Reverse Crunch

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

Ukuxhumana kwe Reverse Crunch

The Reverse Crunch ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri minofu ya m'mimba, kupititsa patsogolo kukhazikika kwapakati ndikuwongolera kaimidwe. Zochita izi ndizopindulitsa kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikiza Reverse Crunches m'chizoloŵezi chawo kuti apititse patsogolo masewera awo othamanga, kuthandizira kuchepetsa thupi, ndi kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Crunch

• Gwirani mawondo anu ndikukweza miyendo yanu kuti ntchafu zanu zikhale zozungulira pansi ndipo mawondo anu amapindika pamtunda wa digirii 90.
• Sungani pachimake chanu, kwezani m'chiuno mwanu pansi, ndi kukokera mawondo anu pachifuwa chanu, ndikusunga msana wanu pamphasa.
• Pang'onopang'ono tsitsani miyendo yanu poyambira, kuwonetsetsa kuti abs yanu ikugwira ntchito ndipo msana wanu umakhalabe wolumikizana ndi mphasa.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso pachimake pakuchita masewera olimbitsa thupi.

Izinto zokwenza Reverse Crunch

• **Mayendedwe Olamuliridwa**: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kugwedeza miyendo ndi chiuno mmwamba ndi pansi. Izi zitha kusokoneza msana wanu ndipo sizimagwirizanitsa bwino minofu ya m'mimba mwanu. M'malo mwake, onetsetsani kuti mukugwiritsa ntchito mayendedwe apang'onopang'ono komanso owongolera, ndikuwongolera kugwiritsa ntchito abs yanu kukweza ndikutsitsa miyendo yanu.
• ** Pewani Kutsegula Msana Wanu **: Kulakwitsa kwina kofala ndikumangirira kumbuyo panthawi yochita masewera olimbitsa thupi, zomwe zingayambitse kupweteka kwa msana. Pofuna kupewa izi, sungani msana wanu pansi kapena pansi

Reverse Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Reverse Crunch. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zitha kukhala zovuta poyamba, koma pochita, mphamvu zanu ndi luso lanu zidzasintha. Ngati mukumva kuwawa kapena kusapeza bwino mukuchita masewerawa, ndi bwino kuti muime ndikuwonana ndi katswiri wolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Crunch?

• The Reverse Crunch yokhala ndi Mpira Wokhazikika imaphatikizapo mpira wokhazikika kuti uwonjezere zovuta ndikupangitsa minofu yayikulu kwambiri.
• The Weighted Reverse Crunch imaphatikizapo kunyamula dumbbell kapena mbale yolemera pakati pa mapazi anu kuti muwonjezere kukana ndikuwonjezera zovuta.
• The Hanging Reverse Crunch imachitika pa chokokera mmwamba, chomwe chimangoyambitsa osati abs yanu komanso minofu yanu yamanja ndi mapewa.
• The Reverse Crunch yokhala ndi Resistance Band imawonjezera gulu lolimbikira kuzungulira mapazi anu, kukulitsa zovuta ndikupangitsa ma flexer m'chiuno mwanu.

Izinto zokufunda ezishisa ezivumelekile Reverse Crunch?

• Ma Crunches a Bicycle amatha kuphatikizira Reverse Crunches polunjika kumunsi kwa abs ndi obliques, kupereka kulimbitsa thupi koyenera komanso kokwanira kwam'mimba.
• Leg Raises imagwira ntchito bwino ndi Reverse Crunches chifukwa imayang'ana kumunsi kwa abs ndi chiuno, kuonjezera mphamvu yapakati ndi kukhazikika, ndikuthandizira kupanga dera lodziwika bwino la m'mimba.