Leg Extension Crunch
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Overview:
Iyo Leg Extension Crunch isimba rekuita iro rinonyanya kunanga mhasuru dzemudumbu, zvichibatsira kuvandudza simba repakati uye kugadzikana. Inokodzera vanhu pamhando dzese dzekusimba, kubva kune vanotanga kusvika kumberi, sezvo ichigona kugadziridzwa kuti ienderane nehunyanzvi hwemunhu. Vanhu vangada kuita chiitiko ichi kwete chete kuridza abs yavo, asi zvakare kuwedzera chimiro chavo, kuenzanisa, uye kubatana kwemuviri.
Table of Contents
Instructions
Step-by-step guide:
- Chengetedza tsoka dzako pasi pepedhi uye ubate zvibato pamativi kuti muviri wako ugare wakagadzikana.
- Wedzera makumbo ako akananga pamberi pako uchishandisa quadriceps yako, kuve nechokwadi chekuchengetedza musana wako wakatsikirirwa zvakasimba kumusana.
- Kana makumbo ako anyatsotambanudzwa, bata nzvimbo yacho kwechinguva usati wadzikisa zvishoma nezvishoma makumbo ako kudzokera kunzvimbo yekutanga.
- Dzokorora kufamba uku kwehuwandu hunodiwa hwekudzokorora, kuve nechokwadi chekuchengetedza kutonga uye kusarega huremu huchidonha kamwe kamwe.
Exercise Tips:
- Usamhanyire: Chikanganiso chakajairika kumhanyisa mukati mekufamba mukuyedza kuwana mamwe mareps. Nekudaro, zvinonyanya kubatsira kuita chiitwa zvishoma nezvishoma uye nekudzora. Nenzira iyi, uri kuve nechokwadi chekuti tsandanyama dzako dzakabatikana zvizere mukati mekurovedza muviri, zvichitungamira kune zvirinani.
- Dzivisa Kudhonza Mutsipa Wako: Paunenge uchiita crunch, ita shuwa kuti hausi kudhonza pamutsipa wako nemaoko ako. Maoko ako aripo kutsigira musoro wako uye haafaniri kushandiswa kusimudza muviri wako wepamusoro. Izvi zvinogona kutungamira mukunetseka kwemutsipa uye zvinokanganisa kushanda kwechiitwa pane yako abs.
- Batanidza Core Yako: Ita shuwa
FAQ
Can beginners do the Leg Extension Crunch?
Ehe, vanotanga vanogona kuita iyo Leg Extension Crunch exercise. Nekudaro, zvakakosha kuti utange nekudzika kwakadzika uye zvishoma nezvishoma uchiwedzera kuti udzivise kukuvara. Chimiro chakakodzera chakakoshawo kuti uwane zvakanyanya mabhenefiti uye kudzivirira kunetsa kana kukuvara. Kana iwe uri wekutanga, zvinogona kubatsira kuve nemudzidzisi kana munhu ane ruzivo akutungamirire pakutanga.
What are common variations of the Leg Extension Crunch?
- Iyo Reverse Crunch ndiyo imwe mutsauko waunorara wakafuratira uye wosimudza chiuno chako kubva pasi nekukwevera mabvi ako kuchipfuva chako, uchibatanidza yako yezasi abs zvakanyanya.
- Iyo Vertical Leg Crunch inotora zvakasiyana pane chiitwa apo iwe unosimudza makumbo ako akananga kumusoro kwakananga kusirin'i uye kuita crunch motion.
- Iyo Double Leg Lift Crunch inosanganisira kusimudza makumbo ese kubva pasi paunenge uchiita crunch, izvo zvinowedzera dambudziko kune yako core.
- Iyo Muchinjikwa-Muviri Crunch mutsauko waunounza gokora rako nemabvi kubva kune akapesana mativi pamwe chete uchiita crunch, uchinanga kune obliques.
What are good complementing exercises for the Leg Extension Crunch?
- Bhasikoro Crunches: Aya anoshanda abs kungofanana neLeg Extension Crunches asi anowedzera chinhu chekumonyorora, chinonangana neobliques uye chinobatsira kuvandudza simba repakati uye kugadzikana.
- Glute Bridges: Ichi chiito chinozadzisa Leg Extension Crunches nekuisa pfungwa pane glutes uye hamstrings, kupa kupesana kune quad-focused Leg Extension Crunch uye kubatsira kusimbisa posterior chain kuti zvive nani pasi rose remuviri simba uye kugadzikana.
Related keywords for Leg Extension Crunch:
- Kugadzikana Bhora Gumbo Kuwedzera Crunch
- Quadriceps Kusimbisa Exercise
- Chidya Workout ine Kugadzikana Bhora
- Leg Extension Crunch Exercise
- Kugadzikana Bhora Quadriceps Exercise
- Chidya uye Quad Workout
- Kugadzikana Bhora Leg Workouts
- Quadriceps Toning ine Kugadzikana Bhora
- Kudzidzira Chidya Kwepamusoro
- Leg Extension Crunch yezvidya