Band khumama crunch
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Overview:
The Band Kneeling Crunch ke boikoetliso bo matlafatsang bo ka sehloohong bo lebisang ho abs le obliques, ho thusa ho ntlafatsa boemo, ho leka-lekanya le molumo oa mesifa ka kakaretso. E loketse batho ka bomong maemong ohle a boikoetliso, kaha khanyetso e ka fetoloa ho lumellana le bokhoni ba hau. Batho ba ka 'na ba khetha boikoetliso bona kaha bo ka etsoa kae kapa kae ka sehlopha sa khanyetso, e leng se etsang hore e be tlatsetso e bonolo mosebetsing ofe kapa ofe oa ho ikoetlisa, 'me se molemo haholo ho ba batlang ho matlafatsa matla a bona a mantlha le botsitso.
Table of Contents
Instructions
Step-by-step guide:
- Kgumama fatshe ka mokokotlo wa hao o lebile ntlheng ya ankora, mme o tshware dintlheng tsa sehlopha sa kganyetso ka matsoho a mabedi a behilwe mahlakoreng a hlooho ya hao.
- Boloka letheka la hao le eme, etsa selekane sa abs ea hao hore e kobe letheka la hao 'me u tlise likhapha tsa hao mangoleng a hao.
- Tšoara boemo bona nakoana, u utloe ho honyela ho abs ea hau.
- Butle-butle khutlela sebakeng sa ho qala 'me u phete motsamao bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Foromo e Loketseng: Qala ka matsoho a hao mahetleng a hao, u tšoare sehlopha. Ha u ntse u theoha, tsepamisa maikutlo ho sebeliseng mesifa ea mpa ho e-na le ho hula ka matsoho. Matsoho a hau a lokela ho lula a khutsitse nakong eohle ea boikoetliso. Phoso e tloaelehileng ke ho sebelisa matsoho ho hula sehlopha fatše, se ke keng sa lebisa tlhokomelo ea abs ka katleho.
- Metsamao e Laoloang: Etsa bonnete ba hore metsamao ea hau e ea lieha ebile e laoloa. Qoba ho sisinyeha kapa ho sebelisa matla ho theola sehlopha, kaha sena se ka baka kotsi 'me se ke ke sa sebetsa hantle.
- Tsela e Feletseng ea Motion: Leka ho atolosa 'mele oa hau ka ho feletseng ha u khutlela sebakeng sa ho qala. Sena se lumella hore ho be le mefuta e mengata ea ho sisinyeha, e tla sebetsa
FAQ
Can beginners do the Band khumama crunch?
Ee, ba qalang ba ka etsa boikoetliso ba Band Kneeling Crunch. Ke boikoetliso bo batlang bo le bonolo bo shebileng mesifa ea mpa. Leha ho le joalo, ho bohlokoa ho qala ka sehlopha sa ho hanyetsa khanya le ho eketsa butle-butle khanyetso ha matla a ntse a ntlafala. Ho bohlokoa hape ho boloka sebopeho se nepahetseng ho qoba kotsi. Haeba u sa tiisehe, ba qalang ba lokela ho batla tataiso ho setsebi sa boikoetliso ba 'mele.
What are common variations of the Band khumama crunch?
- Band Twist Kneeling Crunch: Phapang ena e eketsa ho sotha ho crunch e tloaelehileng ea ho khumama, moo u sothang torso ea hau ka lehlakoreng le leng ha u ntse u hula sehlopha fatše ho kopanya li-oblique tsa hau.
- Band Single-Arm Kneeling Crunch: Phapang ena e etsoa ka ho sebelisa letsoho le le leng ho hula lebanta fatše, e thusang ho arola le ho shebisa lehlakore le leng le le leng la mpa ea hau ka thoko.
- Band Kneeling Side Crunch: Phapang ena e kenyelletsa ho hula sehlopha ho ea ka lehlakoreng le leng ha u ntse u boloka 'mele oa hau o shebile pele, o lebisang mesifa ea oblique.
- Sehlopha sa Kneeling Crunch le Keketso ea Leoto: Phapang ena e eketsa katoloso ea leoto ho sekhahla se tloaelehileng sa ho khumama, moo u otlollang leoto le le leng ka mor'a hau ha u ntse u hula sehlopha ho theosa le mpa ea hau e ka tlase le glutes.
What are good complementing exercises for the Band khumama crunch?
- Russia Twists: Boikoetliso bona bo tlatselletsa sehlopha se khumamang ka mangole ka ho lebisa li-obliques, tseo e leng karolo ea mesifa ea mantlha. Ho matlafatsa li-obliques ho ka thusa ho ntlafatsa mokhatlo oa potoloho o amehang sehlopheng sa ho khumama ka mangole, se lebisang ho ikoetlisa ka katleho.
- Li-Crunches tsa Libaesekele: Boikoetliso bona bo tlatselletsa sehlopha se khumamang ka mangole kaha se boetse se lebisitse ho rectus abdominis, empa hape se etsa hore 'mele o tlase o bapale. Sena se ka thusa ho ntlafatsa tšebelisano 'moho le matla ka mpeng e ka tlase, e ka tšehetsang motsamao le katleho ea sehlopha se khumamang ka mangole.
Related keywords for Band khumama crunch:
- Boikoetliso ba ho khumama ka mangole
- Boikoetliso ba thekeng ka sehlopha
- Boikoetliso ba thekeng ba resistance
- Ho kokota ka mangole bakeng sa toning thekeng
- Boikoetliso ba sehlopha bakeng sa letheka
- Kneeling band crunch for abs
- Resistance band khumamelo ea mangole
- Matlafatso ea mantlha ka sehlopha
- Ho kokota ka mangole ho lebisang thekeng
- Boikoetliso ba sehlopha sa boikoetliso bakeng sa thekeng.