Poids Stabilité Ball Crunch (Bolo Crunch) ye

• Bahagian Badan: Pinggang
• Peralatan: Bertimbang-timbang
• Otot Utama: Rectus Abdominis
• Otot Sekunder: Obliques

Pengenalan kepada Poids Stabilité Ball Crunch (Bolo Crunch) ye

Weighted Stability Ball Crunch ye farikoloɲɛnajɛ ɲuman ye min bɛ farikolo yɔrɔw barika bonya ani ka u toni, kɛrɛnkɛrɛnnenya la abs. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la minnu b’a fɛ k’u ka sabatili jɔnjɔn, u ka balansi ani u farikolo fanga bɛɛ lajɛlen bonya. Ni girinya dɔ donna sɔgɔsɔgɔninjɛ la sabatili bolo kan, o bɛ farikoloɲɛnajɛ fanga bonya, o la, a bɛ farikolo bonya teliya ani ka kalori caman jeni, o b’a kɛ sugandili ɲuman ye mɔgɔ minnu b’a laɲini ka cɛmancɛ yɔrɔ ɲɛfɔlen, barikama sɔrɔ.

Melakukan: Panduan Langkah demi Langkah Poids Stabilité Ball Crunch (Bolo Crunch) ye

• Aw bɛ bolokɔni kuru dɔɔni dɔɔni fo aw kɔ duguma ka dɛmɛ kosɛbɛ, aw bɛ aw gɛnɛgɛnɛw biri ni degere 90 ye ani ka aw senw kɛ duguma.
• Ni girinya surunyalen don aw disi la, aw bɛ aw kɔkiliw lamaga ani ka aw farikolo kuru ka taa sanfɛ ka taa aw gɛnɛgɛnɛw fan fɛ, ka aw kamankunw ni aw kɔ sanfɛla kɔrɔta ka bɔ bolo la.
• Aw bɛ crunch position minɛ waati dɔɔni, ka aw jija aw ka abs bɛ sɔgɔsɔgɔ ka ɲɛ.
• Aw bɛ aw yɛrɛ jigin dɔɔni dɔɔni ka segin ka jigin ka taa a daminɛyɔrɔ la, ka aw yɛrɛ minɛ ani ka a to bolo ka girin. Aw bɛ segin o degeliw kan seginkanni hakɛ ɲininen na.

Tips untuk Melakukan Poids Stabilité Ball Crunch (Bolo Crunch) ye

• Kisɛ hakɛ minɛcogo ɲuman: Aw bɛ girinya tabali walima mansin minɛ ka tɛmɛ aw disi kan ni aw bolo fila ye. Aw bɛ aw jija a girinya kana girinya kojugu - a ka kan ka kɛ gɛlɛya ye nka a man kan ka kɛ fo a bɛ aw ka cogoya tiɲɛ. Misali min ka teli ka kɛ, o ye ka girinya dɔ kɛ min ka gɛlɛn kojugu, o bɛ se ka kɛ sababu ye ka kɔdimi ani ka a cogoya juguya.
• Lamagacogo min bɛ kɔrɔsi: Aw bɛ aw kuru dɔɔni dɔɔni, ka aw farikolo sanfɛla kɔrɔta. Aw bɛ aw jija aw ka abs bɛ baara kɛ, aw kana aw kɔ walima aw kɔ duguma. Misali min ka teli ka kɛ, o ye ka sama ni i kɔ ye walima ka fanga kɛ ka i farikolo kɔrɔta, o bɛ se ka kɛ sababu ye ka joginw sɔrɔ ani ka farikoloɲɛnajɛw kɛ minnu tɛ nafa sɔrɔ kosɛbɛ.
• Lamaga-lamagali dafalen: A ɲini ka sɔrɔ

Poids Stabilité Ball Crunch (Bolo Crunch) ye Soalan Lazim

Adakah pemula boleh lakukan Poids Stabilité Ball Crunch (Bolo Crunch) ye?

Ɔwɔ, daminɛbagaw bɛ se ka Weighted Stability Ball Crunch degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka aw yɛrɛ tanga jogin ma. Ni fanga ni sabatili bɛ ka bonya, a girinya bɛ se ka bonya dɔɔni dɔɔni. A ka ɲi fana ka mɔgɔ yɛrɛ degebaga walima farikoloɲɛnajɛla dɔ bila ka a kɛcogo ɲuman jira walasa ka a dɔn ko farikoloɲɛnajɛ bɛ kɛ ka ɲɛ.

Apakah variasi umum bagi Poids Stabilité Ball Crunch (Bolo Crunch) ye?

• Stability Ball Reverse Crunch: Sani i ka crunching up, i bɛna crunch in reverse, ka i duguma farikolo kɔrɔta ka taa i disi fan fɛ ka sɔrɔ ka balansi kɛ bolo kan ni girinya ye walasa ka gɛlɛya wɛrɛ sɔrɔ.
• Stability Ball Straight-Leg Crunch: Nin fɛn caman ɲɔgɔnna in na, aw bɛna aw senw janya ka ɲɛ ka bɔ kɛnɛ kan ka aw to crunch kɛ bolo kan, ka girinya dɔ minɛ walasa ka dɔ fara a gɛlɛya kan.
• Stability Ball Pike Crunch: O bεε bε bεn i ma k’i farikolo sama ka taa pike cogo la, ka baara k’i ka abs k’i kɔkiliw kɔrɔta sanfɛ fiɲɛ na k’a sɔrɔ i bɛ girinya dɔ minɛ.
• Stability Ball Russian Twist: Ka sigi bolo kan, ka girinya dɔ minɛ i ɲɛfɛ ani ka i farikolo tigɛli kɛ ka bɔ fan dɔ la ka taa fan wɛrɛ fɛ, ka baara kɛ i ka obliques ni i core bɛɛ la.

Apakah latihan yang baik sebagai pelengkap untuk Poids Stabilité Ball Crunch (Bolo Crunch) ye?

• Irisi Twist : Nin degeli in bɛ ɲɔgɔn sɔrɔ kosɛbɛ ni Weighted Stability Ball Crunch ye bawo a bɛ farikolo yɔrɔw baara, ka kɔnɔbara degecogo balannen di ani ka lamaga hakɛ caya min ka kan bolokuruw sɔgɔli la.
• Bisikili sɔgɔli : Bisi sɔgɔli bɛ Weighted Stability Ball Crunch dafa ni kɔnɔbara yɔrɔw danfaralenw laɲini ye, kɛrɛnkɛrɛnnenya la abs duguma ni obliques, o bɛ kɛ sababu ye ka farikoloɲɛnajɛ koloma bɛɛ lajɛlen kɛ ani ka bolokuruw kɛcogo ɲɛ.