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Kulemera kwa V-Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiBola ya Bosu
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius
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Ukuxhumana kwe Kulemera kwa V-Crunch

The Weighted V-Crunch ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, kuthandiza kuwongolera bwino, kaimidwe, komanso kulimbitsa thupi kwathunthu. Ndiwoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kutsutsa kulimbitsa thupi kwawo kwakukulu. Kuphatikizira izi muzochita zanu kumathandizira kutanthauzira kwa minofu, kulimbikitsa mphamvu zogwirira ntchito, ndikupangitsa kuti thupi likhale lowoneka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera kwa V-Crunch

  • Tsatirani pang'ono ndikukweza mapazi anu pansi, kusunga miyendo yanu pamodzi ndi yowongoka, kupanga mawonekedwe a V ndi thupi lanu.
  • Ndi dumbbell m'manja mwanu, tambasulani manja anu patsogolo pa chifuwa chanu.
  • Kokani kumtunda kwa mawondo anu kwinaku mukukweza miyendo yanu pachifuwa chanu, kuonetsetsa kuti miyendo yanu ikhale yowongoka ndi manja anu atatambasula mutagwira dumbbell.
  • Pang'onopang'ono tsitsani thupi lanu lakumtunda ndi miyendo kubwerera kumalo oyambira, kuonetsetsa kuti mapazi anu sagwira pansi, ndikubwereza masewero olimbitsa thupi.

Izinto zokwenza Kulemera kwa V-Crunch

  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Kugwiritsa ntchito cholemetsa cholemera kwambiri kumatha kusokoneza mawonekedwe anu ndikupangitsa kuvulala. Ngati mukuvutika kuti mumalize masewerawa ndi mawonekedwe oyenera, ndi chizindikiro chakuti kulemera kungakhale kolemetsa kwambiri.
  • Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Chitani crunch iliyonse pang'onopang'ono komanso molamulidwa. Izi zidzakuthandizani kugwirizanitsa minofu yanu yapakati bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Njira Yopumira: Pumirani mkati pamene mukutsitsa thupi lanu ndikupuma pamene mukugwedezeka. Kupuma kolakwika kungayambitse chizungulire ndipo sikungakulole kuti mugwiritse ntchito pachimake bwino.
  • Kutenthetsa: Musanayambe ndi Weighted V-Crunches

Kulemera kwa V-Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kulemera kwa V-Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted V-Crunch, koma ayenera kuyamba ndi kulemera kochepa kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osasokoneza minofu yawo. Ndikofunikiranso kuwonjezera kulemera pang'onopang'ono pamene akukula kuti apitirize kutsutsa minofu ndikulimbikitsa kukula. Ngati masewerawa ndi ovuta kwambiri poyamba, oyamba kumene amatha kusintha posagwiritsa ntchito kulemera kulikonse kapena kugwada. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera kwa V-Crunch?

  • Mpira Wokhazikika V-Crunch : M'malo mogona pansi, kusiyana kumeneku kukupangitsani V-crunch pa mpira wokhazikika, womwe umawonjezera chinthu choyenera pazochitazo.
  • Banded V-Crunch: Pakusiyana uku, gulu lotsutsa limagwiritsidwa ntchito kuwonjezera kupanikizika kwa kayendetsedwe kake, kuonjezera zovuta za masewerawo.
  • Dumbbell V-Crunch: Kusiyanasiyana kumeneku kumawonjezera kulemera kwa masewera olimbitsa thupi mwa kugwira dumbbell pakati pa mapazi kapena manja anu panthawi ya crunch.
  • Decline V-Crunch: Kusinthaku kumachitika pa benchi yotsika, ndikuwonjezera zovuta pakuwonjezera mphamvu yokoka kukana.

Izinto zokufunda ezishisa ezivumelekile Kulemera kwa V-Crunch?

  • Russian Twists ndi masewera ena owonjezera, chifukwa samangoyang'ana pa rectus abdominis monga Weighted V-Crunch, komanso amachitira zinthu zolimbitsa thupi, kulimbikitsa kulimbitsa thupi moyenera komanso mozungulira m'mimba.
  • Bicycle Crunch imakhalanso yokhudzana, chifukwa imaphatikizapo kusuntha kwa mwendo ndi mwendo wa mwendo wofanana ndi V-Crunch, kupereka masewera olimbitsa thupi omwe amawonjezera mphamvu zapakati ndi kugwirizana.

Amaxabiso angamahlekwane kanye Kulemera kwa V-Crunch

  • Zochita za mpira wa Bosu za m'chiuno
  • Zolimbitsa thupi zolemetsa za V-Crunch
  • Bosu mpira V-Crunch
  • Zochita zolunjika m'chiuno ndi mpira wa Bosu
  • V-Crunch ndi zolemera
  • Kulimbitsa chiuno ndi mpira wa Bosu
  • Zolimbitsa thupi za Bosu za abs
  • Njira yolemetsa ya V-Crunch
  • Momwe mungachitire Weighted V-Crunch
  • Zochita zolimbitsa thupi za Bosu kuti mukhale wamphamvu