Weighted Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Wurumuhaye

Ukuxhumana kwe Weighted Crunch

The Weighted Crunch ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba mwanu, kukuthandizani kuti mukhale olimba, osasunthika komanso okhazikika. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kupanga mphamvu zawo zoyambira mpaka othamanga omwe akufuna kupititsa patsogolo magwiridwe antchito awo. Anthu angafune kuchita izi chifukwa sizimangothandizira kukwaniritsa gawo lapakati, komanso zimathandizira pazochitika za tsiku ndi tsiku komanso zimachepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Crunch

• Gwirani mbale yolemetsa kapena dumbbell pachifuwa chanu ndi manja onse awiri, kuwonetsetsa kuti ndi cholemetsa chomwe mungathe kuchigwira popanda kukankha khosi kapena msana.
• Pindani pang'onopang'ono thupi lanu lakumtunda, kukweza mapewa anu pansi ndikusuntha nthiti yanu kumtunda wanu.
• Gwirani izi kwakanthawi, ndikuwonetsetsa kuti mukugwira minofu yam'mimba.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake komanso osalola kuti msana wanu ungogwera pansi. Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Weighted Crunch

• Mayendedwe Oyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuthamanga. Chinsinsi cha crunch yolemerera bwino ndikuyenda pang'onopang'ono, koyendetsedwa. Izi zidzagwirizanitsa minofu yanu yapakati bwino ndikuchepetsa chiopsezo cha kuvulala.
• Kulemera Koyenera: Yambani ndi kulemera kopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera ndikuwonjezera chiopsezo cha kuvulala.
• Range of Motion: Onetsetsani kuti simukungokweza mutu ndi mapewa anu pansi, komanso kulimbitsa minofu ya m'mimba yanu kuti mukweze torso yanu molunjika mawondo anu. Komabe, musayese kutero

Weighted Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Crunch. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosalemetsa kwambiri kuti mupewe kukankha khosi kapena kumbuyo. Fomu yoyenera ndiyofunikiranso kupewa kuvulala ndikukulitsa zotsatira. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse kuti ntchitoyo ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Crunch?

• The Medicine Ball Weighted Crunch ndikusintha komwe mumagwira mpira wamankhwala ndi manja otambasulidwa, ndikuwonjezera zovuta pachimake chanu.
• Cable Weighted Crunch imachitidwa pa makina a chingwe, kukulolani kuti musinthe kulemera kwake ndi kukana kuti mugwirizane ndi mphamvu yanu.
• Plate Weighted Crunch imaphatikizapo kunyamula mbale yolemera kumbuyo kwa mutu wanu pamene mukugwedeza, kulunjika kumtunda wanu kwambiri.
• The Resistance Band Weighted Crunch imagwiritsa ntchito gulu lotsutsa lomwe limazungulira pamapazi anu ndikugwiridwa m'manja mwanu, ndikuwonjezera kupsinjika mumayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Weighted Crunch?

• Njinga za Njinga: Kuwombera panjinga sikungoyang'ana rectus abdominis (minofu ya 'paketi isanu ndi umodzi') komanso ma obliques, kupereka masewera olimbitsa thupi m'mimba omwe amathandizira kuyang'ana pa rectus abdominis muzitsulo zolemera.
• Miyendo Yolendewera Imakweza: Miyendo yolendewera imakweza kumunsi kwa pamimba ndi m'chiuno, zomwe nthawi zambiri sizimagwiritsidwa ntchito movutikira, zomwe zimawapangitsa kukhala masewera olimbitsa thupi ophatikizana ndi ma crunches olemetsa kuti atsimikizire kulimbitsa thupi koyenera.