Suspension Supine Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Suspension Supine Crunch

Suspension Supine Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yanu yayikulu, kukulitsa mphamvu, kukhazikika, komanso kukhazikika. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angasankhe izi kuti apititse patsogolo kuwongolera thupi lawo lonse, kuwongolera kaimidwe, komanso kukwaniritsa matani apakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Supine Crunch

• Miyendo yanu ikhale yowongoka, kwezani chiuno chanu pansi pokokera mawondo anu pachifuwa chanu.
• Imani pamwamba pa mayendedwe ndikugwirizanitsa abs yanu kwa mphindi imodzi.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera pansi, tambasulani miyendo yanu kubwerera kumalo oyambira.
• Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti pachimake chanu chikhale chotanganidwa muzochita zonse.

Izinto zokwenza Suspension Supine Crunch

• Gwirani Ntchito Yanu: Cholakwika chimodzi chodziwika bwino ndikugwiritsa ntchito mphamvu kapena mphamvu ya manja ndi miyendo yanu kuti mupume m'malo mochita chidwi chanu. Muyenera kuganizira kwambiri kugwiritsa ntchito minofu ya m'mimba yanu kuti mukweze thupi lanu lakumtunda kuchoka pansi. Izi zidzatsimikizira kuti mukupeza zambiri kuchokera ku masewera olimbitsa thupi ndikuwongolera minofu yoyenera.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, kwezani thupi lanu lakumtunda pang'onopang'ono komanso mowongolera, ndikulitsitsanso m'munsi momwemo. Izi zidzakuthandizani kugwirizanitsa minofu yanu panthawi yonseyi ndikupewa kuvulala.
• Kupuma: Kupuma nthawi zambiri kumanyalanyazidwa koma ndikofunikira pakuchita izi. Exhale pamene mukukweza thupi lanu mmwamba ndikupumira pamene mukuchita

Suspension Supine Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Supine Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Supine Crunch. Komabe, ndikofunikira kuzindikira kuti kuchita masewerawa kumafuna mulingo wina wamphamvu komanso kukhazikika. Oyamba kumene ayenera kuyamba ndi mphamvu yotsika ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, oyamba kumene ayenera kufunafuna chitsogozo kwa katswiri wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Supine Crunch?

• The Weighted Suspension Supine Crunch: Pamtunduwu, mumagwiritsa ntchito mbale yolemera kapena dumbbell pachifuwa chanu pamene mukuchita crunch kuti muwonjezere kukana ndikuwonjezera mphamvu ya masewerawo.
• The Twisting Suspension Supine Crunch: Kusiyanaku kumaphatikizapo kupotoza torso pamene mukugwedezeka, zomwe zimayang'ana minofu ya oblique kuti mukhale ndi masewera olimbitsa thupi.
• The Extended-Leg Suspension Supine Crunch: M'malo mogwada mawondo anu, mumasunga miyendo yanu molunjika ndikuikweza pamene mukugwedeza. Izi zimawonjezera zovuta ku abs anu apansi.
• The Elevated Suspension Supine Crunch: Kusiyanaku kumaphatikizapo kukweza mapazi anu pogwiritsa ntchito sitepe kapena benchi. Izi zimawonjezera kuchuluka kwa zoyenda ndikupangitsa kuti crunch ikhale yovuta.

Izinto zokufunda ezishisa ezivumelekile Suspension Supine Crunch?

• Russian Twist ndi ntchito ina yowonjezera pamene imayang'ana pa obliques, kupititsa patsogolo mphamvu zonse ndi kukhazikika kwapakati, zomwe ndizofunikira kwambiri pochita Suspension Supine Crunches bwino.
• Bicycle Crunch imathandiziranso Suspension Supine Crunch monga imaphatikizapo kusuntha kofanana koma kumawonjezera chinthu chozungulira, kugwira ntchito rectus abdominis ndi obliques, ndipo potero kumapangitsanso mphamvu zonse zapakati ndi kukhazikika.