Crunch Whakamuri

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Crunch Whakamuri

Ko te Reverse Crunch he mahi whakapakari matua e aro ana ki nga uaua o raro o te puku, kia pai ake ai te pumau o te matua me te whakapai i te tuunga. He painga tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka taea te whakarereke kia rite ki nga taumata whakapakari tinana. Ka hiahia pea nga tangata takitahi ki te whakauru i nga Reverse Crunches ki roto i o raatau mahi ki te whakanui i o raatau mahi takaro, te tautoko i te mate taimaha, me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Crunch Whakamuri

• Whakapikoa o turi ka hikina o waewae kia noho tika o huha ki te papa, kia piko o turi ki te koki 90-tohu.
• Kia mau tonu to upoko, hikitia to hope mai i te papa, toia o turi ki to uma, kia piri tonu to tuara ki runga i te whariki.
• Whakahokia o waewae ki te waahi timatanga, kia mau tonu to puku me to tuara o raro ka piri tonu ki te whariki.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, kia mau ki te whakahaere i o nekehanga me te mahi o to matua puta noa i te mahi.

Nga Tohu mō te Whakaputa Crunch Whakamuri

• **Ngā Nekehanga Mana**: Me karo i te hapa noa o te whakamahi torohaki ki te piu i o waewae me o hope ki runga me raro. Ka taea e tenei te whakararu i to tuara me te kore e uru pai ki o uaua puku. Engari, kia kaha ki te whakamahi i nga nekehanga puhoi me te whakahaere, me te aro ki te whakamahi i to puku ki te hiki me te whakaheke i o waewae.
• ** A ape i te Kopikopiko i To Tumuri**: Ko tetahi atu he ko te kopikopiko i te tuara i te wa e whakakorikori ana, ka mamae te tuara o raro. Hei karo i tenei, kia pehia to tuara o raro ki te papa

Crunch Whakamuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Crunch Whakamuri?

Ae, ka taea e te hunga timata te mahi Reverse Crunch. Heoi, he mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. Ka kitea pea e koe he wero i te tuatahi, engari ma te parakatihi, ka pai ake to kaha me to tikanga. Mena ka pa ki a koe he mamae, he mamae ranei i a koe e mahi ana i tenei mahi, ka tūtohu kia mutu me te korero ki tetahi tohunga ngaio tinana, ki tetahi kaiwhakarato hauora ranei.

He aha ngā rerekētanga māori o te Crunch Whakamuri?

• Ko te Reverse Crunch with a Stability Ball e whakauru ana i te poi whakapumau hei whakanui ake i te wero me te whakakaha ake i nga uaua matua.
• Ko te Weighted Reverse Crunch ko te pupuri i te dumbbell, i te pereti taumaha ranei i waenga i ou waewae hei taapiri i te aukati me te whakapiki i te uaua.
• Ka mahia te Hanging Reverse Crunch i runga i te pae kume-ake, e whakahooho ana i to puku engari i to ringa me nga uaua pakihiwi.
• Ko te Reverse Crunch with a Resistance Band he taapiri i te here atete ki o waewae, ka piki ake te uaua me te whakauru i o hiku hope.

He aha ngā mahi whakapaipai mō te Crunch Whakamuri?

• Ka taea e nga Paihikara Crunches te whakakii i nga Reverse Crunches ma te aro ki te puku o raro me te obliques, e whakarato ana i te mahi totika a te puku.
• He pai te mahi a Leg Raises me te Reverse Crunches na te mea e aro ana ratou ki nga puku o raro me nga hiku hope, te whakanui ake i te kaha me te pumau, me te awhina ki te hanga i tetahi rohe puku.