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 amayang'ana minofu ya m'mimba mwanu, kukuthandizani kuwongolera bwino, kaimidwe, ndi mphamvu zonse. Ndizoyenera kwa oyamba kumene komanso othamanga odziwa bwino ntchito, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi msinkhu uliwonse wolimbitsa thupi. Anthu angafune kuphatikiza ma crunches muzochita zawo zolimbitsa thupi kuti apititse patsogolo kukhazikika kwapakati, kuthandizira kusuntha kwa thupi lonse, ndikuthandizira kupewa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, kuthandizira pang'onopang'ono ndi zala zanu, ndipo sungani zigono zanu kumbali.
• Gwirizanitsani pachimake chanu ndikukweza thupi lanu lakumtunda, kupindika mapewa anu kupita ku pelvis yanu ndikusunga msana wanu pansi.
• Imani pang'onopang'ono pachimake cha crunch, kenaka muchepetse pang'onopang'ono mpaka pomwe munayambira.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukupuma mokhazikika komanso mokhazikika.

Izinto zokwenza Crunch

• **Yang'anani pa Core Yanu **: Mukamachita crunch, onetsetsani kuti mukugwiritsa ntchito minofu ya m'mimba kuti mukweze thupi lanu lakumtunda pansi, osati khosi kapena mapewa anu. Cholakwika chofala ndikugwedeza mutu ndi khosi mmwamba, zomwe zingayambitse kuvulala. M'malo mwake, yang'anani kwambiri pakumanga minofu ya m'mimba ndikukweza mapewa anu pansi.
• **Kuyenda Koyendetsedwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze thupi lanu. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi omwe amalimbana ndi abs ndi obliques. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulaze msana kapena khosi. Nazi njira zoyambira: 1. Gona chagada. Bzalani mapazi anu pansi,

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• Bicycle Crunch: Mu mtundu uwu, mumasinthasintha kubweretsa chigongono chanu ku bondo lina, kutengera mayendedwe apanjinga omwe amagwira kumtunda ndi kumunsi kwa abs.
• Standing Crunch: Kusiyanasiyana kumeneku kumachitika atayimirira ndipo kumaphatikizapo kukweza bondo limodzi panthawi imodzi kupita pachifuwa, kulunjika kumunsi kwa abs ndikuwongolera bwino.
• Cross-body Crunch: Izi zimaphatikizapo kubweretsa chigongono chanu ku bondo lina mutagona chagada, chomwe chimayang'ana minofu ya oblique.
• Long Arm Crunch: Kusiyanaku kumaphatikizapo kutambasula manja anu molunjika kumbuyo kwanu pamene mukugwedeza nthawi zonse, ndikupangitsa kusuntha kukhala kovuta kwambiri ndikulunjika kumtunda kwa abs.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Kukweza Miyendo ndi ntchito ina yomwe imathandizira ma Crunches, chifukwa amayang'ananso minofu ya m'munsi mwamimba, kumathandizira kulimbitsa mphamvu pachimake chanu ndikupewa zovuta zomwe zingachitike kumbuyo.
• The Russian Twist ndi ntchito yowonjezera ku Crunches chifukwa imayang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa muzitsulo zoyambira, motero zimapereka masewera olimbitsa thupi komanso omveka bwino a m'mimba.