Weghachite Crunch

• Agache: Ikpa oke
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Weghachite Crunch

The Reverse Crunch bụ mmega ahụ na-ewusi ike nke na-elekwasị anya na akwara afọ ala, na-eme ka nkwụsi ike n'ozuzu ya dịkwuo elu ma na-emeziwanye ọnọdụ. Ihe omume a bara uru maka ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu, n'ihi na enwere ike gbanwee ya ka ọ dabara na ọkwa ahụike dị iche iche. Ndị mmadụ n'otu n'otu nwere ike ịchọrọ itinye Reverse Crunches n'ime usoro ha na-eme iji kwalite arụmọrụ egwuregwu ha, kwado oke ibu, ma belata ihe ize ndụ nke mgbu azụ.

Kubahiriza: Ijambo kwa Ikirari Weghachite Crunch

• Bụ ikpere n'ala ma welie ụkwụ gị ka apata ụkwụ gị na-adaba n'ala na ikpere gị na-ehulata n'ogo 90-degree.
• Debe isi gị, welie úkwù gị n'ala, ma dọta ikpere gị n'obi gị, na-eme ka azụ gị dị ala na-agbanye na ute.
• Jiri nwayọọ nwayọọ belata ụkwụ gị azụ na mmalite, hụ na abs gị na-etinye aka na azụ gị dị ala na-anọgide na kọntaktị na akwa ahụ.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro ịchọrọ, hụ na ị na-achịkwa mmegharị gị na isi gị na-etinye aka n'oge mmega ahụ.

Komeza kuganiriza Weghachite Crunch

• **Mmegharị a na-achịkwa**: Zenarị mmejọ a na-emekarị nke iji oge na-efegharị ụkwụ na úkwù gị elu na ala. Nke a nwere ike imebi azụ gị ma ghara itinye aka na akwara afọ gị nke ọma. Kama nke ahụ, jide n'aka na ị na-eji nwayọọ nwayọọ na-achịkwa mmegharị, na-elekwasị anya na iji abs gị ebuli na ala ụkwụ gị.
• ** Zere Ịkụba azụ gị ***: Mmejọ ọzọ a na-emekarị bụ ịgbachi azụ n'oge mgbatị ahụ, nke nwere ike ịkpata mgbu azụ azụ. Iji zere nke a, dobe ala azụ gị n'ala ma ọ bụ

Weghachite Crunch Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Weghachite Crunch?

Ee, ndị mbido nwere ike ịme mgbatị ahụ Reverse Crunch. Otú ọ dị, ọ dị mkpa ịmalite ngwa ngwa ma hụ na ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ị nwere ike ịhụ na ọ na-esiri gị ike na mbụ, mana site na omume, ike na usoro gị ga-akawanye mma. Ọ bụrụ na ị na-enweta ihe mgbu ma ọ bụ ahụ erughị ala mgbe ị na-eme mmega ahụ a, a na-atụ aro ka ị kwụsị ma kpọtụrụ onye ọkachamara ahụike ma ọ bụ onye na-ahụ maka ahụike.

Ibintu byinshi bijyanye no kwa Weghachite Crunch?

• The Reverse Crunch with a Stability Bọọlụ na-agụnye bọọlụ kwụsiri ike iji mee ka ihe ịma aka ahụ pụta ma tinye uru ahụ ike nke ukwuu.
• The Weighted Reverse Crunch gụnyere ijide dumbbell ma ọ bụ efere dị arọ n'etiti ụkwụ gị iji gbakwunye nguzogide na ịbawanye ihe isi ike.
• A na-eme Hanging Reverse Crunch n'ogwe ndọpụta, nke na-eme ọ bụghị naanị abs gị kamakwa ogwe aka na ubu gị.
• The Reverse Crunch with a Resistance Band na-agbakwụnye eriri mgbochi n'akụkụ ụkwụ gị, na-amụba ihe isi ike na itinye aka n'úkwù gị.

Ibintu byiza bikanagorwa Weghachite Crunch?

• Crunches igwe kwụ otu ebe nwere ike imeju Reverse Crunches site na ilekwasị anya na abs na obliques dị ala, na-enye mgbatị afọ n'ụzọ ziri ezi na nke zuru oke.
• Ụkwụ Raises na-arụ ọrụ nke ọma na Reverse Crunches n'ihi na ha na-elekwasị anya na ala abs na hip flexors, na-abawanye ike na nkwụsi ike, na-enyere aka ịmepụta mpaghara abdominal akọwapụtara.