Pupuri Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Obliques

Whakataki ki te Pupuri Crunch

Ko te Crunch Hold he mahi whakapakari matua e aro nui ana ki nga uaua puku, hei awhina i te pai ake o te pauna, te tu, me te kaha o te tinana. He pai mo nga taangata katoa o nga taumata whakapakari tinana, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke kia rite ki te kaha o te tangata. Kei te pirangi nga tangata ki te whakauru i a Crunch Holds ki roto i o raatau mahi whakapakari tinana kia pai ake ai te pumau, tautoko hoki i te hauora, me te whakanui ake i nga mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Pupuri Crunch

• Tuhia o ringaringa ki muri i to mahunga, me te awhina ngawari ki o maihao.
• Whakauruhia to matua me te hiki ake i to tinana o runga mai i te papa, me te pupuri i to tuara o raro ki roto i te whariki, kia eke ki roto i te waahi.
• Kia mau ki tenei turanga, kia mau tonu to puku, mo te 5 ki te 10 hēkona, ka taea ranei e koe te pupuri i te ahua pai.
• Whakahokia to tinana o runga ki raro ki te tuunga tiimata ka whakahoki ano i te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Pupuri Crunch

• Whakauruhia to Core: Ko te mea nui ki te pupuri i te pupuhi whai hua ko te whakauru i o uaua matua. I a koe e hiki ake ana i to tinana o runga mai i te papa, kia mohio kei te mamae koe i ou uaua puku me te kore e whakamahi i to kaki me to pakihiwi ki te toia koe ki runga. Ko te pohehe noa ko te toia i to kaki, tera pea ka raru, ka whara ranei.
• Kia mau me te Manawa: Kia eke koe ki runga, pupuri mo etahi hēkona. Kia mahara ki te manawa noa puta noa i te mahi. Ko te pupuri i to manawa ka puta te mangere, te mahunga ranei.
• Puturi me te Tonu: Ina whakahekehia to tinana ki te papa, kia ata haere me te whakahaere. Ma tenei ka mahi o uaua puta noa i te

Pupuri Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pupuri Crunch?

Ae, ka taea e te hunga timata te mahi Crunch Hold. Engari, he mea nui kia timata me te wa poto ake ka piki haere i te wa e pai ake ai te kaha me te manawanui. Ko te ahua tika he mea nui ki te karo i te whara me te whakanui i te whai huatanga. Me whai whakaaro te hunga timata ki te rapu tohutohu mai i tetahi tohunga ngaio tinana kia tika ai ta ratou mahi whakangungu.

He aha ngā rerekētanga māori o te Pupuri Crunch?

• Ko te Bicycle Crunch Hold he momo rerekee ka takoto koe ki muri, ka tuu o ringa ki muri i to mahunga, ka hiki tetahi pona ki runga ki to uma ka toro atu tetahi atu waewae, me te mea kei te eke paihikara koe.
• Ko te Pumau Waewae Poutū ka timata i a koe e takoto ana i to tuara me te hiki ake o waewae ki runga ki te tuanui, katahi ka hikina atu o pakihiwi mai i te whenua me te pupuri i te turanga.
• Ko te Long Arm Crunch Hold ka mahia ma te takoto ki to tuara, ka toro atu o ringaringa ki muri o to mahunga, katahi ka hikina to tinana o runga mai i te whenua me te pupuri i te tuunga.
• Ko te Double Crunch Hold he whakakotahitanga o te kurupae paerewa me te kurupae whakamuri, ka takoto koe ki muri, ka hikina o pakihiwi me o hope mai i te whenua i te wa kotahi, me te kawe mai i to

He aha ngā mahi whakapaipai mō te Pupuri Crunch?

• Twist Ruhia: Ko tenei mahi he tino pai ki te Crunch Hold na te mea ehara i te mea e whakapakari ana i te abdominis rectus, engari e uru ana ano ki nga obliques, na reira ka nui ake te mahi whakangungu puku.
• Nga Pahikara Pahikara: He pai enei ki te whakakii i te Crunch Hold i a raatau e mahi ana i nga uaua puku o runga me raro, tae atu ki nga obliques, e whakatairanga ana i te mahi tino porotaka.