Weighted Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques

Ukuxhumana kwe Weighted Crunch

The Weighted Crunch ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya m'mimba, yopereka masewera olimbitsa thupi kwambiri kusiyana ndi crunches nthawi zonse chifukwa cha kukana kowonjezereka. Zochita zolimbitsa thupizi ndizabwino kwa okonda zolimbitsa thupi amisinkhu yonse omwe akufuna kumveketsa abs awo ndikuwongolera mphamvu zapakati. Kuchita Ma Crunches Olemera kumatha kukulitsa kaimidwe, kusasunthika, komanso kukhazikika, ndikupangitsa kuti ikhale yofunikira pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Crunch

• Gwirani mbale yolemetsa kapena dumbbell pachifuwa chanu ndi manja onse awiri.
• Exhale ndi kupindika pang'onopang'ono thupi lanu lakumtunda, kukweza mapewa anu ndi kumtunda kumbuyo kuchokera pansi ndikusunga msana wanu molimbika motsutsana ndi mphasa.
• Gwirani malo opunduka kwa kamphindi, kuyang'ana kwambiri pakugwira minofu ya m'mimba mwanu.
• Dzichepetseni pang'onopang'ono kumalo oyambira pamene mukupuma, kuonetsetsa kuti kayendetsedwe kake kakuyendetsedwa komanso osalola kuti mapewa anu apume pansi musanayambe kubwerezabwereza.

Izinto zokwenza Weighted Crunch

• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. M'malo mwake, chitani crunch iliyonse mwadongosolo. Izi zikutanthauza kuti muyenera kukweza thupi lanu lakumtunda pang'onopang'ono kuchokera pansi, gwirani malowo mwachidule, ndiyeno muchepetse pang'onopang'ono. Izi zidzatsimikizira kuti simukugwiritsa ntchito mphamvu kuti mukweze thupi lanu, chomwe ndi cholakwika chofala chomwe chingayambitse kulimbitsa thupi kocheperako komanso kuvulala komwe kungachitike.
• Malo a Neck: Kulakwitsa kwina kofala ndiko kukoka pakhosi panthawi ya crunch. Izi zingayambitse kupsinjika kwa khosi ndikuchepetsa mphamvu ya masewerawo. Kuti mupewe izi, onetsetsani kuti mukugwiritsa ntchito minofu yam'mimba kuti mukweze

Weighted Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Crunch. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi kupirira zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa kuwongolera woyambitsa masewerawa kuti atsimikizire kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Crunch?

• Mu Decline Weighted Crunch, mumachita masewera olimbitsa thupi pa benchi yotsika, mutanyamula zolemetsa pachifuwa chanu kuti muwonjezere zovuta zina.
• Cable Weighted Crunch imaphatikizapo kugwiritsa ntchito makina a chingwe, pomwe mumagwetsa chingwe pamene mukugwedeza, ndikuwonjezera kukana komwe kumayang'ana minofu yanu yapakati.
• The Overhead Weighted Crunch ndi kusiyana komwe mumagwiritsa ntchito mbale yolemetsa kapena dumbbell pamutu panu pamene mukugwedeza, ndikuwonjezera kupsyinjika pamwamba pa abs yanu.
• Russian Twist Weighted Crunch imaphatikiza kugwedezeka kwachikhalidwe ndi kupotoza kwa Chirasha, kunyamula cholemera pachifuwa chanu, chomwe chimawonjezera zovuta zina ndikugwira ntchito zolimbitsa thupi zanu komanso abs anu.

Izinto zokufunda ezishisa ezivumelekile Weighted Crunch?

• Kupotoza kwa Russia ndi masewera ena akuluakulu omwe amakwaniritsa Weighted Crunch monga momwe amachitira minofu ya oblique, kupereka masewera olimbitsa thupi a m'mimba komanso kupititsa patsogolo kutanthauzira kwapakati panu.
• Kuchita masewera olimbitsa thupi kwa Bicycle Crunch kumakwaniritsa Weighted Crunch poyang'ana osati kumtunda ndi kumunsi kwa abs komanso ma obliques ndi ma flexor a chiuno, zomwe zimapangitsa kuti mukhale ndi masewera olimbitsa thupi komanso ozungulira.