Whakahekea Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Whakahekea Crunch

Ko te Decline Crunch he whakakorikori puku whai hua e aro ana ki te rectus abdominis me nga obliques, e awhina ana ki te whakapakari me te whakakorikori i te puku. He mea pai mo nga tangata takitahi kei te taumata takawaenga, taumata teitei ranei e titiro ana ki te whakakaha ake i a raatau mahi ab. Ka taea e nga tangata te whiriwhiri ki te mahi i tenei mahi mo ona painga ki te whakapai ake i te tuunga, ki te whakanui ake i nga mahi hakinakina katoa, me te hanga i te puku kua tino marama.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Crunch

• I a koe e pehia ana to tuara o raro ki runga i te tauera, whakapakia nga uaua o te puku ka hikina to tinana ki runga ki ou turi.
• Me mohio kei te piri tonu to tuara o raro ki te tauera me o pakihiwi me to tuara ka ara ake mai i te tauera, me te arotahi ki te kaha o to puku.
• Kia mau mo te wa poto nei, ka rongo i te paheketanga o to puku.
• Me ata whakamuri koe ki te tuunga tiimata ka whakahoki ano i te nekehanga mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakahekea Crunch

• Whakahaerehia o Nekehanga: Ko te pohehe noa e mahia ana e te tangata ko te kaha ki te hiki ake i o ratau tinana, tera pea ka whara te tuara me te kaki. He mea nui ki te whakamahi i ou uaua puku ki te hiki ake i to rama ki ou turi, me te whakahaere i ou nekehanga i a koe e whakaheke ana koe ki raro. Ka awhina tenei ki te whakauru i nga uaua tika me te aukati i te whara.
• Kia mau tonu to kaki: Ko tetahi atu he ko te tohi i te kaki i te wa e mahi ana i te koriri. Ka taea e tenei te arahi ki te mamae o te kaki. Engari, kia mau tonu o ringaringa ki muri i to mahunga me to kaki ki te tuunga kore, kia rite ki to tuara.
• Te Manawa Tika: Ko te manawa he waahanga nui o nga mahi katoa, engari he mea nui

Whakahekea Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Crunch?

Ae, ka taea e te hunga timata te mahi Decline Crunch. Heoi ano, he mea nui kia mohio koe he uaua ake tenei mahi i te korikori noa na te mea ka kaha ake te mahi o te puku. I te mea he timatanga, he mea nui ki te tiimata me nga kaupapa me te ahu whakamua ki nga mahi uaua ake. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara me te whai hua nui mai i te mahi. Mena kare koe i te tino mohio me pehea te mahi i tenei mahi, he pai ki te rapu tohutohu mai i tetahi tohunga ngaio.

He aha ngā rerekētanga māori o te Whakahekea Crunch?

• Whakahekea Whakamuri Whakamuri: Engari ki te hiki i to tinana o runga, ka hikina e koe to tinana o raro ki to uma, ka aro ki to puku o raro.
• Whakahekea Oblique Crunch: Ko tenei rereketanga ko te kopikopiko i to rama i a koe e nuku whakarunga ana, e aro ana ki nga uaua titaha ki nga taha o to puku.
• Whakahekea Cable Crunch: I tenei rereketanga, ka whakamahi koe i te miihini taura i runga i te tauera heke, toia te taura ki to tinana i a koe e ngunguru ana.
• Whakahekea te Poi Rongoa Toss Crunch: Ko tenei ko te toia i te poi rongoa ki runga i a koe e kuru ana i runga i te tauera heke, me te taapiri i tetahi waahanga o te whakakotahi me te kaha ki te mahi.

He aha ngā mahi whakapaipai mō te Whakahekea Crunch?

• He tino pai nga Mahere ki te Decline Crunches na te mea ka aro te taha ki runga i te rectus abdominis, ko te mea o mua ka uru ki te matua katoa, tae atu ki te abdominis whakawhiti me nga uaua o muri, e whakatairanga ana i te kaha me te pumau.
• Ko te Russian Twists tetahi atu mahi taapiri pai ki te Decline Crunches i a ratou e aro ana ki nga obliques, e awhina ana ki te whakawhanake i te kaha me te whakamaramatanga o te tino porotaka, te taurite, me te whakapai ake i te nekehanga hurihuri.