Decline Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Decline Crunch

The Decline Crunch ndi masewera olimbitsa thupi a m'mimba omwe amalimbana ndi rectus abdominis ndi obliques, kuthandiza kulimbikitsa ndi kumveketsa pachimake. Ndiwoyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba yemwe akufuna kulimbitsa mawonetseredwe awo a ab. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa cha phindu lake pakuwongolera kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndikupanga mimba yodziwika bwino, yokhala ndi minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Decline Crunch

• Pamene mukusunga msana wanu pa benchi, sungani minofu ya m'mimba mwanu ndikukweza thupi lanu kumtunda kwa mawondo anu.
• Onetsetsani kuti msana wanu umakhalabe wolumikizana ndi benchi ndi mapewa anu ndikukweza kumbuyo kuchokera pabenchi, ndikuwongolera kuyesetsa kwanu.
• Gwirani malo opindikawa kwakanthawi, mukumva kukomoka m'mimba mwanu.
• Pang'onopang'ono dzichepetseni kubwerera kumalo oyambira ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Decline Crunch

• Lamulirani Mayendedwe Anu: Cholakwika chofala chomwe anthu amapanga ndicho kugwiritsa ntchito mphamvu kuti akweze thupi lawo, zomwe zingayambitse kuvulala kwa msana ndi khosi. Ndikofunika kugwiritsa ntchito minofu ya m'mimba yanu kuti mukweze torso yanu ku mawondo anu, ndikuwongolera mayendedwe anu pamene mukutsika pansi. Izi zidzathandiza kugwirizanitsa minofu yoyenera ndikupewa kuvulala.
• Sungani Khosi Lanu Lili Logwirizana: Cholakwika china chofala ndi kukoka pakhosi pamene mukuchita crunch. Izi zingayambitse kupsinjika kwa khosi. M'malo mwake, sungani manja anu mopepuka kumbuyo kwa mutu wanu ndi khosi lanu mopanda ndale, mogwirizana ndi msana wanu.
• Kupuma Moyenera: Kupuma ndi gawo lofunika kwambiri pazochitika zilizonse zolimbitsa thupi, koma makamaka

Decline Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Decline Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Crunch. Komabe, ndikofunikira kuzindikira kuti kuchita izi ndizovuta kwambiri kuposa kukhazikika pafupipafupi chifukwa kumagwira ntchito movutikira. Monga woyamba, ndikofunikira kuti muyambe ndi zoyambira ndikupita patsogolo pang'onopang'ono kupita ku masewera olimbitsa thupi ovuta. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ndibwino kuti mufunse malangizo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Decline Crunch?

• Decline Reverse Crunch: M'malo mokweza thupi lanu lakumtunda, mumakweza thupi lanu lakumunsi pachifuwa chanu, ndikulunjika kumunsi kwanu.
• Decline Oblique Crunch: Kusiyanaku kumaphatikizapo kupotoza torso yanu pamene mukukwera mmwamba, kulunjika minofu ya oblique kumbali ya mimba yanu.
• Decline Cable Crunch: M'mitundu iyi, mumagwiritsa ntchito makina a chingwe mukakhala pa benchi yotsika, kukoka chingwe kulowera thupi lanu pamene mukugwedezeka.
• Decline Medicine Ball Toss Crunch: Izi zimaphatikizapo kuponyera mpira wamankhwala m'mwamba pamene mukugwedezeka pa benchi yotsika, ndikuwonjezera chinthu chogwirizanitsa ndi mphamvu pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Decline Crunch?

• Mapulani ndi othandiza kwambiri ku Decline Crunches chifukwa pamene chotsatiracho chimayang'ana pa rectus abdominis, yoyamba imagwira pachimake chonse, kuphatikizapo mimba yodutsa ndi minofu ya m'munsi, kulimbikitsa mphamvu zonse zapakati ndi kukhazikika.
• Russian Twists ndi ntchito ina yabwino yowonjezeramo ku Decline Crunches pamene ikuyang'ana pa obliques, zomwe zimathandiza kuti mukhale ndi mphamvu zozungulira, zomveka bwino komanso kutanthauzira, komanso kupititsa patsogolo kuyenda.