Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

• Bahagian Badan: Pinggang
• Peralatan: Berat badan
• Otot Utama: Rectus Abdominis
• Otot Sekunder: Obliques

Pengenalan kepada Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

Decline Crunch ye farikoloɲɛnajɛ barikama ye min bɛ kɔnɔbara fasaw laɲini, kɛrɛnkɛrɛnnenya la kɔnɔbara dugumayanfan, ka kɔnɔbara sabatili ni fanga bonya. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛ kanubagaw ma sanfɛyɔrɔ bɛɛ la, k’a ta daminɛbagaw la ka se mɔgɔkɔrɔbaw ma, minnu b’a ɲini ka six-pack ɲɛfɔlen ɲuman dɔ labɛn ani k’u ka farikoloɲɛnajɛ bɛɛ lajɛlen ɲɛ. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a sugandi ka Decline Crunch don u ka delinako la ka da a nafa kan kɔnɔbara tulu jeni na, ka jɔcogo ɲɛ, ani ka farikoloɲɛnajɛ kɛcogo ɲɛ.

Melakukan: Panduan Langkah demi Langkah Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

• Ni aw kɔkiliw ni aw senw jɔlen don, aw bɛ aw cɛmancɛ kɔrɔta ni aw bɛ aw kɔnɔbara fasaw minɛ ni aw bɛ aw sanfɛla sanfɛla kɔrɔta ka bɔ sigilan kan.
• Aw bɛ to ka wuli fo aw ka se sɔgɔsɔgɔninjɛ sanfɛ, o kɔ aw bɛ nin jɔyɔrɔ in minɛ waati dɔɔni walasa ka aw ka kɔnɔbaraw sɔgɔsɔgɔ ka caya.
• Aw bɛ aw sanfɛla jigin dɔɔni dɔɔni ka segin ka jigin fo a daminɛyɔrɔ la ka aw to aw yɛrɛ la ani aw kana a to aw kɔ ka segin ka jigin dɔrɔn.
• Aw bɛ segin nin wale ninnu kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, aw bɛ aw jija ka sɛbɛncogo ɲuman mara degeliw bɛɛ kɔnɔ.

Tips untuk Melakukan Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

• I ka lamagacogo kɔlɔsi: Dɔgɔyali gɛlɛya bɛ lamaga dɔɔni dɔɔni de wajibiya, min bɛ kɔrɔsi. Aw ye aw yɛrɛ tanga fili ma ka teliya ka farikoloɲɛnajɛ kɛ walima ka baara kɛ ni fanga ye walasa ka aw farikolo sanfɛla kɔrɔta. O bɛ se ka kɛ sababu ye ka kɔ jogin, wa a tɛna kɔnɔbara fasaw laɲini ka ɲɛ.
• Aw bɛ aw kɔ to a la: Fili min ka teli ka kɛ, o ye ka kɔ sama ka taa ɲɛfɛ sɔgɔsɔgɔninjɛ waati, o bɛ se ka kɛ sababu ye ka degun bila mɔgɔ la. Aw bolow ka kan ka bila dɔɔni dɔɔni aw tulo kɔfɛ walima ka u tigɛ aw disi kan, ani aw kɔ ka kan ka to cogo la min tɛ mɔgɔ si ta ka bɛn aw kɔkolo ma.
• Aw ye aw kɔnɔnafili: Aw bɛ se ka nafa caman sɔrɔ nin farikoloɲɛnajɛ in na, o ye ka aw kɔnɔbara fasaw sen don aw la lamaga bɛɛ kɔnɔ. Aw bɛ aw yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka abs lafiya lamaga jukɔrɔ. Aw ye u mara

Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch). Soalan Lazim

Adakah pemula boleh lakukan Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).?

Ɔwɔ, daminɛbagaw bɛ se ka Decline Crunch degeliw kɛ, nka u ka kan ka daminɛ ni decline angle dɔgɔman ye ka dɔ fara a kan dɔɔni dɔɔni ni u fanga ni u muɲuli bɛ ka bonya. A nafa ka bon fana ka farikoloɲɛnajɛ kɛ ka ɲɛ walasa i kana degun walima ka jogin. Nafa bɛ se ka kɛ a la ka farikoloɲɛnajɛ kalanfa walima degelikɛnɛ dɔ bila ka a kɛcogo bɛnnen jira fɔlɔ. I n’a fɔ farikoloɲɛnajɛ kura tɔw bɛɛ, daminɛbagaw ka kan ka daminɛ dɔɔni dɔɔni ani ka u farikolo taamasiɲɛw lamɛn.

Apakah variasi umum bagi Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).?

• Decline Reverse Crunch: Sani aw ka aw sanfɛla kɔrɔta, aw bɛ aw duguma farikolo kɔrɔta ka taa aw disi fan fɛ ka aw to decline bench kan.
• Decline Oblique Crunch (Dɔgɔyali Oblique Crunch): O bεε bε bεn farikolo sεbεnw ma ni a ye farikolo yɔrɔ firifiri crunch sanfɛla waati la decline bench kan.
• Decline Cable Crunch: O ye ka kabali masin kɛ ka i to decline bench kan, ka kabali sama ka taa i farikolo fan fɛ ni i bɛ crunch kɛ.
• Decline Twist Crunch (Dɔgɔyali Twist Crunch): O fɛn caman ɲɔgɔnna yeli ye ka i farikolo tigɛli kɛ ka bɔ fan dɔ la ka taa fan wɛrɛ la crunch sanfɛ waati la decline bench kan, ka farikolo yɔrɔw laɲini.

Apakah latihan yang baik sebagai pelengkap untuk Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).?

• Bicycle Crunch ye faraliba ye Decline Crunch kan barisa a tɛ kɔnɔbara basigilen dɔrɔn baara, nka a bɛ farikolo yɔrɔw fana baara, o la, a bɛ kɔnɔbara degecogo balannen ni bɛɛjɛfanga sabati.
• Plank ye Decline Crunch dafalan ɲuman ye barisa a bɛ kɔnɔbara barika bonya, kɔnɔbara transversal fana sen bɛ o la min ye kɔnɔbara fasa jugumanba ye, wa a bɛ dɛmɛ ka sabatili ni jɔcogo ɲɛ, ka baara min kɛ Decline Crunch kɔnɔ, o dɛmɛ.