Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ

• Bahagian Badan: Pinggang
• Peralatan: Berat badan
• Otot Utama: Rectus Abdominis
• Otot Sekunder: Iliopsoas, Obliques, Tensor Fasciae Latae

Pengenalan kepada Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ

Suspended Reverse Crunch ye farikoloɲɛnajɛ barikama ye min bɛ kɛ ka kɔnɔbara dugumayanfan, kɔkili flexors ani obliques laɲini, ka kɔnɔbara farikoloɲɛnajɛ bɛɛ lajɛlen di. A bɛnnen don farikoloɲɛnajɛ daminɛbagaw ni farikoloɲɛnajɛ kanubagaw ma minnu bɛ taa ɲɛ, bawo a bɛ se ka ladilan ka kɛɲɛ ni mɔgɔ kelen-kelen bɛɛ ka fanga n’u ka fɛn caman sɛgɛsɛgɛli ye. Mɔgɔw ​​bɛna a fɛ ka nin degeliw kɛ barisa a bɛ farikolo sabatili sabati, ka jɔcogo ɲɛ, ani ka dɛmɛ don ka cɛmancɛ-yɔrɔ ton ni barikama sɔrɔ.

Melakukan: Panduan Langkah demi Langkah Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ

• Aw bɛ aw senw tilennen to ani ka u kɛ ɲɔgɔn fɛ, o kɔ aw bɛ aw kɔkiliw kɔrɔta ka bɔ duguma ni aw bɛ aw senkɔniw kɛ ka aw gɛnɛgɛnɛw sama ka taa aw disi fan fɛ.
• Aw bɛ aw jɔ dɔɔni ni aw gɛnɛgɛnɛw bɛ disi la, aw bɛ aw jija aw kɔkiliw bɛ sɔgɔsɔgɔ pewu.
• Aw bɛ aw senw jigin dɔɔni dɔɔni ka segin u daminɛyɔrɔ la, aw bɛ aw senkɔniw to u ka baara kɛ ani aw kana a to aw kɔ ka maga duguma.
• Aw bɛ segin nin wale in kan fo ka se segin hakɛ ɲininen ma, ka aw jija ka lamagacogo kɔrɔsilenw mara a bɛɛ la.

Tips untuk Melakukan Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ

• **Lamaga-lamagali minnu bɛ kɔlɔsi**: Aw kana kɔrɔtɔ farikoloɲɛnajɛ la. Aw ka lamaga-lamagaliw ka kan ka kɛ dɔɔni dɔɔni ani ka u kunbɛn. Ni aw bɛ aw senw jigin, aw bɛ o kɛ dɔɔni dɔɔni walasa aw kɔnɔbara fasaw ka se ka don ɲɔgɔn na kosɛbɛ. Misali min ka teli ka kɛ, o ye ka senw bila ka jigin joona, o bɛ dɔ bɔ farikoloɲɛnajɛ nafa la, wa a bɛ se ka kɛ sababu ye ka jogin.
• **Finakili**: Ninakili ɲuman nafa ka bon farikoloɲɛnajɛ suguya bɛɛ la, hali Suspended Reverse Crunch. Aw bɛ fiɲɛ sama ni aw bɛ aw senw jigin ani ka ninakili bɔ ni aw bɛ aw gɛnɛgɛnɛw kɔrɔta ka taa aw disi fan fɛ. O bɛna aw dɛmɛ ka aw yɛrɛ minɛ ani ka aw sabati farikoloɲɛnajɛ kɛtuma na.
• **Aw kana baara kɛ ni Momentum ye**:

Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ Soalan Lazim

Adakah pemula boleh lakukan Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ?

Ɔwɔ, daminɛbagaw bɛ se ka Suspended Reverse Crunch degeliw kɛ, nka u ka kan k’a lajɛ ko u cogoya ni u kɛcogo bɛnnen don walasa u kana jogin. O degeliw bɛ fanga ni sabatili hakɛ dɔ de wajibiya. Ni daminɛbaga y’a ye ko a ka gɛlɛn kojugu, u bɛ se k’a daminɛ ni degeliw nɔgɔmanw ye walasa k’u ka fanga kolomaw bonya, i n’a fɔ a bɛ to ka sɔgɔsɔgɔ walima ka gɛnɛgɛnɛ kɔrɔta, ka taa ɲɛ dɔɔni dɔɔni ka taa ɲɛ ka taa ɲɛ i n’a fɔ Suspended Reverse Crunch. I n’a fɔ a bɛ kɛ cogo min na tuma bɛɛ, a ka ɲi ka lajɛ kɛ ni farikoloɲɛnajɛla dɔ ye walasa ka a dɔn ko farikoloɲɛnajɛ bɛ kɛ ka ɲɛ.

Apakah variasi umum bagi Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ?

• Senw kɔrɔtacogo min bɛ wuli, o ye fɛn wɛrɛ ye min bɛ ɲɔgɔn falen, i bɛ jɛgɛn yɔrɔ min na, nka i bɛ i senw kɔrɔta ka ɲɛ san fɛ sanni i k’i gɛnɛgɛnɛw kɔrɔta.
• Swiss Ball Reverse Crunch ye dugukolo-yɔrɔ-ko ye min na i bɛ i da i kɔ kan Swiss bolo kan ka kɔsegin-krunch lamaga kɛ.
• Sliding Disc Reverse Crunch ye fɛn caman sɛgɛsɛgɛli ye min bɛ kɛ ni disiki sɔgɔlenw ye i sen kɔrɔ k’i to pankurun jɔyɔrɔ la, ka i gɛnɛgɛnɛw sama ka taa i disi fan fɛ.
• TRX Reverse Crunch ye suspension trainer variation ye min kɔnɔ i bɛ i senw don TRX sirilanw na ka i gɛnɛgɛnɛw kɔrɔta ka taa i disi fan fɛ.

Apakah latihan yang baik sebagai pelengkap untuk Suspended Reverse Crunch (Kɔrɔsili kɔsegin) min bɛ jɔ?

• Bicycle Crunches fana bɛ Suspended Reverse Crunches dafa kosɛbɛ, barisa u bɛ rectus abdominis ni obliques laɲini, i n’a fɔ Suspended Reverse Crunches, o la, o farikolo ninnu fanga ni u ka sɛgɛsɛgɛli bɛ bonya, o bɛ se ka kɛ sababu ye ka baara kɛcogo ɲuman ni nɔ ɲumanw sɔrɔ ni aw bɛ Suspended Reverse Crunches kɛ.
• Senw kɔrɔtali ye farikoloɲɛnajɛ wɛrɛ ye min bɛ ɲɔgɔn dafa barisa u bɛ kɔnɔbara duguma fasaw ni kɔkiliw fana laɲini, i n’a fɔ Suspended Reverse Crunches, o bɛ se ka dɛmɛ ka lamaga, fanga ani kunbɛnni bɛɛ lajɛlen ɲɛ ka taa a fɛ o yɔrɔw la, o bɛ na ni baara kɛcogo ɲuman ye Suspended kɔnɔ Crunches (Crunches) minnu bɛ kɔsegin.