Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques

Ukuxhumana kwe Crunch

The Crunch ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, kuwongolera kaimidwe, kulimbitsa thupi, komanso kulimbitsa thupi kwathunthu. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita izi osati kungopanga gawo lolimba, lolimba kwambiri, komanso kuti azitha kulimbitsa thupi, zomwe zimathandiza pazochitika za tsiku ndi tsiku komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, kuonetsetsa kuti zigongono zanu zatseguka ndipo osakoka khosi lanu.
• Gwirizanitsani minofu ya m'mimba mwako pojambula batani la mimba yanu ku msana wanu, kenaka kwezani thupi lanu lakumtunda, kuphatikizapo mapewa anu ndi kumbuyo, kuchoka pansi mpaka mawondo anu.
• Gwirani izi kwakanthawi pamwamba, kuwonetsetsa kuti pachimake chanu chikhale chogwirana ndipo khosi lanu lamasuka.
• Dzichepetseni pang'onopang'ono mpaka pomwe mukuyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Crunch

• Gwirani Ntchito Yanu: Yang'anani pakuchita minofu ya m'mimba yanu kuti mukweze thupi lanu lakumtunda pansi. Pewani kulakwitsa kugwiritsa ntchito khosi kapena mapewa kuti mugwire ntchitoyi. Kuyenda kuyenera kuyendetsedwa ndikuchokera pachimake chanu.
• Pumirani Moyenera: Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukukweza. Izi zimathandizira kuti pachimake chanu chizigwira ntchito ndikukulepheretsani kuti musapume mpweya, zomwe zimatha kuwonjezera kuthamanga kwa magazi.
• Sungani Zigono Zanu Ponse: Ngati muli ndi manja kumbuyo kwa mutu wanu, onetsetsani kuti zigono zanu zili m'mbali ndipo sizikukokera kumutu kwanu. Izi zimathandiza kuti khosi lanu ndi mapewa anu azikhala omasuka ndikuyika kutsindika pa abs yanu. 5

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Ayenera kuyamba ndi kubwerezabwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kuti awone mawonekedwe awo kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• The Reverse Crunch ndi kusiyana kwina komwe mumagona kumbuyo kwanu, kwezani chiuno chanu pansi, ndikugwedeza mawondo anu mkati molunjika pachifuwa chanu.
• The Vertical Leg Crunch ndi mtundu womwe umagona chagada ndikukweza miyendo yanu molunjika padenga, kenako kwezani thupi lanu lakumtunda molunjika mawondo anu.
• The Long Arm Crunch imaphatikizapo kutambasula manja anu molunjika kumbuyo kwa mutu wanu pamene mukuchita kayendetsedwe ka crunch, ndikuwonjezera zovuta.
• The Double Crunch ndi kuphatikiza kwa chikhalidwe crunch ndi crunch reverse, kumene kumtunda ndi pansi thupi amanyamulidwa pansi ndi crunch pamodzi nthawi yomweyo.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Zopotoza zaku Russia zimatha kuthandizira ma Crunches polunjika minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa pochita masewera olimbitsa thupi am'mimba, potero kumalimbikitsa kulimbitsa thupi kozungulira.
• Bicycle Kick amagwira ntchito limodzi ndi Crunches pamene akugwira minofu ya kumtunda ndi yapansi pamimba, kupereka kulimbitsa thupi kwapakati komanso kumathandizira kulumikizana bwino.