Weighted Overhead Crunch

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

Ukuxhumana kwe Weighted Overhead Crunch

The Weighted Overhead Crunch ndi masewera olimbitsa thupi omwe amayang'ana kwambiri m'mimba mwanu, kumathandizira kukhazikika kwapakati komanso mphamvu zonse za thupi. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi apamwamba chifukwa kulemera kumatha kusinthidwa malinga ndi msinkhu wa munthu. Zochita izi ndizopindulitsa kwa iwo omwe akufuna kujambula ma abs awo, kuwongolera kaimidwe kawo, komanso kulimbitsa thupi, kupangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta kuchita.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Overhead Crunch

• Gona mmbuyo pa benchi, kuonetsetsa kuti msana wanu ndi wathyathyathya ndipo mapazi anu ali pansi, pamene mukusunga kulemera pamwamba pa mutu wanu.
• Yambani kuchita masewera olimbitsa thupi ndikugwedeza thupi lanu kutsogolo ndi mmwamba, ndikugwira abs yanu, koma kuwongoka manja anu ndi kulemera pamwamba pa mutu wanu.
• Mukafika pachimake cha crunch, gwirani kwa kamphindi kenaka muchepetse thupi lanu pang'onopang'ono mpaka pomwe munayambira.
• Bwerezani mayendedwe a kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti kulemera kwanu kukhale kokhazikika komanso kuti abs anu azichita nthawi yonse yolimbitsa thupi.

Izinto zokwenza Weighted Overhead Crunch

• Mayendedwe Oyendetsedwa: Chinsinsi chothandizira kugwedezeka kwapamwamba bwino ndikugwiritsa ntchito mayendedwe apang'onopang'ono komanso owongolera. Pewani kulakwitsa kofala kogwiritsa ntchito kuthamanga kapena kusuntha kulemera, chifukwa izi zingayambitse kuvulala kwa msana kapena khosi. M'malo mwake, yang'anani pakuchepetsa minofu ya m'mimba yanu kuti mukweze kumtunda kwa mawondo anu.
• Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe olondola. Kugwiritsa ntchito kulemera kolemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Ndibwino kuti muyambe ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Kupuma: Kumbukirani kupuma panthawi yolimbitsa thupi.

Weighted Overhead Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Overhead Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Overhead Crunch, koma ayenera kuyamba ndi kulemera kochepa kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Pamene akukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi, amatha kuwonjezera kulemera kwake. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'anire oyamba kumene kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Overhead Crunch?

• The Decline Bench Weighted Crunch imafuna kuti mugone pa benchi yotsika ndi kulemera komwe kumakhala pamwamba pa chifuwa chanu, ndikuwonjezera zovuta za kuyenda.
• The Seated Weighted Overhead Crunch imachitidwa mutakhala pa benchi, mutanyamula zolemetsa pamutu panu ndikugwedeza mimba yanu.
• Cable Overhead Crunch imaphatikizapo kugwiritsa ntchito makina a chingwe, kukoka chingwe pansi pamene mukuchita crunch, ndikuwonjezera kukana kuchitapo kanthu.
• The Weighted Russian Twist imaphatikizapo kupotoza pamwamba pa kayendetsedwe ka crunch, kulunjika pa obliques kuwonjezera pa minofu yapakati.

Izinto zokufunda ezishisa ezivumelekile Weighted Overhead Crunch?

• Zopotoza za ku Russia ndizochita zolimbitsa thupi zina zopindulitsa, chifukwa zimayang'ana minofu ya oblique, yomwe imapanga masewera olimbitsa thupi a m'mimba pamene ikuphatikizidwa ndi Weighted Overhead Crunches, yomwe imayang'ana kwambiri pa rectus abdominis.
• Bicycle Crunches ingathenso kuthandizira Kulemera Kwambiri Kumapeto, chifukwa kumaphatikizapo abs apamwamba ndi apansi, komanso obliques, motero amapereka masewera olimbitsa thupi a m'mimba komanso kupititsa patsogolo mphamvu ya Weighted Overhead Crunches.