Paerewa Whakamuri Porohita Crunch

• Kōaro Tinana: Ngo-pango, Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: , Adductor Longus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis
• Kōaro Tuarua: Adductor Magnus, Obliques, Quadriceps, Sartorius

Whakataki ki te Paerewa Whakamuri Porohita Crunch

Ko te Bench Reverse Crunch Circle he mahi hihiri e aro ana ki te matua, otira ko te puku o raro me te obliques, me te whakapai ake i te toenga me te ruruku. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha i o raatau matua me te whakaniko i to ratau tinana katoa. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i te tuunga, te pai ake o te mahi i roto i nga mahi hakinakina me nga mahi o ia ra, me te rohe o te puku kua tautuhia ake.

Whakarite i te: He Whakateretere-Whakamārama Paerewa Whakamuri Porohita Crunch

• Whakanuia o waewae mai i te tauera, piko i ou turi ka kawea mai ki to uma.
• Kia tata o turi ki to uma, mahia te nekehanga porohita me o waewae, nekehia ki te taha matau, ki raro, ki te taha maui, ka hoki ki runga ki to uma.
• I muri i te whakaoti i te nekehanga porohita, toro atu o waewae ki waho ki te waahi timatanga.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu to mahi puta noa i te mahi.

Nga Tohu mō te Whakaputa Paerewa Whakamuri Porohita Crunch

• Te Nekehanga Whakahaere: I a koe e whakaha ana, kopikohia o turi ki to uma, me to pelvis e huri whakarunga ana ki to raina hip. Me haere tonu tenei nekehanga ma te neke i o waewae i roto i te nekehanga porohita. Ko te mea nui ko te mahi i tenei nekehanga i runga i te mana whakahaere. A ape i te mahi tere me te korikori ka puta he uaua, he whara ranei.
• Whakauruhia to Core: I roto i nga mahi whakangungu, he mea nui kia mau tonu nga uaua o to puku. Ehara tenei i te awhina anake ki te whakapumau i to tinana engari ki te whakarite kei te mahi nga uaua tika. Ko te hapa noa ko te kore e uru ki te uho me te whakamahi i te torohaki me etahi atu waahanga tinana ki te mahi i te mahi.
• Tikanga Manawa: He mea nui te manawa tika mo nga mahi katoa. Horohia ka hoki mai koe ki te tuunga timatanga me te

Paerewa Whakamuri Porohita Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Paerewa Whakamuri Porohita Crunch?

Ae, ka taea e te hunga timata te mahi i nga mahi a Bench Reverse Crunch Circle. Heoi, pera i nga mahi hou katoa, he mea nui kia timata ma te kaha marama me te piki haere i te wa e pai ake ai to kaha me to manawanui. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Ki te kore koe e tino mohio me pehea te mahi i tenei mahi, whakaarohia te tiki tohutohu mai i tetahi kaiwhakangungu whaiaro, i tetahi tohunga ngaio tinana ranei.

He aha ngā rerekētanga māori o te Paerewa Whakamuri Porohita Crunch?

• Ko te Floor Reverse Crunch Circle tetahi atu momo rerekee e mahia ana te korikori e takoto papa ana ki runga i te whenua, kia pai ake ai te uru atu mo te hunga karekau e uru ki te tauera.
• Ko te Decline Bench Reverse Crunch Circle ko te mahi i runga i te papa whakaheke, me te whakanui ake i te kaha o te mahi na te mea me kaha ake te hiki i o waewae me o rama.
• Ko te Incline Bench Reverse Crunch Circle ka mahia ki runga i te tauera, ka huri i te koki o te mahi me te aro ki nga roopu uaua rereke.
• Ko te Hanging Reverse Crunch Circle he momo rerekee ake ka iri ai koe i te pae kume-ake ka mahi i te porowhita whakamuri whakamuri, ka taapiri atu he wero ki to tinana o runga me te pumau.

He aha ngā mahi whakapaipai mō te Paerewa Whakamuri Porohita Crunch?

• Ko te Whakaara Waewae tetahi atu mahi hei whakakii i te Bench Reverse Crunch Circle. Ka whaaia e ratou nga puku o raro me nga hiku hope, e mahia ana i te wa o te Bench Reverse Crunch Circle, na reira ka piki ake te kaha o te puku me te manawanui.
• Ka taea hoki e nga Paihikara Crunches te whakakii i te Bench Reverse Crunch Circle. Kare noa ratou e aro ki te rohe puku katoa engari ka uru ano ki nga obliques, e awhina ana ki te whakapai ake i te kaha me te pumau, ka taea hoki te awhina i te mahi porohita i roto i te Bench Reverse Crunch Circle.