Lever si bɔbɔ nɔ anyi Crunch

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

Sissejuhatus Lever si bɔbɔ nɔ anyi Crunch

Lever Seated Crunch nye kamedede si woɖo taɖodzinu na si doa ŋusẽ ƒodo ƒe lãmekawo koŋ, si wɔnɛ be ƒodo ƒe lãmekawo li ke nyuie wu eye woƒe nɔnɔme nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋusẽ. Amewo ate ŋu atia kamedede sia be wòana yewoƒe ŋusẽ vevitɔ nadzi ɖe edzi, be ŋutilã bliboa nawɔ dɔ nyuie wu, eye wòaklã woƒe ƒodo ƒe lãmekawo be woƒe dzedzeme nanyo wu.

Ülatuse sooritamine: Sisuline õpetus Lever si bɔbɔ nɔ anyi Crunch

• Lé kpekpeme alo lever ɖe wò akɔta ŋgɔ kple asi eveawo, nàna wò abɔta nabɔbɔ eye wò asibidɛwo nadze ŋgɔ wò.
• Blibo ɖe megbe blewuu vaseɖe esime wò akɔta nasɔ kple zikpui alo zikpui la le dzidzenu 45 me, eye nàna wò akɔta nanɔ dzɔdzɔe eye wò nugbɔ nawɔ dɔ.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàzã wò ƒodo ƒe lãmekawo atsɔ ahe ɖokuiwò atrɔ ayi nɔnɔme si me nèdze egɔme tsoe la me.
• Gbugbɔ wɔ kamedede sia hena kamedede sia gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi be kamededea nawɔ dɔ nyuie wu.

Nõuanded sooritamiseks Lever si bɔbɔ nɔ anyi Crunch

• Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ awɔ crunch la. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, eye wòalé fɔ ɖe ƒodo ƒe lãmekawo ƒe tete kple kekeɖenudɔwɔwɔ ŋu. Ʋuʋu kabakaba ate ŋu ana ame ƒe nɔnɔme nanyo o, si aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso Lever Seated Crunch la me la, kpɔ egbɔ be yele ʋuʋu ƒe didime bliboa zãm. Esia fia be nàkeke wò akɔta ɖe megbe bliboe ɖe pad la ŋu, emegbe nàƒoe ɖe ŋgɔ alesi nàte ŋui. Ƒo asa na vodada si nye be nàwɔ afã kple afã, si ate ŋu ana kamededea nawɔ dɔ nyuie o.
• Gbɔgbɔtsixetsixe: Ðo ŋku edzi nàgbɔ ya nyuie. Gbugbɔ ya ne èle kekem ɖe megbe

Lever si bɔbɔ nɔ anyi Crunch KKK

Kas algajad saavad teha Lever si bɔbɔ nɔ anyi Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Seated Crunch kamededea, gake ele vevie be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye womele kpekpeme kɔm fũ o. Ate ŋu aɖe vi na gɔmedzelawo be woadze egɔme tso hehenala alo kamedefefewɔla bibi aɖe gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie be woagaxɔ abi o. Ele vevie hã be nàdze egɔme kple kpekpeme si bɔbɔ ɖe anyi eye nàdzi ɖe edzi vivivi ne ŋusẽ kple dzidodo le dzidzim ɖe edzi.

Millised on tavalised variatsioonid Lever si bɔbɔ nɔ anyi Crunch?

• Tɔtrɔ bubue nye Kneeling Cable Crunch, si bia be nàdze klo ɖe anyigba ahahe ka kɔkɔ aɖe ayi anyime aɖo ta wò ŋutilã gbɔ.
• Swiss Ball Crunch nye mɔnu bubu si woate ŋu azã ɖe eteƒe, afisi nèzãa bɔl si naa li ke tsɔ tsɔa dadasɔ kple nu vevi ƒe nuwɔwɔ ƒe akpa aɖe kpena ɖe eŋu.
• Bicycle Crunch nye ŋutilã ƒe kpekpeme ƒe tɔtrɔ, afisi nèmlɔa wò akɔta eye nètsɔa wò afɔwo wɔa gasɔdodo ƒe ʋuʋu esime nèle wò tame ƒom.
• Reverse Crunch nye tɔtrɔ bubu si me nèmlɔa anyi ɖe wò akɔta, kɔa wò akɔta tso anyigba, eye nèƒoa wò klowo ɖe wò akɔta.

Millised on head täiendavad harjutused Lever si bɔbɔ nɔ anyi Crunch?

• Russiatɔwo ƒe Trɔtrɔwo: Kamedede sia kpena ɖe Lever Seated Crunches ŋu esi wòɖoa taɖodzinu na lãmeka siwo le tsia dzi, si naa ŋusẽ si le tɔtrɔ kple ʋuʋu ŋu dzina ɖe edzi, si ate ŋu akpe ɖe twisting motion si le Lever Seated Crunches me ŋu.
• Keke ƒe Crunches: Keke Crunches nye kpeɖeŋutɔ gã aɖe na Lever Seated Crunches elabena woɖoa taɖodzinu na abs si le etame kple ete siaa kpakple obliques, si naa ƒodo ƒe kamedede blibo si doa Lever Seated Crunches ƒe dɔwɔwɔ ɖe ŋgɔ.