Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

• Bahagian Badan: Pinggang
• Peralatan: Berat badan

Pengenalan kepada Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

Decline Crunch ye kɔnɔbara degecogo ɲuman ye min bɛ kɔnɔbara basigilen ni kɔnɔbara basigilenw laɲini, o bɛ dɛmɛ ka kɔnɔbara barika bonya ani ka a ton. A ka ɲi mɔgɔ kelen-kelen bɛɛ ma minnu bɛ farikoloɲɛnajɛ hakɛ cɛmancɛ walima sanfɛla la minnu b’a fɛ k’u ka ab farikoloɲɛnajɛw fanga bonya. Mɔgɔw ​​bɛ se k’a sugandi ka nin farikoloɲɛnajɛ in kɛ a nafa kosɔn, a bɛ se ka kɛ sababu ye ka u jɔcogo ɲɛ, ka farikoloɲɛnajɛ bɛɛ lajɛlen ɲɛ, ani ka kɔnɔbara ɲɛfɔlen ɲuman ni farikolojidɛsɛ sɔrɔ.

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

• Ni aw bɛ aw kɔ duguma digidigi sigilan kan, aw bɛ aw kɔnɔbara fasaw lamaga ka aw sanfɛla kɔrɔta ka taa aw gɛnɛgɛnɛw fan fɛ.
• Aw bɛ aw jija aw kɔ dugumayanfan ka to ka maga sigilan na ani ka aw kamankunw ni kɔ kɔrɔta ka bɔ sigilan kan, ka cɛsiri sinsin aw kɔnɔbara la.
• Aw bɛ nin kurukuruni in minɛ dɔɔni, ka a ye ko aw kɔnɔbaraw bɛ a sɔgɔsɔgɔ.
• Aw bɛ aw yɛrɛ jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la ka segin a lamagacogo kan seginkanni hakɛ ɲininen na.

Tips untuk Melakukan Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch).

• Aw bɛ aw ka lamaga-lamagali kɔlɔsi: Mɔgɔw ​​bɛ fili min kɛ tuma caman na, o ye ka fanga kɛ ka u farikolo kɔrɔta, o bɛ se ka kɛ sababu ye ka kɔ ni kɔ jogin. A nafa ka bon ka baara kɛ ni aw kɔnɔbara fasaw ye walasa ka aw farikolo kɔrɔta ka taa aw gɛnɛgɛnɛw fan fɛ, ani ka aw lamagacogo kɔlɔsi ni aw bɛ aw yɛrɛ jigin ka segin duguma. O bɛna dɛmɛ ka farikolo yɔrɔw minɛ minnu bɛnnen don ani ka joginni bali.
• Aw bɛ aw kɔ to a cogo la: Fili wɛrɛ min ka teli ka kɛ, o ye ka kɔ sama ka a sɔrɔ aw bɛ kurukuruni kɛ. O bɛ se ka kɛ sababu ye ka kɔdimi bila mɔgɔ la. O nɔ na, ​​aw bɛ aw bolow to aw kun kɔfɛ nɔgɔya la ani ka aw kɔ bila yɔrɔ la min tɛ mɔgɔ si ta, ka bɛn aw kɔkolo ma.
• Aw bɛ ninakili ka ɲɛ: Ninakili ye farikoloɲɛnajɛ suguya bɛɛ yɔrɔ koloma ye, nka a bɛ kɛ kɛrɛnkɛrɛnnenya la

Dɔgɔyali Crunch (Dɔgɔtɔrɔso Crunch). Soalan Lazim

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

Ɔwɔ, daminɛbagaw bɛ se ka Decline Crunch degeliw kɛ. Nka, a nafa ka bon k’a dɔn ko nin degeliw in ka gɛlɛn dɔɔnin ka tɛmɛ crunch basigilen kan bawo a bɛ abs baara kosɛbɛ. I n’a fɔ daminɛbaga, a nafa ka bon kosɛbɛ ka daminɛ ni fɛn jɔnjɔnw ye ani ka taa ɲɛ dɔɔnin dɔɔnin ka taa farikoloɲɛnajɛ gɛlɛnw na. Aw ye aw hakili to a la tuma bɛɛ ka farikolo cogoya ɲuman mara walasa aw kana jogin ani ka nafa caman sɔrɔ farikoloɲɛnajɛ la. Ni aw dalen tɛ nin farikoloɲɛnajɛ in kɛcogo la, a ka fisa aw ka laadilikan ɲini farikoloɲɛnajɛla dɔ fɛ.

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

• Decline Reverse Crunch: Sani i ka i sanfɛla kɔrɔta, i bɛ i duguma farikolo kɔrɔta ka taa i disi fan fɛ, ka i dugumabaraw laɲini.
• Decline Oblique Crunch (Dɔgɔtɔrɔso Oblique Crunch): O fɛn caman ɲɔgɔn falen-falen bɛ Kɛ ni i farikolo-yɔrɔ-ko ye n’i bɛ kurukuru ka Taa san fɛ, ka farikolo-yɔrɔw laɲini minnu bɛ i kɔnɔbara kɛrɛw la.
• Decline Cable Crunch: Nin fɛn caman ɲɔgɔnna in na, aw bɛ baara kɛ ni kabali masin ye ka aw to decline bench kan, ka kabali sama ka taa aw farikolo fan fɛ ni aw bɛ crunch kɛ.
• Fura bolokuru min bɛ dɔgɔya, o ye ka fura bolokuru wuli ka taa sanfɛ n’i bɛ a sɔgɔsɔgɔ decline bench kan, ka jɛkafɔ ni fanga dɔ fara farikoloɲɛnajɛ kan.

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

• Plankiw ye Decline Crunches dafalan dafalen ye barisa k’a sɔrɔ laban in sinsinnen bɛ kɔnɔbara basigilen kan, fɔlɔ bɛ kɔnɔbara bɛɛ minɛ, kɔnɔbara basigilen ni kɔ duguma fasaw fana sen bɛ o la, o bɛ kɔnɔbara bɛɛ fanga ni a sabatili sabati.
• Risi Twists ye degeliw ɲuman wɛrɛ ye min bɛ Decline Crunches dafa bawo u bɛ obliques (obliques) laɲini, ka dɛmɛ don ka core fanga ni ɲɛfɔli kɛ min bɛ lamini koɲuman, min bɛ bɛn ɲɔgɔn ma, ka sɔrɔ fana ka wuli-ka-bɔ-yɔrɔ-ko ɲɛ.