Lever Mlɔƒe Crunch

• Kehaos: Tsiitsinaba
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Lever Mlɔƒe Crunch

Lever Lying Crunch nye ƒodo ƒe kamedede nyui aɖe si tɔa ŋku nu vevitɔa, si naa ŋusẽ kple liƒo dzina ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoana yewoƒe ƒodo ƒe lãmekawo kple ŋusẽ vevitɔwo katã nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò tenɔnɔ nanyo ɖe edzi, aɖe akɔtave dzi akpɔtɔ, eye wòana nàda asɔ nyuie wu ahali ke le gbesiagbedɔwo kple kamedede bubuwo me.

Ülatuse sooritamine: Sisuline õpetus Lever Mlɔƒe Crunch

• Do wò asiwo ɖe wò akɔta kple akɔta te be nàdo alɔe, eye nàna wò abɔta nakeke.
• Kɔ wò afɔwo dzi tso anyigba va ɖo dzogoe 45 dzi, eye nàna woanɔ dzɔdzɔe eye woanɔ ɖeka. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Do wò akɔta eye nàkɔ wò abɔta kple akɔta ƒe akpa si le etame tso anyigba, nànɔ ƒoƒom ɖe wò afɔwo ŋu esime nèle wò akɔta ƒe akpa si le ete la tem ɖe wò asiwo me.
• Ðo ɖokuiwò ɖe anyi ɖe afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be wò afɔwo nagaka anyigba o. Gbugbɔ wɔ esia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Lever Mlɔƒe Crunch

• **Engage Your Core:** Nu vevitɔ si ana nàwɔ Lever Lying Crunch nyuie enye be nàwɔ wò core lãmekawo ŋudɔ. Ne èle crunch up la, lé fɔ ɖe wò abs ƒe ʋuʋu ŋu. Ƒo asa na vodada si bɔ be nàzã wò kɔ alo abɔta atsɔ ahe wò ŋutilã ayi dzi.
• **Ʋuʋu si Dzi Woɖu:** Esi nèle kamededea wɔm la, kpɔ egbɔ be yeƒe ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na tetekpɔ si nye be nàzã ŋusẽ atsɔ aʋuʋu wò ŋutilã ayi dzi kple anyime. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi hã.
• **Yagbɔgbɔ ƒe Mɔnu:** Gbɔgbɔ nyuie le vevie ŋutɔ ne èle kamedede ɖesiaɖe wɔm. Gbugbɔ ya esi nèmlɔ anyi eye nàgbɔ ya esi nèle ʋuʋum. Mɔnu sia kpena ɖe ame ŋu

Lever Mlɔƒe Crunch KKK

Kas algajad saavad teha Lever Mlɔƒe Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Lying Crunch kamededea godoo. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be yeƒe nɔnɔme sɔ be yeaxe mɔ ɖe abixɔxɔ nu. Ate ŋu aɖe vi be hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Azɔ hã, ne vevesese alo vevesese aɖe dze ame dzi la, anyo be nàdzudzɔ kamededea eye nàƒo nu kple kamedede ŋuti nunyala alo lãmesẽdɔwɔla.

Millised on tavalised variatsioonid Lever Mlɔƒe Crunch?

• The Weighted Lever Lying Crunch: Le tɔtrɔ sia ta la, èléa kpekpeme ƒe agba alo dumbbell ɖe wò akɔta be wòana tsitretsitsi nadzi ɖe edzi eye wòana kamededea nasẽ ɖe edzi.
• The Twisting Lever Lying Crunch: Tɔtrɔ sia bia be nàtrɔ wò akɔta ne èle ƒoƒom ɖe dzi, eye nàɖo taɖodzinu na obliques tsɔ kpe ɖe ƒodo ƒe lãmeka siwo wozãna edziedzi ŋu.
• The Reverse Lever Lying Crunch: Le esi teƒe be nàkɔ wò tame la, le tɔtrɔ sia me la, èna wò tame ƒe akpa si le etame la nɔa teƒe ɖeka eye nèkɔa wò afɔwo ɖe dzi ɖoa ta wò akɔta.
• The Stability Ball Lever Lying Crunch: Wowɔa tɔtrɔ sia le stability ball dzi, si naa wò lãmeka veviwo wɔa dɔ geɖe wu ne ele be nàda asɔ le ʋuʋua me.

Millised on head täiendavad harjutused Lever Mlɔƒe Crunch?

• Keke ƒe Ʋuʋu nye kamedede bubu si kpena ɖe Lever Lying Crunch ŋu to menye ƒodo si le akɔta ɖeɖeko ŋu o ke boŋ ƒodo siwo le tsia dzi hã ŋu, si wɔnɛ be wowɔa kamedede blibo le ƒodo ŋu.
• Russiatɔwo ƒe Twists hã kpena ɖe Lever Lying Crunch ŋu esi wowɔa nu ɖe ​​ƒodo ƒe akpa bliboa ŋu, si me obliques kple lower abs hã le, siwo ɖewohĩ womewɔa dɔ bliboe le Lever Lying Crunch la me o.