Long Arm Crunch

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

Ukuxhumana kwe Long Arm Crunch

The Long Arm Crunch ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi minofu ya m'mimba, kulimbikitsa mphamvu zapakati komanso kukhazikika. Zoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, zimapereka kusiyanasiyana kovutirapo kwa chikhalidwe cha crunch. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chawo, anthu amatha kuwonjezera tanthauzo la minofu ya m'mimba, kulimbikitsa mphamvu za thupi lonse, ndikuwongolera kaimidwe kawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Long Arm Crunch

• Kwezani manja anu molunjika kumbuyo kwa mutu wanu kuti agwirizane ndi thupi lanu, kugwirizanitsa manja anu pamodzi kapena kugwira cholemera chopepuka.
• Gwirani pakati panu ndikukweza thupi lanu lakumtunda kuchoka pansi, ndikuyika manja anu molunjika komanso pafupi ndi makutu anu.
• Dzichepetseni pang'onopang'ono mpaka pamalo oyamba, ndikusunga mikono yanu pamalo omwewo pokhudzana ndi thupi lanu.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso pachimake chanu chonse.

Izinto zokwenza Long Arm Crunch

• **Gwiritsani Ntchito Zolimbitsa Thupi Lanu**: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mukugwira minofu yam'mimba. Izi zidzatsimikizira kuti mukuchita minofu yoyenera ndikuyika zovuta zosafunikira pakhosi kapena kumbuyo kwanu. Kulakwitsa kofala ndiko kugwiritsa ntchito khosi kapena msana wanu kuti mudzikweze, m'malo mwa minofu yanu yayikulu.
• **Kuyenda Koyendetsedwa**: Mukakweza thupi lanu lakumtunda, onetsetsani kuti mukuchita pang'onopang'ono, molamulidwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze nokha, chifukwa izi zingayambitse kuvulala. Mofananamo, dzichepetseni kubwerera kumalo oyambira pang'onopang'ono, mwadongosolo.

Long Arm Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Long Arm Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Long Arm Crunch. Ndizochita zolimbitsa thupi zolimbitsa minofu ya m'mimba. Komabe, ndikofunikira kuchita izi moyenera kuti mupewe zovuta kapena kuvulala. Momwe mungachitire izi: 1. Gona chagada pamphasa. Kwezani manja anu molunjika kumbuyo kumbuyo kwa mutu wanu. 2. Kuyika manja anu pafupi ndi makutu anu, konzani abs yanu kuti mukweze mapewa anu pansi. 3. Tsikirani mmbuyo kuti mutsirize kubwereza kamodzi. Kumbukirani kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera, ndipo pewani kugwiritsa ntchito khosi kapena mapewa anu kuti mudzuke. Yambani ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mukukula. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa za mawonekedwe oyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Long Arm Crunch?

• The Vertical Leg Crunch ndi mtundu wina womwe umagona chagada ndikukweza miyendo yanu m'mwamba, kenako ndikuyenda movutikira.
• Mu Reverse Crunch, mumagona chagada ndikukweza m'chiuno mwanu pansi ndikugwedeza mawondo anu pachifuwa chanu, m'malo mokweza thupi lanu lakumtunda.
• The Double Crunch imaphatikiza Long Arm Crunch ndi crunch yobwerera, kukweza thupi lanu lakumtunda ndi miyendo pansi nthawi imodzi.
• The Stability Ball Crunch ndi kusiyanasiyana komwe mumapanga Long Arm Crunch mukamayendetsa mpira wokhazikika, womwe umapangitsa minofu yanu yayikulu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Long Arm Crunch?

• Leg Raises imagwirizananso ndi Long Arm Crunches pamene imayang'ana minofu ya m'mimba, yomwe nthawi zambiri imatha kunyalanyazidwa pochita masewera olimbitsa thupi.
• Mapulani ndi othandizira kwambiri ku Long Arm Crunches pamene akugwira ntchito pachimake chonse, kupititsa patsogolo kukhazikika ndi mphamvu zonse, zomwe zingathe kupititsa patsogolo kuyenda kwa crunch mu Long Arm Crunch.