Hantle-ntle Mokhoa oa ho Etsa Reverse Crunch Hang-hang

Litaba

• Mokhoa oa ho etsa mokokotlo oa mokokotlo
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Haeba u batla ho betla abs ea hau e tlase, ke nako ea ho kopanya mehato ea hau ea mantlha ea mantlha. Mike Donavanik, C.S.C.S., mokoetlisi oa hau ea LA le mothehi oa Sweat Factor o re: Hape, ba koetlisa mpa ea hao e ka hare (mosifa oa hau o ka hare ka mpeng) ho feta li-crunches tsa setso. (E amanang: Tataiso e Felletseng ea Mesifa ea Hao ea Abs).

Empa ho fumana meputso ena, o hloka ho tseba ho etsolla li-crunche hantle. Seo se bolela hore u se ke ua lumella matsoho, matsoho, kapa, ho hobe le ho feta, matla, ho etsa mosebetsi. Ithute ho etsa li-crunches ka tsela e nepahetseng ka litaelo le likeletso tse bonolo tsa ho ikoetlisa tsa Donavanik.

Mokhoa oa ho etsa mokokotlo oa mokokotlo

A. Robala fatše ka mokokotlo oa moetlo, maoto a bataletse fatše le matsoho ka tlasa hlooho, litsoe li pharalletse.

B. Tobetsa tlase tlase mokatong ebe o hula konopo ea mpa ho phahamisa maoto fatše. Koba mangole ka lehlakoreng la likhato tse 90, u li boloke hammoho.

C. Sebelisa mantlha, khumama sefubeng e le hore lesapo la mohatla le nyolohe fatše. Ka nako e ts'oanang etsa mokokotlo oa setso, o phahamisa mahetla fatše mme o sebelisa abs, eseng matsoho, ho phahamisa hlooho le mahetla.

D. Butle butle mahetla, letheka le maoto ho khutlela boemong ba ho qala. Emisa ha maoto a le ka holim'a fatše.

E. Pheta motsamao ona, u netefatse hore u se sebelise matla ho matlafatsa rep e latelang. Tsepamisa maikutlo ho boloka abs a tšoarehile 'me matsoho a phutholohile ho qoba ho hula molala.

Ho fetola:

• Se ke oa phahamisa mahetla le letheka ha u ntse u tsamaea.
• Maoto a tlase ho ea fihla fatše qetellong ea rep e 'ngoe le e' ngoe.

Ho e thatafalletsa le ho feta:

• Otlolla maoto ka holim'a fatše qetellong ea rep ka 'ngoe.
• Etsa crunch e ka morao ka mahetla a phahamisitsoeng le maoto a otlolohileng ka nako eohle.

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