Crunch

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

Ukuxhumana kwe Crunch

The Crunch ndi masewera olimbitsa thupi omwe amalimbana ndi minofu ya m'mimba, kuthandizira kulimbitsa thupi, kukonza kaimidwe, komanso kulimbitsa thupi lonse. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, chifukwa cha kusinthika kwake komanso kuchita bwino. Anthu angafune kuchita masewera olimbitsa thupi chifukwa ndi masewera olimbitsa thupi omwe angathe kuchitika kulikonse popanda zida, ndipo amatenga gawo lofunikira kwambiri popanga matani apakati komanso amphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, mopepuka kuthandizira ndi zala zanu popanda kukoka pakhosi panu.
• Gwirizanitsani minofu ya m'mimba mwako pojambula m'mimba mwanu ku msana wanu, kenaka mukweze thupi lanu lakumtunda, kuphatikizapo mapewa anu ndi msana, kuchoka pansi mpaka mawondo anu, kusunga msana wanu pansi.
• Imani pang'onopang'ono pamwamba pa crunch, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti minofu yanu yam'mimba ikugwira ntchito nthawi yonse yolimbitsa thupi.

Izinto zokwenza Crunch

• Pewani Kukoka Khosi Lanu: Ndi kulakwitsa kofala kukoka khosi lanu kutsogolo pofuna kukweza thupi lanu. Izi zingayambitse kupsinjika ndi kuvulala. M'malo mwake, sungani khosi lanu m'malo osalowerera ndale pamene mukugwedezeka, ndipo ganizirani mutanyamula apulo pansi pa chibwano chanu kuti mukhale ndi mtunda woyenera.
• Mayendedwe Olamuliridwa: Pewani kuchita zinthu mopupuluma. Kuchita bwino kwa crunches kumachokera kukuyenda pang'onopang'ono, koyendetsedwa, osati kuthamanga. Kwezani ndi kutsitsa thupi lanu mosasunthika, molamulirika, kuyang'ana kwambiri kukomoka ndi kutulutsa minofu ya m'mimba mwanu.
• Kupuma: Kulakwitsa kwina kofala ndikusunga mpweya wanu panthawi yolimbitsa thupi.

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi omwe amatsata minofu yapakati. Komabe, ndikofunikira kwa oyamba kumene kuchita masewera olimbitsa thupi moyenera kuti asavulale. Ayenera kuyamba ndi kubwerezabwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Kufunsana ndi katswiri wolimbitsa thupi kapena wophunzitsa kungathandizenso kuti muwonetsetse mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• Bicycle Crunch imaphatikiza kugwedezeka kwachikhalidwe ndi kusuntha kwa mwendo kuti igwirizane ndi ma obliques anu.
• The Vertical Leg Crunch imafuna kuti miyendo yanu ikhale yolunjika mlengalenga, ndikuwonjezera mphamvu ya masewerawo.
• The Long Arm Crunch imatambasula manja anu kumbuyo kwanu, ndikuwonjezera zovuta pakuwonjezera kutalika kwa lever.
• The Double Crunch imaphatikiza kugwedezeka kwachikhalidwe ndi kugwedezeka kobwerera, kumagwira ntchito kumtunda ndi kumunsi kwa abs nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Russian Twists ndi masewera ena omwe amakwaniritsa Crunches poyang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa pamagulu achikhalidwe, motero amapereka masewera olimbitsa thupi a mimba.
• Kukweza Miyendo ndikuthandizira kopindulitsa kwa Crunches chifukwa amayang'ana minofu ya m'mimba ya m'munsi, malo omwe amawombera okhawo sangagwire bwino ntchito, motero amaonetsetsa kuti njira yabwino yolimbikitsira pachimake.