Weighted Overhead Crunch
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Overview:
The Weighted Overhead Crunch ke boikoetliso ba ho koetlisa matla boo haholo-holo bo lebisang mesifa ea mpa ea hao, ho thusa ho ntlafatsa botsitso ba mantlha le matla a 'mele ka kakaretso. E loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha boima bo ka fetoloa ho latela boemo ba motho ka mong. Boikoetliso bona bo molemo ho ba batlang ho betla li-abs tsa bona, ho ntlafatsa boemo ba bona, le ho matlafatsa boikoetliso ba 'mele, ho etsa hore mesebetsi ea letsatsi le letsatsi e be bonolo ho e etsa.
Table of Contents
Instructions
Step-by-step guide:
- Robala hape bencheng, etsa bonnete ba hore mokokotlo oa hau o bataletse 'me maoto a hao a tiile fatše, ha u ntse u boloka boima bo ka holim'a hlooho ea hau.
- Qala boikoetliso ka ho pikitla 'mele oa hau o ka holimo ho ea holimo, u kenye sefuba sa hau, empa u boloke matsoho a otlolohile le boima bo ka holim'a hlooho ea hau.
- Ka mor'a hore u fihle tlhōrōng ea crunch, tšoara nakoana ebe u theola 'mele oa hau butle-butle ho ea sebakeng sa ho qala.
- Pheta motsamao bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba ho boloka boima ba 'mele bo tsitsitse mme abs ea hau e sebetsa nakong eohle ea boikoetliso.
Exercise Tips:
- Controlled Movement: Senotlolo sa ho etsa crunch e boima ka holimo ke ho sebelisa metsamao e liehang le e laoloang. Qoba phoso e tloaelehileng ea ho sebelisa matla kapa ho sotha boima, kaha sena se ka lebisa likotsing tsa mokokotlo kapa molala. Ho e-na le hoo, tsepamisa maikutlo tabeng ea ho tšoara mesifa ea mpa ho phahamisa 'mele oa hao o ka holimo ho ea ka mangole.
- Boima bo nepahetseng: Khetha boima bo boima empa bo u lumella ho etsa boikoetliso ka mokhoa o nepahetseng. Ho sebelisa boima bo boima haholo ho ka lebisa sebopeho se sa lokelang le kotsi e ka 'nang ea e-ba teng. Ho molemo ho qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hao a ntse a ntlafala.
- Ho phefumoloha: Hopola ho hema nakong ea boikoetliso.
FAQ
Can beginners do the Weighted Overhead Crunch?
E, ba qalang ba ka etsa boikoetliso ba Weighted Overhead Crunch, empa ba lokela ho qala ka boima bo bobebe ho netefatsa hore ba sebelisa foromo e nepahetseng le ho qoba kotsi. Ha ba ntse ba matlafala le ho phutholoha haholoanyane ka boikoetliso, butle-butle ba ka eketsa boima ba 'mele. Ho boetse ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a laole ba qalang ho etsa bonnete ba hore ba etsa boikoetliso ka nepo.
What are common variations of the Weighted Overhead Crunch?
- The Decline Bench Weighted Crunch e hloka hore u robale holim'a benche ea ho theoha ka boima bo behiloeng ka holim'a sefuba sa hau, ho eketsa bothata ba ho sisinyeha.
- The Seated Weighted Overhead Crunch e etsoa ha u ntse u lutse bencheng, u tšoere boima holim'a hlooho ea hau le ho phunya mpa.
- Cable Overhead Crunch e kenyelletsa ho sebelisa mochine oa cable, ho hula mohala fatše ha o ntse o etsa crunch, ho eketsa ho hanyetsa boikoetliso.
- Weighted Russian Twist e kenyelletsa ho sotha ka holimo ho mokhatlo oa crunch, ho lebisa tlhokomelo ho li-oblique ho phaella ho mesifa ea mantlha.
What are good complementing exercises for the Weighted Overhead Crunch?
- Li-Russian Twists ke boikoetliso bo bong bo molemo, kaha li lebisa mesifa ea oblique, e fanang ka boikoetliso bo bongata ba mpa ha bo kopantsoe le Weighted Overhead Crunches, e leng haholo-holo ho tsepamisa maikutlo ho rectus abdominis.
- Li-Crunches tsa Libaesekele li ka boela tsa tlatselletsa Li-Crunches tsa Weighted Overhead, kaha li kenyelletsa li-abs tse ka holimo le tse ka tlaase, hammoho le li-obliques, kahoo li fana ka boikoetliso bo feletseng ba mpa le ho ntlafatsa katleho ea Weighted Overhead Crunches.
Related keywords for Weighted Overhead Crunch:
- Boikoetliso bo boima ba Overhead Crunch
- Boikoetliso ba ho lebisa letheka
- Boikoetliso ba Thekeng
- Overhead Crunch bakeng sa Thekeng
- Boikoetliso bo boima ba mpa
- Overhead Crunch le Weights
- Boikoetliso ba toning thekeng
- Ho matlafatsa mpa ka boima
- Mokhoa oa Weighted Overhead Crunch
- Boikoetliso bo tsoetseng pele ba Thekeng ka litekanyo