Chaizvoizvo Maitiro Ekuita Reverse Crunch Kamwe uye Kune Vese

Zvemukati

• Maitiro ekuita Reverse Crunch
• Ongororo ye

Kana iwe uchida kuveza yako yezasi abs, inguva yekusanganisa yako yemhando yepamusoro mafambiro. Reverse crunches hone mukati pazasi chikamu cherectus abdominis yako kutora yako mana-pack kune matanhatu-pack, anodaro Mike Donavanik, C.S.C.S., LA-based personal trainer uye muvambi we Sweat Factor. Uyezve, ivo vanodzidzisa yako transverse abdominis (yako yemukati medumbu tsandanyama) kupfuura echinyakare crunches. (Yakabatana: Iyo Yakazara Nongedzo kune Yako Abs Misumbu).

Asi kuti uwane mibairo iyi, unofanirwa kuziva maitiro ekuita reverse crunches zvakanaka. Izvi zvinoreva kuti usarega maoko ako, maoko, kana, zvakatoipisisa, kukurumidza, kuita basa. Dzidza maitiro ekudzosera kumashure crunches nzira kwayo neaya ari nyore-kutevera ab workout mirairo uye kuraira kubva kuDonavanik.

Maitiro ekuita Reverse Crunch

A. Rara pasi mune yechinyakare crunch chinzvimbo, tsoka dzakatsetseka pasi uye maoko pasi pemusoro, magokora akafara.

B. Dhinda wezasi kumashure muvhu uye dhonza mubhokisi remudumbu kusimudza tsoka kubva pasi. Benda mabvi pane 90-degree angle, uchivachengeta pamwe chete.

C. Uchishandisa musimboti, dhonza mabvi kuchipfuva kuitira kuti muswe wemuswe usimuke pasi. Panguva imwe chete kuita yechinyakare crunch, kusimudza mapepa epafudzi kubva pasi uye kushandisa abs, kwete maoko, kusimudza musoro nemapfudzi.

D. Zvishoma nezvishoma dzikisa mapfudzi, chiuno, uye makumbo kuti udzokere kunzvimbo yekutanga. Mira apo tsoka dziri pamusoro peuriri.

E. Dzokorora kufamba, uchiita shuwa kuti usashandise kukurumidza kusimbisa iyo inotevera rep. Tarisa pakuchengeta kusabatanidzwa uye maoko akasununguka kuti arege kudhonza pamutsipa.

Kugadzirisa:

• Usasimudze mapendekete nemahudyu kunge akakwirira mukufamba kwese.
• Dzoka tsoka tsoka dzese kusvika pasi panopera wega wega rep.

Kuita kuti zviome zvakanyanya:

• Ruramisa makumbo kumusoro kwepasi pekupera kweumwe neumwe rep.
• Ita reverse crunch nemapendekete akasimudzwa uye makumbo akananga nguva yese.

Kumusoro Chinotevera: Aya ndiwo Ekupedzisira Abs Workout Anofamba, Sekureva kweVarairidzi

Ongororo ye