Crunch - Khutlela
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Overview:
The Crunch - Boikoetliso ba morao ke boikoetliso bo lebisitsoeng boo haholo-holo bo matlafatsang le ho matlafatsa mesifa ea mpa le e ka tlaase ea morao, ho matlafatsa botsitso ba mantlha le boemo. Boikoetliso bona bo loketse motho e mong le e mong, ho tloha ho ba qalang ho ea ho batho ba chesehelang boikoetliso ba 'mele, ka lebaka la matla a eona a feto-fetohang. Batho ka bomong ba ka 'na ba batla ho kenyelletsa sena kemisong ea bona kaha ha e thuse feela ho hlahisa motheo o matla, empa hape le ho thibela bohloko ba morao le likotsi, ho ntlafatsa ts'ebetso ea' mele ka kakaretso le ts'ebetso ea mesebetsi ea letsatsi le letsatsi le lipapali.
Table of Contents
Instructions
Step-by-step guide:
- Beha matsoho a hau hanyenyane ka mor'a hlooho ea hau, u boloke litsoele tsa hau li bulehile ho qoba ho hula molala oa hau.
- Kopanya abs ea hau, ebe u phahamisa hlooho, mahetla le mokokotlo o ka holimo fatše ka mokhoa oa ho pota-pota, ho etsa bonnete ba hore u boloka mokokotlo oa hau o ka tlase o hatelletse fatše.
- Tšoara boemo bona nakoana, u utloe ho honyela ha mesifa ea ka mpeng.
- Butle-butle u theohele sebakeng sa ho qala, ho etsa bonnete ba hore u boloka taolo ho pholletsa le motsamao ho e-na le ho theoha kapele.
Exercise Tips:
- ** Qoba ho Hula Molala **: Phoso e tloaelehileng ke ho hula molala oa hau pele nakong ea crunch. Sena se ka lebisa khatellong le kotsi. Ho e-na le hoo, tsepamisa maikutlo ho boloka molala oa hau o le boemong bo sa jeleng paate, tumellanong le mokokotlo oa hau. Matsoho a hau a teng bakeng sa tšehetso, eseng ho phahamisa hlooho.
- ** Kenyelletsa Core ea Hao **: The crunch-back e reretsoe ho lebisa mesifa ea hau ea mantlha. Ho etsa bonnete ba hore o kenya letsoho mokokotlong oa hau, tsepamisa maikutlo ho huleng konopo ea mpa ho ea mokokotlong oa hau ha u phahamisa 'mele oa hau o ka holimo fatše. Sena se tla u thusa ho fumana molemo ka ho fetisisa
FAQ
Can beginners do the Crunch - Khutlela?
Ee, ba qalang ba ka etsa boikoetliso ba Crunch - Back. Ke boikoetliso ba mantlha le bo sebetsang haholo ho matlafatsa mesifa ea mantlha le ea mpa. Leha ho le joalo, ho bohlokoa ho boloka sebopeho se nepahetseng ho thibela kotsi efe kapa efe. Ba qalang ba lokela ho qala ka palo e nyenyane ea ho pheta-pheta 'me butle-butle ba eketsehe ha matla le mamello ea bona li ntse li ntlafala. Hape ke mohopolo o motle ho buisana le setsebi sa boikoetliso ba 'mele kapa mokoetlisi ho netefatsa hore boikoetliso bo etsoa ka nepo.
What are common variations of the Crunch - Khutlela?
- Bicycle Crunch - Ena ke mofuta o matla oa crunch ea setso moo o otlollang maoto a hau moeeng ha o ntse o thetsa setsoe ho ea lengoleng le fapaneng.
- Vertical Leg Crunch - Phetolelong ena, u phahamisetsa maoto a hau holimo moeeng 'me u phahamisetse 'mele oa hau o kaholimo ho bona, u tobane le abs e kaholimo.
- Long Arm Crunch - Phapang ena e kenyelletsa ho otlolla matsoho a hau ka morao ha o ntse o etsa crunch, e leng ho eketsang boima le matla a boikoetliso.
- Double Crunch - Phapang ena ea crunch e kenyelletsa ka nako e le 'ngoe ho phahamisa' mele oa hau o kaholimo le o tlase ho tloha fatše, o hohela karolo e kaholimo le e tlase.
What are good complementing exercises for the Crunch - Khutlela?
- The Bicycle Crunch ke boikoetliso bo bong bo tlatsanang le Crunch - Back ka ho lebisa li-obliques ho phaella ho mesifa ea mpa, ho fana ka ts'ebetso ea mantlha e pharaletseng le ho khothalletsa sebopeho sa mesifa e leka-lekaneng.
- Sesotho sa Russia se tlatsana le Crunch - Back ka ho sebetsa ka bobeli likarolo tse ka holimo le tse ka tlaase tsa mesifa ea hao ea mpa, hammoho le li-obliques, tse ka ntlafatsang katleho ea li-crunches tsa hau ka ho matlafatsa sebaka sohle sa mantlha.
Related keywords for Crunch - Khutlela:
- Bodyweight back crunches
- Boikoetliso ba ho lebisa lethekeng
- Crunch - Boikoetliso ba morao
- Boikoetliso ba 'mele bakeng sa thekeng
- Li-crunches tsa morao bakeng sa ho fokotsa letheka
- Ha ho lisebelisoa tsa morao crunches
- Boikoetliso ba lapeng bakeng sa thekeng
- Boikoetliso ba 'mele thekeng
- Crunch - Boikoetliso ba 'mele oa mokokotlo
- Theka e tona ka ho korotla ka morao