Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Iliopsoas, Obliques

Ukuxhumana kwe Crunch

The Crunch Exercise ndi njira yachikale yolimbitsa thupi yomwe imayang'ana minofu ya m'mimba, kuthandiza kukonza kaimidwe, kulimbitsa thupi, komanso kuchepetsa ululu wammbuyo. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa imatha kusinthidwa mosavuta kuti igwirizane ndi luso la munthu. Anthu angafune kuchita Crunches chifukwa ndi othandiza pakumanga mphamvu zoyambira, amatha kuchitika kulikonse popanda zida zilizonse, ndipo ndizofunikira pakuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu mopepuka kumbuyo kwa mutu wanu, onetsetsani kuti musakoke pakhosi lanu.
• Phatikizani pachimake chanu ndikukweza thupi lanu lakumtunda, kusunga msana wanu pansi, mpaka mapewa anu atachoka pansi.
• Gwirani malo kwa kamphindi, kufinya minofu yanu yam'mimba.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumalo oyambira, kusunga ulamuliro komanso osalola kuti thupi lanu libwerere pansi.

Izinto zokwenza Crunch

• ** Kuyika Kwamanja **: Ikani manja anu mopepuka kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu. Musamakoke pakhosi kapena pamutu panu panthawi ya crunch, chifukwa izi zingayambitse vuto la khosi. Kusunthaku kuyenera kuchokera pakati panu, osati kukoka mutu wanu mmwamba.
• **Kuyenda Koyendetsedwa**: Chinsinsi cha kugwedezeka bwino ndikuyenda pang'onopang'ono, koyendetsedwa. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukweze thupi lanu lakumtunda. M'malo mwake, gwiritsani ntchito minofu ya m'mimba yanu kuti mukweze mutu, khosi, ndi mapewa pang'onopang'ono pansi.
• **Njira Yopumira**: Pumirani mpweya pamene mukukweza thupi lanu lakumtunda ndikupumiramo pamene mukulitsitsanso pansi. Izi zidzakuthandizani kugwirizanitsa minofu yanu yapakati ndi

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi imodzi mwazochita zolimbitsa thupi kwambiri zoloza minofu ya m'mimba. Komabe, ndikofunikira kuwonetsetsa kuti fomu yoyenera ikugwiritsidwa ntchito popewa kuvulala komwe kungachitike. Izi zikuphatikizapo kusunga msana wapansi pansi, kugwiritsa ntchito minofu ya m'mimba kukweza thupi lapamwamba, osati kukoka khosi kapena mutu ndi manja. Nthawi zonse ndi bwino kuyamba ndi kubwereza-bwereza pang'onopang'ono pamene mphamvu ndi chipiriro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• Bicycle Crunch ndikuyenda kosunthika komwe kumalunjika kumtunda ndi kumunsi kwa abs kwinaku mukugwiranso ma obliques anu.
• The Vertical Leg Crunch imachitidwa ndikukweza miyendo yanu pamwamba padenga zomwe zimakulitsa masewera olimbitsa thupi a m'mimba.
• The Long Arm Crunch imachitika potambasulira manja anu molunjika kumbuyo kwanu, ndikuwonjezera chiwongolero chachitali kuti musunthe ndikupangitsa kukhala kovuta kwambiri.
• The Double Crunch imaphatikiza kugunda kwanthawi zonse komanso kugwedezeka kwapang'onopang'ono mumayendedwe amodzi, kumagwira ntchito yanu yakumunsi ndi yakumtunda.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Ma crunches a njinga ndi othandizira kwambiri ku crunches wamba chifukwa amayang'ana ma obliques ndi abs apansi, madera omwe nthawi zambiri amanyalanyazidwa pachikhalidwe.
• Miyendo imakwezanso kumathandizirana bwino ndi crunches pamene imayang'ana kwambiri minofu ya m'mimba, kupereka masewera olimbitsa thupi m'dera lonse lamimba pamene akuchitidwa pamodzi ndi crunches.