Suspension Crunch

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

Ukuxhumana kwe Suspension Crunch

Suspension Crunch ndi masewera olimbitsa thupi ofunikira kwambiri omwe amagwiritsa ntchito wophunzitsa kuyimitsidwa kuti achite ndikulimbitsa ma abs, obliques, ndi kutsitsa kumbuyo. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa kuchuluka kwazovuta kumatha kusinthidwa posintha mbali ya thupi lanu. Anthu angafune kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu zawo, kukulitsa kukhazikika kwawo komanso kukhazikika, ndikuwonjezera mphamvu zawo zonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Crunch

• Sungani thupi lanu molunjika ndi lolimba, kenaka tambani pang'onopang'ono mawondo anu ku chifuwa chanu, ndikuwapinda pamene mukuchita zimenezo.
• Gwirizanitsani minofu ya m'mimba yanu pamene mawondo anu akuyandikira pachifuwa chanu, kuonetsetsa kuti mukuwongolera komanso kuti musalole kuti mphamvu igwire ntchitoyo.
• Imani pang'onopang'ono pachimake cha kayendetsedwe kake, kenaka tambasulani miyendo yanu pang'onopang'ono kubwerera kumalo a thabwa.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso msana wanu mowongoka panthawi yonse yolimbitsa thupi.

Izinto zokwenza Suspension Crunch

• Core Engagement: Chinsinsi cha Suspension Crunches yogwira mtima ndikuphatikiza maziko anu. Izi zikutanthawuza kukoka batani la mimba yanu ku msana wanu ndikusunga abs yanu nthawi yonse yoyenda. Pewani kulakwitsa kofala kulola kuti m'mimba mwanu kugwedezeka kapena kumbuyo kwanu, zomwe zingayambitse kupsinjika kosafunikira pamsana wanu.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuchita crunch pang'onopang'ono komanso mowongolera. Kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu kuti mukokere mawondo anu pachifuwa chanu kungachepetse mphamvu ya masewerawo ndikuwonjezera chiopsezo cha kuvulala.
• Kupuma: Osagwira mpweya pamene mukuchita masewera olimbitsa thupi. Pumani mpweya pamene mukutambasula thupi lanu ndikutulutsa mpweya pamene mukukoka mawondo anu pachifuwa chanu

Suspension Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Crunch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Crunch, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Oyamba ayenera kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti atsogolere ndondomekoyi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Crunch?

• The TRX Suspension Crunch: Mwakusiyana uku, mapazi anu ali m'zingwe za TRX pamene manja anu ali pansi, ndipo mumachita mphuno mwa kubweretsa mawondo anu pachifuwa chanu.
• The Suspension Oblique Crunch: Kusiyanaku kumayang'ana makamaka minofu ya oblique, komwe mumapotoza torso yanu pamene mukuchita crunch kuti mugwirizane ndi minofu ya m'mimba.
• The Single-Leg Suspension Crunch: Mu Baibuloli, mumangogwiritsa ntchito mwendo umodzi pazingwe zoyimitsidwa, zomwe zimawonjezera zovuta komanso zovuta zolimbitsa thupi.
• The Extended Suspension Crunch: Kusiyanaku kumaphatikizapo kutambasula miyendo yanu molunjika musanawakokere kuti mugwedezeke, zomwe zimapangitsa kuti zikhale zovuta komanso zimayang'ana minofu ya m'mimba.

Izinto zokufunda ezishisa ezivumelekile Suspension Crunch?

• Kuyimitsa Miyendo Kumakweza: Zochitazi zimayang'ananso abs otsika ngati Suspension Crunches, koma zimawonjezera zovuta ndi mphamvu yokoka, motero kumawonjezera mphamvu ndi kuwongolera.
• Zopindika za ku Russia: Zopindika za ku Russia zimaphatikizana ndi Suspension Crunches popeza samangoyang'ana minofu ya m'mimba komanso imayang'ana ma obliques, zomwe zimapereka kulimbitsa thupi kwakukulu.