Reverse Crunch Kick

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Quadriceps, Rectus Abdominis
• Amashwa eqhapho: Obliques, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Reverse Crunch Kick

The Reverse Crunch Kick ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, makamaka abs yapansi, komanso kugwirizanitsa chiuno ndi kumbuyo. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, omwe akufuna kupititsa patsogolo mphamvu zawo zam'mimba komanso kukhazikika kwathupi lonse. Kuphatikizira zolimbitsa thupi izi muzochita zanu zolimbitsa thupi kumatha kukulitsa kukhazikika kwanu, kuwongolera kaimidwe, ndikuthandizira kuti mukhale osamala komanso ogwirizana, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala olimba mokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Crunch Kick

• Ikani manja anu pansi pambali panu kapena pansi pa chiuno chanu kuti muthandizidwe, ndipo pindani mawondo anu kuti mapazi anu asagwedezeke pansi.
• Pang'onopang'ono kwezani miyendo ndi chiuno pansi, kukokera mawondo anu pachifuwa chanu, kwinaku mukugwira minofu ya m'mimba.
• Mawondo anu akayandikira pachifuwa chanu, tambasulani miyendo yanu mmwamba molunjika padenga, ndikuchita mobwerezabwereza.
• Tsitsani miyendo yanu pansi osalola mapazi anu kukhudza pansi, kenaka bwerezani masewerawa kuti mumalize seti.

Izinto zokwenza Reverse Crunch Kick

• Kuyenda Koyendetsedwa: Kuyambira pomwe mukuyambira, sungani abs yanu kuti mupirire chiuno chanu pansi ndikulunjika pachifuwa chanu. Pang'onopang'ono achepetseni kubwerera kumalo oyambira. Iyi ndi rep imodzi. Chinsinsi apa ndikugwiritsa ntchito abs yanu kukweza m'chiuno mwanu, osati miyendo yanu kapena kuthamanga. Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito msana wanu kuti mukweze chiuno.
• Kupuma: Ndikofunikira kupuma moyenera panthawi yolimbitsa thupi. Pumani mpweya pamene mukutsitsa chiuno chanu ndikutulutsa mpweya pamene mukuwakweza. Izi zikuthandizani kuti mugwiritse ntchito abs yanu bwino ndikupewa kupsinjika.

Reverse Crunch Kick Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Crunch Kick?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Crunch Kick. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono mphamvu ndi chipiriro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumachitika panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Kukambirana ndi katswiri wolimbitsa thupi kapena wophunzitsa kungathandizenso kuonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Crunch Kick?

• The Weighted Reverse Crunch: Kusiyanaku kumaphatikizapo kunyamula kulemera pakati pa mapazi kapena mawondo anu, kuonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.
• The Stability Ball Reverse Crunch: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wokhazikika, womwe ungathandize kugwirizanitsa minofu yanu yayikulu ndikuwongolera bwino.
• The Reverse Crunch with Twist: Kusiyanaku kumaphatikizapo kuwonjezera kupotoza pamwamba pa kayendetsedwe kake, komwe kungathandize kulunjika minofu yanu ya oblique.
• The Reverse Bicycle Crunch: Kusiyanaku kumaphatikizapo kumenya njinga pambuyo pa kugwedezeka kwa m'mbuyo, komwe kungathandize kuyang'ana m'munsi mwa abs ndi chiuno.

Izinto zokufunda ezishisa ezivumelekile Reverse Crunch Kick?

• Ma Crunches Panjinga: Izi zimagwira ntchito limodzi ndi Reverse Crunch Kick poyang'ana ma obliques ndi abs otsika, madera omwe amakhalanso ndi Reverse Crunch Kick, zomwe zimatsogolera kumasewera olimbitsa thupi am'mimba.
• Zopotoza zaku Russia: Zochita izi zimakwaniritsa Reverse Crunch Kick poyang'ana ma obliques ndi abdominis odutsa, omwe ndi minofu yomwe imathandizira kusuntha ndi kuwongolera mu Reverse Crunch Kick, motero kumapangitsa kuti pakhale mphamvu yayikulu komanso kukhazikika.