Weighted Crunch
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Overview:
Iyo Weighted Crunch isimba rinonyanya kusimbisa-kusimbisa kurovedza muviri kunonangana nemhasuru dzemudumbu, kunowedzera kugadzikana kwepakati uye kugadzirisa chimiro. Ichi chiitwa chakakodzera kune vese vanotanga uye vepamusoro kusimba vanofarira sezvo ichigona kugadziridzwa zviri nyore kuti ienderane nhanho dzesimba remunhu. Vanhu vanogona kusarudza Weighted Crunches sezvavanopa shanduko yakaoma kune yenguva dzose crunches, zvichibatsira kukurumidza kukura kwemhasuru uye tsananguro mu abs.
Table of Contents
Instructions
Step-by-step guide:
- Gwira mabvi ako uye dyara tsoka dzako dzakati chechetere pasi, hip-width zvakaparadzana.
- Zvishoma nezvishoma peta muviri wako wepamusoro, uchisimudza mapendekete ako nekumusoro kumashure kubva pasi, uchichengeta musana wako wepasi wakatsikirirwa pasi.
- Bata kwechipiri pamusoro pekufamba, uchisvina mhasuru dzako dzemudumbu.
- Zvishoma nezvishoma zvidzikise uchidzokera kunzvimbo yekutanga, uchiita chokwadi chekuchengetedza uye usarega muviri wako uchingodonha pasi.
Exercise Tips:
- Kudzora Movement: Dzivisa muedzo wekumhanyisa mukati mekufamba. Hazvirevi kuti mangani macrunches aunogona kuita, asi kuti unokwanisa sei kuzviita. Kufamba kunononoka, kunodzorwa kuchabatanidza tsandanyama dzako zvakanyanya uye kuderedza njodzi yekukuvara.
- Weight Placement: Bata uremu pedyo nechipfuva chako. Kuibata kure kure kunogona kuisa kushushikana kusingakoshi pamaoko ako nemutsipa, zvichikanganisa kutarisa pane yako abs.
- Kufema: Usabate mweya wako panguva yekurovedza muviri. Exhale paunenge uchikwenya kumusoro uye inhale sezvaunodzika kumashure pasi. Izvi zvichabatsira kuchengetedza BP uye oxygenate tsandanyama dzako
FAQ
Can beginners do the Weighted Crunch?
Hongu, vanotanga vanogona kuita Weighted Crunch exercise. Nekudaro, zvakakosha kutanga nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Sezvo simba uye kutsungirira kunowedzera, uremu hunogona kuwedzera zvishoma nezvishoma. Zvinokurudzirwa zvakare kune vanotanga kutsvaga nhungamiro kubva kune nyanzvi yekusimbisa muviri kuti vaone kuti vari kuita kurovedza muviri nemazvo.
What are common variations of the Weighted Crunch?
- The Medicine Ball Weighted Crunch inosanganisira kubata bhora remushonga mumaoko ako, uchitambanudza pamusoro pechipfuva chako paunenge uchikwenya.
- Iyo Cable Weighted Crunch mutsauko unoshandisa tambo muchina, uchikwevera huremu pasi paunenge uchipwanya.
- Iyo Plate Weighted Crunch inosanganisira kubata huremu ndiro kuseri kwemusoro wako paunenge uchiita crunch.
- Iyo Resistance Band Weighted Crunch ishanduko yaunoshandisa bhendi rekupikisa rakamiswa kumashure kwako, richigadzira kusawirirana paunenge uchikwenya.
What are good complementing exercises for the Weighted Crunch?
- ChiRussian Twists: Kushandura kweRussia kunoshanda maobliques, boka rimwechete remhasuru rinotarirwa neWeighted Crunches, asi mukutenderera kunotenderera, izvo zvinogona kubatsira kuvandudza kugadzikana kwepakati uye kuenzanisa, pamwe nekutsanangura chiuno.
- Bicycle Crunches: Bicycle crunches inobatsira zvikuru kune Weighted Crunches nokuti haisi kungotarisa rectus abdominis (iyo 'six-pack' muscle), asiwo inobatanidza obliques uye hip flexors, ichipa hutano hwakakwana hwemimba.
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- Yakanyanya chiuno Workout ne Weighted Crunch.