Weighted Seated Tuck Crunch Pansi

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

Ukuxhumana kwe Weighted Seated Tuck Crunch Pansi

The Weighted Seated Tuck Crunch on Floor ndi masewera olimbitsa thupi omwe amalimbana ndi minofu yapakati, makamaka pamimba, kupititsa patsogolo mphamvu, kusinthasintha, ndi kusinthasintha. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kuwongolera kukhazikika kwawo komanso kaimidwe kawo. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa sizimangothandiza kukweza pakati komanso zimathandizira magwiridwe antchito a thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Seated Tuck Crunch Pansi

• Tsatirani mmbuyo pang'ono, ndikusunga msana wanu mowongoka ndikulowetsa pachimake, ndiye kwezani mapazi anu pansi kuti mawondo anu apindike pamtunda wa digirii 90.
• Gwirani mawondo anu kuchifuwa chanu kwinaku mukusuntha thupi lanu lakumtunda patsogolo, ndikuchita zosewerera.
• Gwirani malowa kwa kamphindi, mukumva kugundana kwa minofu ya m'mimba mwanu.
• Pang'onopang'ono bwererani kumalo oyambira, kuonetsetsa kuti mapazi anu asakhudze pansi, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Weighted Seated Tuck Crunch Pansi

• Kugwiritsa Ntchito Zolemera: Ngati mwangoyamba kumene kuchita izi, yambani popanda zolemetsa zilizonse. Pamene mukukhala omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera zolemera pang'onopang'ono kuti muthe kukana. Komabe, pewani kugwiritsa ntchito zolemetsa zomwe zimakhala zolemera kwambiri chifukwa izi zingayambitse mawonekedwe osayenerera komanso kuvulala komwe kungachitike.
• Mayendedwe Oyendetsedwa: Mukamachita crunch, onetsetsani kuti mayendedwe anu akuwongoleredwa komanso mwadala. Pewani kuthamanga mwachangu kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Ichi ndi cholakwika chofala chomwe chingayambitse kupsinjika kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Gwirani Ntchito Yanu: Chinsinsi chothandizira kwambiri pamasewerawa ndikuphatikiza maziko anu mumayendedwe onse. Izi zikutanthauza kuti muyenera kukokera mimba yanu kumtunda wanu ndikusunga

Weighted Seated Tuck Crunch Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Seated Tuck Crunch Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Seated Tuck Crunch Pansi. Komabe, ayenera kuyamba ndi zolemera zopepuka kapena osalemera konse mpaka atamasuka ndi kuyenda. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati woyambitsa awona kuti kuchita masewera olimbitsa thupi kumakhala kovuta kwambiri, amatha kuyamba ndi masewera olimbitsa thupi osavuta monga ma crunches okhazikika kapena ma tucks okhala pansi opanda zolemera. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika mosamala komanso moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Seated Tuck Crunch Pansi?

• Kupotokola kwa Russian Weighted: Mutakhala pansi mapazi anu atakwezedwa, gwirani cholemera ndi manja onse awiri pachifuwa chanu ndikupotoza torso yanu uku ndi uku.
• Weighted Bicycle Crunch: Kugona chagada chagada, gwirani cholemera pachifuwa chanu ndikusinthana ndi chigongono ndi bondo limodzi, kutengera mayendedwe apanjinga.
• Miyendo Yamiyendo Yokhala Pansi: Kukhala pansi, gwirani cholemera pachifuwa chanu ndikukweza miyendo yanu patsogolo panu ndikuyibwezeretsanso.
• Kulemera kwa V-Ups: Kugona pansi chagada, gwirani cholemera m'manja mwanu, kwezani thupi lanu lakumtunda ndi miyendo nthawi imodzi kuti mupange mawonekedwe a 'V', ndikuyesera kukhudza zala zanu ndi kulemera kwake.

Izinto zokufunda ezishisa ezivumelekile Weighted Seated Tuck Crunch Pansi?

• Njinga Zanjinga: Izi ndizowonjezera kwambiri pa Weighted Seated Tuck Crunch Pansi popeza samangoyang'ana pa rectus abdominis komanso ma obliques, zomwe zimapatsa kulimbitsa thupi kwam'mimba komanso kulimbikitsa kukhazikika kwapakati.
• Zopotoka zaku Russia: Zopindika za ku Russia zimagwira ntchito pachimake ndi ma obliques, kupititsa patsogolo mphamvu ya Weighted Seated Tuck Crunch Pansi powonjezera kusuntha komwe kumasokonezanso minofu ya m'mimba yanu ndikuwonjezera mphamvu zanu.