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Weighted Leg Extension Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiEnyu panika ya kudansi.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhapho, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Weighted Leg Extension Crunch

The Weighted Leg Extension Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yapakati, kupititsa patsogolo mphamvu zam'mimba ndi kukhazikika. Zabwino kwa okonda masewera olimbitsa thupi pamlingo wapakatikati kapena pamwambapa, zimaphatikiza phindu la kukulitsa miyendo ndi ma crunches kuti apereke masewera olimbitsa thupi okwanira. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zawo, kupititsa patsogolo matanthauzo a minofu, ndi kulimbikitsa mgwirizano wa thupi lonse ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Leg Extension Crunch

  • Tsatirani mmbuyo pang'ono, ndikusunga msana wanu mowongoka, ndikukweza miyendo yanu pansi mpaka madigiri 45, awa ndiye malo anu oyambira.
  • Tsopano, gwirani pachimake ndipo nthawi yomweyo mukokere mawondo anu pachifuwa chanu ndikutsamira torso yanu ku mawondo anu, kuonetsetsa kuti kulemera kwanu kumakhala pafupi ndi chifuwa chanu.
  • Imani pamwamba pa kayendetsedwe kake, kenaka tambasulani miyendo yanu pang'onopang'ono kubwerera kumalo oyambira mutatsamira torso yanu kumbuyo.
  • Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti pachimake chanu chikhale chotanganidwa muzochita zonse.

Izinto zokwenza Weighted Leg Extension Crunch

  • Kuyenda Koyendetsedwa: Kwezani miyendo yanu patsogolo panu, ndikusunga pachimake chanu. Ganizirani kugwiritsa ntchito quadriceps yanu kukankhira kulemera, osati mapazi anu. Ndiye, pang'onopang'ono kuchepetsa kulemera kubwerera pansi. Pewani cholakwika chofala chogwiritsa ntchito kuthamanga kuti mukweze kulemera, zomwe zingayambitse kuvulala. M'malo mwake, yendetsani kayendetsedwe kake pokwera ndi pansi kuti muwonjezere kugwirizanitsa minofu.
  • Kunenepa Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Muyenera kumaliza seti yanu ndi fomu yabwino. Kugwiritsa ntchito kulemera kolemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
  • Kulumikizana kwa Mind-Muscle: Yang'anani kwambiri minofu yomwe mukugwira ntchito

Weighted Leg Extension Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Leg Extension Crunch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Weighted Leg Extension Crunch, koma ayenera kuyamba ndi zolemera zopepuka kapena opanda zolemera konse. Zochita izi zimayang'ana minofu ya m'mimba ndipo zimatha kuthandizira kulimbitsa mphamvu zapakati. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati woyambitsayo sakudziwa momwe angachitire izi, ayenera kupeza chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Leg Extension Crunch?

  • The Lateral Leg Extension Crunch imafuna kuti mugone m'mbali mwanu ndikukweza mwendo wanu wakumtunda, kuutambasulira kunja, kwinaku mukugwedeza thupi lanu lakumtunda kupita ku mwendo wanu wokwezeka.
  • The Reverse Leg Extension Crunch imachitidwa ndikugona pamimba panu, kukweza miyendo yanu pansi, ndikuitambasulira kunja kwinaku mukukweza chifuwa chanu pansi.
  • The Seated Leg Extension Crunch imaphatikizapo kukhala pampando kapena benchi, kutambasula mwendo umodzi patsogolo panu, ndikutsamira thupi lanu lakumtunda ku bondo lanu.
  • The Supine Leg Extension Crunch imafuna kuti mugone chagada, kwezani miyendo yonse pansi, ndikuyitambasulira kunja kwinaku mukugwedeza thupi lanu lakumtunda kumawondo anu.

Izinto zokufunda ezishisa ezivumelekile Weighted Leg Extension Crunch?

  • Mapapu amakhalanso ndi dzanja limodzi ndi Weighted Leg Extension Crunches pamene makamaka amayang'ana pa kulimbikitsa quadriceps, hamstrings, ndi glutes, motero kupititsa patsogolo kamvekedwe ka minofu ya mwendo ndi kusinthasintha.
  • Zochita zolimbitsa thupi za Plank ndi masewera ena owonjezera owonjezera chifukwa sikuti amangolimbitsa pachimake ngati ma Weighted Leg Extension Crunches, komanso amathandizira kukhazikika ndi kaimidwe zomwe ndizofunikira kuti muzichita masewera olimbitsa thupi moyenera.

Amaxabiso angamahlekwane kanye Weighted Leg Extension Crunch

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  • Zolimbitsa Thupi Zolimbitsa M'chiuno
  • Kukhazikika kwa Mpira Waist Workout
  • Leg Extension Crunch with Weights
  • Kuchita Zolimbitsa Thupi Zolimbitsa Mpira Wokhazikika m'chiuno
  • Weighted Stability Ball Crunch
  • Sewerani Mpira Wowonjezera Miyendo
  • Weighted Core Workout
  • Kukhazikika kwa Mpira Waist Kulimbitsa Thupi
  • Advanced Stability Ball Crunch with Weights