Crunch ka Leg Lift
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Overview:
The Crunch with Leg Lift ke boikoetliso bo matla bo lebisang mesifa ea mantlha, haholo abs e tlase, e khothaletsang matla, botsitso le boemo bo betere. E loketse ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele, kaha e ka fetoloa hore e tsamaisane le maemo a fapaneng a boikoetliso. Batho ba ka 'na ba khetha boikoetliso bona kaha ha bo thuse feela ho matlafatsa mesifa ea mpa empa hape bo matlafatsa tšebelisano ea' mele le botsitso.
Table of Contents
Instructions
Step-by-step guide:
- Phahamisa maoto a hao fatše, u tlise mangole a hao ka ho toba ka holim'a letheka la hao, 'me u boloke mangole a khumama ka lehlakoreng la 90-degree.
- Beha matsoho a hau ka mor'a hlooho ea hau, u boloke litsoe tsa hau li bulehile.
- Phahamisa 'mele oa hau o ka holimo fatše, u etsa crunch, ha ka nako e le' ngoe u phahamisa letheka la hao fatše.
- Theola 'mele oa hau o ka holimo le letheka ho khutlela sebakeng sa ho qala' me u phete boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Metsamao e Laoloang: Etsa motsamao o mong le o mong butle le ka taolo. Qoba phoso ea ho sebelisa matla ho phahamisa 'mele le maoto a hau. Ho e-na le hoo, kenya mesifa ea hao ea mpa ho phahamisa. Sena se tla etsa bonnete ba hore o sebetsa mesifa e nepahetseng mme o se ke oa beha khatello molaleng kapa mokokotlong oa hau.
- Ho phefumoloha: Ho bohlokoa ho hema hantle ha u ntse u etsa boikoetliso bona. Ho hema ha u theola 'mele oa hau le maoto, 'me u tsoa
FAQ
Can beginners do the Crunch ka Leg Lift?
Ee, ba qalang ba ka etsa boikoetliso ba Crunch le Leg Lift. Leha ho le joalo, ho bohlokoa ho qala butle le ho tsepamisa maikutlo ho boloka sebopeho se nepahetseng ho qoba kotsi. E ka 'na ea e-ba phephetso qalong hobane e kopanya mesifa e ka holimo le e ka tlaase ea mpa, empa ka ho itloaetsa kamehla, matla le mamello li tla ntlafala. Haeba e ikutloa e le thata haholo, ho na le mefuta e bonolo le boikoetliso bo ka sebelisoang ho e haha. Kamehla hopola ho iphuthumatsa pele u ikoetlisa 'me u phomole ka mor'a moo.
What are common variations of the Crunch ka Leg Lift?
- Bicycle Crunch with Leg Lift: Ena ke motsoako oa mokhoa o tloaelehileng oa ho phunya baesekele le ho phahamisa leoto, moo u fapanyetsanang pakeng tsa ho phahamisa maoto le ho phunya baesekele.
- Stability Ball Crunch le Leg Lift: Bakeng sa phetoho ena, o tla hloka bolo e tsitsitseng. U etsa crunch holim'a bolo, ebe u phahamisa maoto ha u ntse u boloka botsitso.
- Weighted Crunch with Leg Lift: Sena se akarelletsa ho tšoara boima sefubeng ha u ntse u etsa crunch, ebe u phahamisa maoto ha u ntse u boloka boima bo tsitsitse.
- Plank to Crunch with Leg Lift: Qala sebakeng sa lepolanka, ebe u tlisa lengole le le leng sefubeng sa hao ho etsa crunch, phahamisa leoto le le leng, ebe u khutlela sebakeng sa lepolanka 'me u phete ka leoto le leng.
What are good complementing exercises for the Crunch ka Leg Lift?
- Li-Crunches tsa Libaesekele ke boikoetliso bo bong bo tlatselletsang hobane li boetse li lebisa mesifa ea mantlha, haholo li-obliques, 'me li eketsa karolo ea ho potoloha e ntlafatsang motsamao le matla a boikoetliso.
- Li-Russian Twists li ka tlatsana le Crunch le Leg Lift ka ho shebana le sebaka sohle sa mpa, ho kenyelletsa le li-abs tse tlase le li-obliques, ho ntlafatsa matla a mantlha le ho leka-lekana.
Related keywords for Crunch ka Leg Lift:
- Bodyweight Crunch le Leg Lift
- Boikoetliso ba Toning ea Letheka
- Boikoetliso ba 'mele bakeng sa Thekeng
- Mokhoa oa ho Phahamisa Leoto oa Crunch le Leoto
- Koetlisa ho Fokotsa Bongata ba Thekeng
- Boikoetliso ba Bodyweight bakeng sa Theka e Slim
- Koetliso ea Lapeng bakeng sa Thekeng
- Boikoetliso ba ho Shaping Theka
- Boikoetliso ba ho Phahamisa Leoto le ho Crunch
- Ha ho Koetliso ea Thekeng ea Thepa