, zimachepetsa ululu wammbuyo, komanso zimatha kuthandizira pakatikati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Negative Crunch

  • Ikani manja anu pang'onopang'ono kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu, ndipo gwirani pakati panu pokokera mimba yanu kumsana wanu.
  • Pang'onopang'ono kwezani thupi lanu lakumtunda ku mawondo anu, pogwiritsa ntchito minofu ya m'mimba osati khosi kapena mapewa anu, mpaka mapewa anu achoka pansi.
  • Gwirani izi kwa kamphindi, kenaka muchepetse thupi lanu pang'onopang'ono, kukana kukoka kwa mphamvu yokoka kuti mugwiritse ntchito abs yanu kwambiri.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera komanso mawonekedwe oyenera panthawi iliyonse.

Izinto zokwenza Negative Crunch

  • Mayendedwe Oyendetsedwa: Chinsinsi cha kugwedezeka koyipa kopambana ndi kayendetsedwe koyendetsedwa. Pamene mukukweza thupi lanu kumtunda kwa mawondo anu, pumani mpweya ndikugwedeza abs anu. Kenako, dzichepetseni pang'onopang'ono pomwe mukuyambira pomwe mukupumira. Mukapita pang'onopang'ono, m'pamenenso mudzakhala ndi abs yanu.
  • Pewani Kupsinjika kwa Pakhosi: Kulakwitsa kofala ndikokokera khosi kutsogolo pamene mukuchita crunch yomwe ingayambitse kupsinjika. Kuti mupewe izi, yerekezerani kuti mwagwira apulo pakati pa chibwano chanu ndi chifuwa. Izi zidzakuthandizani kuti khosi lanu likhale losalowerera ndale komanso kuchepetsa chiopsezo cha kuvulala.
  • Gwirani Ntchito Yanu: Onetsetsani kuti mumagwiritsa ntchito minofu yanu yayikulu panthawi yochita masewera olimbitsa thupi. Cholakwika chofala ndikugwiritsa ntchito ma flexor a m'chiuno kapena kuthamanga kuti mukweze

Negative Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Negative Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Negative Crunch. Komabe, ndikofunikira kuti muyambe ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pakapita nthawi. Mawonekedwe oyenera ndi ofunikanso kwambiri kuti asavulale. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ndibwino kufunsa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Negative Crunch?

  • Bicycle Crunch: Mu mtundu uwu, mumasinthasintha kubweretsa chigongono chanu ku bondo lina, zomwe zimagwiranso ntchito.
  • Vertical Leg Crunch: Pakugwedeza uku, mumakweza miyendo yanu molunjika ndikuyesa kufikira zala zanu ndi manja anu, kulunjika kumtunda kwa abs.
  • Long Arm Crunch: Kusiyanaku kumachitika ndi manja anu molunjika kumbuyo kwanu, zomwe zimawonjezera zovuta komanso kulimba kwa crunch.
  • Cross-body Crunch: Muzochita izi, mumabweretsa chigongono chanu ndi bondo losiyana ndi thupi lanu, zomwe zimagwira ntchito zonse ziwiri ndi obliques.

Izinto zokufunda ezishisa ezivumelekile Negative Crunch?

  • Bicycle Crunches ndi masewera ena owonjezera chifukwa samangoyang'ana ma abs komanso ma obliques, zomwe zimathandiza kupititsa patsogolo mphamvu zapakati komanso kukhazikika, zomwe ndizofunikira kwambiri pakugwira ntchito kwa Negative Crunches.
  • The Russian Twist imathandizira Negative Crunch poyang'ana ma obliques ndi abs otsika, madera omwe sali okhudzidwa kwambiri mu Negative Crunch, motero amapereka kulimbitsa thupi kwakukulu kwapakati.

Amaxabiso angamahlekwane kanye Negative Crunch

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  • Bodyweight Crunch Workout
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  • Zochita Zolimbana ndi Chiuno
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  • Negative Crunch Core Workout