Reverse Crunch
Umakhi woMsebenzi
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Ukuxhumana kwe Reverse Crunch
The Reverse Crunch ndi masewera olimbitsa thupi omwe amalimbana kwambiri ndi rectus abdominis ndi obliques, kupititsa patsogolo mphamvu ya m'mimba ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, omwe akufuna kukulitsa nyonga yawo yayikulu ndikuwongolera bwino. Kuphatikizira Reverse Crunches muzochita zolimbitsa thupi kungathandize kuti mukhale ndi kaimidwe kabwino, kuchita bwino kwa masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha ululu wammbuyo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Crunch
- Gwirani mawondo anu pamtunda wa digirii 90 ndikukweza mapazi anu pansi, kuti ntchafu zanu zikhale zapansi.
- Gwirani ma abs anu ndikukweza chiuno chanu pansi, kubweretsa mawondo anu pachifuwa chanu.
- Gwirani malowa kwa kamphindi, kenaka tsitsani m'chiuno mwanu pang'onopang'ono mpaka pomwe munayambira.
- Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Reverse Crunch
- Pewani Kulimbitsa Khosi Lanu: Kulakwitsa kwina kofala ndikumangirira khosi lanu pokweza chibwano chanu pachifuwa chanu. Kuti muchite izi, sungani khosi lanu momasuka ndikuyang'ana m'mwamba nthawi yonse yochita masewera olimbitsa thupi. Cholinga chanu chiyenera kukhala pakuchita abs, osati zomwe zikuchitika ndi khosi kapena mutu wanu.
- Gwiritsani Ntchito Ma Abs Anu, Osati Manja Anu: Anthu ena amakhala ndi chizolowezi chokankhira pansi ndi manja awo kuti athandize kukweza chiuno chawo pansi. Izi sizingochepetsa mphamvu zolimbitsa thupi koma
Reverse Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Reverse Crunch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Crunch. Ndizochita zolimbitsa thupi zolunjika kumunsi kwa m'mimba minofu. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Zitha kukhala zovuta poyamba, koma ndikuchita pafupipafupi, zimakhala zosavuta. Monga nthawi zonse, ngati pali kusapeza bwino kapena kupweteka pamene mukuchita masewera olimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena dokotala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Crunch?
- Mu Sliding Disc Reverse Crunch, mumagwiritsa ntchito ma diski otsetsereka pansi pa mapazi anu kuti muwonjezere kusuntha, ndikuwonjezera mphamvu yolimbitsa thupi.
- The Weighted Reverse Crunch imaphatikizapo kugwira dumbbell kapena mbale yolemera pakati pa mapazi anu pamene mukuchita masewera olimbitsa thupi kuti muwonjezere kukana.
- The Hanging Reverse Crunch ndikusintha kotsogola komwe mumapachikidwa pa chokokera mmwamba ndikukweza mawondo anu pachifuwa chanu.
- Bench Reverse Crunch imaphatikizapo kugona pa benchi m'malo mwa pansi, kupereka kusuntha kwakukulu komanso kuwonjezereka kovuta.
Izinto zokufunda ezishisa ezivumelekile Reverse Crunch?
- Bicycle Crunches imapangitsanso ubwino wa Reverse Crunches powonjezera chinthu chozungulira, chomwe chimathandizira kugwirizanitsa ma obliques kwambiri, potero kumapangitsa kuti mphamvu zonse zikhale bwino.
- Miyendo imakweza, monga Reverse Crunches, imayang'ana minofu ya m'munsi mwa mimba, koma imagwiritsanso ntchito ma flex flex hip, kupereka ntchito yowonjezereka kwa dera lonse lapakati.
Amaxabiso angamahlekwane kanye Reverse Crunch
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Reverse Crunch Workout
- Zochita za toning m'chiuno
- Kulimbitsa thupi m'chiuno
- Reverse Crunch routine
- Zochita zolimbitsa m'chiuno
- Bodyweight Reverse Crunch
- Zolimbitsa thupi zolunjika m'chiuno
- Reverse Crunch kwa toning m'chiuno
- Zolimbitsa thupi zolimbitsa thupi kuti mukhale ndi chiuno chochepa.