Crunch ƒe ʋuʋu

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Crunch ƒe ʋuʋu

Crunch kamedede nye kamedede vevi aɖe si doa ŋusẽ ƒodo ƒe lãmekawo koŋ, si wɔnɛ be ame ƒe nɔnɔme, dadasɔ, kple kamedede bliboa nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋutete. Amewo adi be yewoatsɔ Crunches ade yewoƒe ɖoɖowɔɖi me be yewoatu yewoƒe akɔtawo ɖo ahawɔ woƒe ɖiɖime, woado alɔ ŋutilã ƒe dɔwɔwɔ nyuie wu, eye woakpe ɖe wo ŋu woaxe mɔ ɖe akɔtave alo abixɔxɔ nu.

Ülatuse sooritamine: Sisuline õpetus Crunch ƒe ʋuʋu

• Da wò asiwo ɖe ta megbe alo tso wo ɖe wò akɔta, emegbe nàkɔ wò tame blewuu ɖe wò klowo gbɔ, nàzã wò ƒodo ƒe lãmekawo.
• Kpɔ egbɔ be yeƒe akɔta ƒe akpa si le anyime nanɔ anyigba eye yeƒe ŋkuwo nakpɔ dziƒo be yeaƒo asa na wò kɔ ƒe tete.
• Lé nɔnɔmea me ɖe asi le crunch ƒe kɔkɔƒe vie, emegbe nàɖiɖi wò tame blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Crunch ƒe ʋuʋu

• Asiɖoɖo: Da wò asiwo ɖe ta megbe bɔbɔe alo nàtso wò akɔta. Ƒo asa na wò kɔ hehe alo wò abɔwo zazã atsɔ akɔ wò tame, elabena esia ate ŋu ana kɔ nate ɖe edzi. Ele be ŋusẽa natso wò ƒodo ƒe lãmekawo me, ke menye tso wò kɔ alo abɔwo me o.
• Ʋuʋu si Dzi Woɖu: Ne èle wò tame kɔm la, lé fɔ ɖe wò ƒodo ƒe lãmekawo ƒe ƒoƒo ŋu. Gbugbɔ ya ne èle ƒoƒom ɖe dzi eye nàgbɔ ya esi nèle akɔta ɖiɖim ɖe anyi. Ele be esia nanye ʋuʋu blewu, si dzi woaɖu - mègazã ŋusẽ atsɔ aʋuʋu wò ŋutilã ayi dzi kple anyime o.
• Range of Motion: Ðo ŋku edzi be crunch menye anyinɔƒe blibo o. Ðeko wòle be nàkɔ wò ta, kɔ, kple abɔta tso anyigba. Yiyi hã

Crunch ƒe ʋuʋu KKK

Kas algajad saavad teha Crunch ƒe ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ crunch kamededea godoo. Enye mɔ nyui aɖe si dzi nàto adze dɔwɔwɔ gɔme tso wò ŋusẽ vevitɔ ŋu. Gake ele vevie be nàkpɔ egbɔ be yewɔ kamededea nyuie be woaƒo asa na abixɔxɔ eye wòawɔ dɔ nyuie wu. Afɔɖeɖe aɖewoe nye esi: 1. Mlɔ anyi ɖe wò akɔta. 2. Do wò afɔwo ɖe anyigba, .

Millised on tavalised variatsioonid Crunch ƒe ʋuʋu?

• Keke ƒe Ʋuʋu bia be nàmlɔ wò akɔta ahanɔ tɔtrɔm atsɔ wò abɔta ava klo si tsi tre ɖe eŋu gbɔ, anɔ gasɔdodo ƒe ʋuʋu srɔ̃m.
• Vertical Leg Crunch bia be nàmlɔ wò akɔta eye wò afɔwo nanɔ yame tẽ, emegbe nàkɔ wò akɔta ɖe dzi aɖo ta wò afɔwo gbɔ.
• Wowɔa Long Arm Crunch to wò abɔwo keke ɖe megbe tẽe esime nèle crunch si wowɔna tsã la wɔm, si nana wòsesẽna.
• Double Crunch la lɔ ŋutilã ƒe tame kple ete siaa ɖe eme, afisi nèwɔa crunch si wowɔna tsã kple crunch si trɔna ɖe megbe le ɣeyiɣi ɖeka me.

Millised on head täiendavad harjutused Crunch ƒe ʋuʋu?

• Kekefɔfɔwo nye kpeɖeŋutɔ gã aɖe na Crunches elabena menye ɖeko wowɔa dɔ le rectus abdominis ŋu ko o, ke wowɔa dɔ le obliques kple hip flexors hã me, si naa ƒodo ƒe kamedede si de to wu.
• Russiatɔwo ƒe Twist kpena ɖe Crunches ŋu to lãmeka siwo le tsia dzi, siwo dzi woŋea aɖaba ƒua dzi zi geɖe le crunches veviwo me, eyata edoa ŋusẽ vevi si da sɔ wu eye wòkeke ta wu ɖe ŋgɔ.