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 olimbikitsa kwambiri omwe amalimbana ndi minofu ya m'mimba, kupititsa patsogolo kukhazikika kwapakati ndikuwongolera kaimidwe. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu amatha kusankha ma Weighted Crunches pomwe akupereka kusiyanasiyana kovutirapo pafupipafupi, kumathandizira kufulumizitsa kukula kwa minofu ndi tanthauzo mu abs.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Crunch

• Phimbani mawondo anu ndikubzala mapazi anu pansi, motalikirana ndi m'chiuno.
• Pewani pang'onopang'ono thupi lanu lakumtunda, kukweza mapewa anu ndi kumtunda kumbuyo kuchokera pansi, ndikusunga msana wanu pansi.
• Gwirani kwa mphindi imodzi pamwamba pa kayendetsedwe kake, ndikufinya minofu ya m'mimba.
• Pang'ono ndi pang'ono dzichepetseni pansi pa malo oyambira, kuonetsetsa kuti muzilamulira ndipo musalole kuti thupi lanu lingogwera pansi.

Izinto zokwenza Weighted Crunch

• Mayendedwe Oyendetsedwa: Pewani chiyeso chothamangira mumayendedwe. Sizokhudza kuchuluka kwa ma crunches omwe mungachite, koma momwe mungawachitire mogwira mtima. Kuyenda pang'onopang'ono, koyendetsedwa bwino kudzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Kuyika Kulemera: Gwirani kulemera pafupi ndi chifuwa chanu. Kuyigwira motalikirako kumatha kukuvutitsani m'manja ndi m'khosi mosafunikira, ndikulepheretsa kuyang'ana pa abs yanu.
• Kupuma: Osagwira mpweya wanu panthawi yolimbitsa thupi. Exhale pamene mukugwedezeka ndi kupuma pamene mukutsika pansi. Izi zithandizira kuti magazi azithamanga komanso kuti minofu yanu ikhale ndi oxygen

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. Ndikoyeneranso kwa oyamba kumene kufunafuna chitsogozo kwa katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Crunch?

• The Medicine Ball Weighted Crunch imaphatikizapo kunyamula mpira wamankhwala m'manja mwanu, kuutambasula pamwamba pa chifuwa chanu pamene mukugwedeza.
• The Cable Weighted Crunch ndi mitundu yomwe imagwiritsa ntchito makina a chingwe, kukoka kulemera pansi pamene mukugwedeza.
• Plate Weighted Crunch imaphatikizapo kunyamula mbale yolemera kumbuyo kwa mutu wanu pamene mukugwedeza.
• The Resistance Band Weighted Crunch ndikusintha komwe mumagwiritsa ntchito gulu lolimba lokhazikika kumbuyo kwanu, ndikupangitsa kuti musamavutike.

Izinto zokufunda ezishisa ezivumelekile Weighted Crunch?

• Zopotoka za ku Russia: Zopotoka za ku Russia zimagwira ntchito zofooketsa, gulu lomwelo la minofu lomwe limayang'aniridwa ndi Weighted Crunches, koma mumayendedwe ozungulira, omwe angathandize kupititsa patsogolo kukhazikika kwapakati ndi kukhazikika, komanso kutanthauzira chiuno.
• Njinga Zanjinga: Njinga zanjinga ndizothandizira kwambiri ku Weighted Crunches chifukwa sikuti zimangoyang'ana rectus abdominis (minofu ya 'six-pack'), komanso imagwiritsa ntchito ma obliques ndi hip flexors, kupereka masewera olimbitsa thupi m'mimba.