Mapazi Olemera Pansi Pansi pa Benchi

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques

Ukuxhumana kwe Mapazi Olemera Pansi Pansi pa Benchi

The Weighted Floor Crunch Feet pa Bench yolimbitsa thupi ndi yogwira mtima kwambiri yomwe imayang'ana ndi kulimbikitsa minofu ya m'mimba, komanso kuchitapo kanthu m'munsi kumbuyo ndi chiuno. Ndi masewera olimbitsa thupi abwino kwa anthu apakati mpaka apamwamba kwambiri, omwe akufuna kupititsa patsogolo mphamvu zawo komanso kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kusintha momwe thupi lanu limagwirira ntchito, kaimidwe, komanso kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapazi Olemera Pansi Pansi pa Benchi

• Bwererani pansi, sungani msana wanu pansi ndi mapazi anu molimba pa benchi.
• Gwirizanitsani minofu yanu ya m'mimba ndikukweza pang'onopang'ono thupi lanu lakumtunda kwa mawondo anu, kuonetsetsa kuti kulemera kwake kumakhala kokhazikika pachifuwa chanu.
• Gwirani izi kwa mphindi imodzi, mukumva kugundana kwa abs anu, kenaka muchepetse thupi lanu pang'onopang'ono pansi.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti abs yanu ikugwira ntchito komanso mayendedwe anu amayendetsedwa nthawi yonse yolimbitsa thupi.

Izinto zokwenza Mapazi Olemera Pansi Pansi pa Benchi

• **Kuyenda Koyendetsedwa**: Pamene mukuchita crunch, yang'anani kugwiritsa ntchito minofu ya m'mimba kuti mukweze kumtunda kwa mawondo anu. Pewani kugwiritsa ntchito khosi kapena mapewa kuti mudzikweze, chifukwa izi zingayambitse kupsinjika kapena kuvulala. Kusunthaku kuyenera kukhala kocheperako komanso koyendetsedwa, osati mwachangu komanso kogwedezeka.
• **Njira Yopumira**: Kupuma ndikofunikira pakuchita izi. Exhale pamene mukukweza thupi lanu ndi kupuma pamene mukulitsitsanso pansi. Izi zimathandiza kuti minofu yanu yam'munsi ikhale yogwira ntchito bwino ndikukulepheretsani kugwira mpweya wanu, zomwe zingawonjezere kuthamanga kwa magazi.
• **Pewani Kuchulukitsa Kwambiri**: Kulakwitsa kofala ndikuyesa ndikukweza thupi lanu kwambiri

Mapazi Olemera Pansi Pansi pa Benchi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapazi Olemera Pansi Pansi pa Benchi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Floor Crunch pa Bench. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Ndibwinonso kukhala ndi munthu wodziwa zambiri kapena mphunzitsi kuti ayang'anire magawo oyambirira kuti awonetsetse kuti njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapazi Olemera Pansi Pansi pa Benchi?

• Kusiyana kwina ndi Stability Ball Crunch komwe mumapanga mpira wokhazikika m'malo mwa pansi, ndikuwonjezera chinthu choyenera kuchita masewera olimbitsa thupi.
• The Decline Bench Crunch ndikusintha kwina komwe mumachita crunch pa benchi yotsika yomwe imayang'ana kumtunda kwapamwamba kwambiri.
• Cable Crunch ndi kusiyanasiyana komwe mumagwiritsa ntchito makina a chingwe kuti musakane, kukulolani kuti musinthe kulemera kwake mosavuta.
• The Twist Crunch ndi kusintha komwe mumawonjezera kupotoza pamwamba pa crunch, kulunjika minofu ya oblique kuwonjezera pa abs.

Izinto zokufunda ezishisa ezivumelekile Mapazi Olemera Pansi Pansi pa Benchi?

• Njinga Zanjinga: Pogwiritsa ntchito kayendetsedwe ka kayendetsedwe ka njinga, Bicycle Crunches samangogwira ntchito ya rectus abdominis (yofanana ndi Weighted Floor Crunch Feet pa Bench), komanso amachitira obliques, kupereka ntchito yowonjezereka ya m'mimba.
• Kukweza Miyendo: Kukweza Miyendo kumayenderana ndi Mapazi Olemera Pansi Pansi pa Benchi poyang'ana minofu ya m'mimba, yomwe nthawi zambiri imanyalanyazidwa muzochita zambiri zapakati. Izi zimatsimikizira chitukuko choyenera cha dera lonse lapakati.