Weighted Crunch

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

Ukuxhumana kwe Weighted Crunch

The Weighted Crunch ndi masewera olimbitsa thupi abwino kwambiri kwa anthu omwe akufuna kulimbikitsa ndikutanthauzira minofu ya m'mimba, chifukwa imakulitsa kutukusira kwachikhalidwe powonjezera kukana kulemera. Ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kutsutsa zapakati pawo ndikupititsa patsogolo maphunziro awo amphamvu. Kuphatikizira Ma Wighted Crunches muzochita zanu zolimbitsa thupi kumatha kukulitsa kukhazikika kwapakati, kusintha kaimidwe, ndikuthandizira paketi yodziwika bwino ya sikisi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Crunch

• Gwirani mbale yolemetsa kapena dumbbell pachifuwa chanu ndi manja onse awiri.
• Pang'onopang'ono kwezani thupi lanu lakumtunda ku mawondo anu, ndikugwedeza minofu yanu ya m'mimba pamene mukuyenda.
• Gwirani malo ophwanyika kwa sekondi, kuonetsetsa kuti simukukoka ndi khosi kapena mutu.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumalo oyambira, kusunga ulamuliro komanso osalola kuti thupi lanu ligwe mwadzidzidzi.

Izinto zokwenza Weighted Crunch

• ** Peŵani Kupanikizika kwa Pakhosi **: Kulakwitsa kofala panthawi ya crunches yolemetsa ndiko kukoka pakhosi, zomwe zingayambitse mavuto. Kuti mupewe izi, onetsetsani kuti manja anu ali pomwepo kuti agwire kulemera kwake osati kukoka thupi lanu mmwamba. Abs yanu iyenera kugwira ntchito zonse. Ngati mukumva kupsinjika m'khosi mwanu, ndi chizindikiro chakuti simukuchita bwino.
• **Njira Yopumira**: Kupuma koyenera ndi kofunikira kuti thupi likhale logwira mtima. Pumulani mpweya

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. Zimalimbikitsidwanso kuti oyamba kumene aphunzire ndikudziwa mawonekedwe a crunch wamba asanawonjezere kulemera. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena mphunzitsi wanu kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Crunch?

• Cable Weighted Crunch imaphatikizapo kugwiritsa ntchito makina a chingwe, kukoka chingwe ku thupi lanu pamene mukugwedezeka mmwamba.
• Dumbbell Weighted Crunch ndi mtundu winanso, pomwe mumagwira dumbbell pachifuwa chanu kapena pamwamba pamutu panu mukuchita crunch.
• The Stability Ball Weighted Crunch imaphatikizapo kuchita masewera olimbitsa thupi pa mpira wokhazikika, ndikuwonjezera vuto linalake pamlingo wanu ndi kukhazikika kwapakati.
• The Incline Weighted Crunch imachitika pa benchi yolowera, kukulitsa zovuta ndikuwonjezera zovuta zina kumunsi abs.

Izinto zokufunda ezishisa ezivumelekile Weighted Crunch?

• Russian Twist: Zochita izi zimakwaniritsa Weighted Crunch poyang'ana minofu ya oblique, kupereka masewera olimbitsa thupi m'mimba ndikuwongolera bwino pakati pa magulu osiyanasiyana a minofu, zomwe zingathandize kupewa kuvulala ndi kusalinganika.
• Kukweza Miyendo: Kuthandizira Kugwedeza Kwambiri, Kukweza Miyendo kumayang'ana minofu ya m'mimba ya m'munsi, malo omwe sangakhale nawo mokwanira panthawi ya Weighted Crunches, motero amapereka masewera olimbitsa thupi okwanira komanso oyenerera.