Reverse Crunch
Umakhi woMsebenzi
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Ukuxhumana kwe Reverse Crunch
The Reverse Crunch ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'munsi mwamimba, yomwe imapangitsa kukhazikika komanso kukhazikika. Ndioyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Wina angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azitha kukhala bwino, kuchita bwino pamasewera, komanso kuthandiza pazochitika zatsiku ndi tsiku zomwe zimafuna kukweza kapena kupinda.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Crunch
- Gwirani mawondo anu ndikukweza miyendo yanu kuti ntchafu zanu zikhale zozungulira pansi ndipo mawondo anu amapindika pamtunda wa digirii 90.
- Phatikizani abs yanu kuti mupirire m'chiuno mwanu pansi ndikuyang'ana pachifuwa chanu; mawondo anu abwerenso cha pachifuwa chanu.
- Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira, kusunga mawondo anu.
- Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuonetsetsa kuti minofu yanu yam'mimba ikugwira ntchito nthawi yonseyi.
Izinto zokwenza Reverse Crunch
- **Kusuntha Kwa Miyendo:** Maondo anu ndikukweza miyendo yanu kuti ntchafu zanu zikhale zolunjika pansi ndi mawondo anu opindika pamakona a digirii 90. Pamene mukuchita masewera olimbitsa thupi, pewani kugwedeza miyendo yanu kuti mutenge mphamvu. Kuyenda kuyenera kuyendetsedwa ndikuchokera pachimake, osati miyendo yanu.
- ** Phatikizani Core Yanu: ** Chinsinsi cha kugwedezeka kumbuyo ndikugwirizanitsa minofu yanu yapakati. Pamene mukukweza m'chiuno pansi, yang'anani kugwiritsa ntchito abs, osati mikono kapena khosi. Ichi ndi cholakwika chofala chomwe chingayambitse kulimbitsa thupi kocheperako komanso kuvulala komwe kungachitike.
- **Kuyenda Koyendetsedwa:** Pamene mukutsitsa chiuno kumbuyo pansi, chitani pang'onopang'ono komanso mowongolera. Pewani chiyeso cholola kuti miyendo yanu igwe mofulumira, zomwe zingatheke
Reverse Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Reverse Crunch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Crunch. Ndi masewera osavuta omwe amalunjika kumunsi kwa abs. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungachitire, lingalirani zofunsira upangiri kwa katswiri wazolimbitsa thupi. Atha kupereka chitsogozo pamawonekedwe olondola ndikusintha ngati kuli kofunikira.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Crunch?
- The Hanging Reverse Crunch ndi mtundu wapamwamba kwambiri pomwe mumapachikidwa kuchokera pa chokokera mmwamba, ndikukweza mawondo anu pachifuwa chanu.
- The Decline Reverse Crunch imachitidwa pa benchi yocheperako, ndikuwonjezera zovuta ku minofu yanu yayikulu.
- The Reverse Crunch with Twist imaphatikizapo kayendedwe kozungulira kuti igwirizane ndi obliques.
- The Weighted Reverse Crunch ndikusintha komwe mumanyamula kulemera pakati pa mapazi anu kuti muwonjezere kukana.
Izinto zokufunda ezishisa ezivumelekile Reverse Crunch?
- Bicycle Crunches ndi masewera ena abwino kwambiri omwe amathandizira Reverse Crunches chifukwa amalunjika kumunsi ndi kumtunda kwa abs komanso obliques, kupereka masewera olimbitsa thupi a m'mimba.
- Kukweza Miyendo kungakhale kothandiza kwambiri kwa Reverse Crunches monga momwe amayang'ana m'munsi abs, omwe amakhalanso nawo pa Reverse Crunches, motero amalimbikitsa mphamvu ndi kamvekedwe ka gulu la minofu iyi.
Amaxabiso angamahlekwane kanye Reverse Crunch
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Reverse Crunch Workout
- Zochita za toning m'chiuno
- Bodyweight routine kwa core
- Reverse Crunch njira
- Momwe mungapangire Reverse Crunches
- Zolimbitsa thupi zochepetsera chiuno
- Zolimbitsa thupi m'chiuno m'nyumba
- Zochita zolimbitsa thupi m'chiuno
- Reverse Crunch kuti m'mimba mphamvu