Crunch

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

Ukuxhumana kwe Crunch

The Crunch Exercise ndi ntchito yayikulu yamphamvu yomwe imayang'ana kwambiri minofu ya m'mimba mwanu, kuthandizira kukonza kaimidwe, kukulitsa bwino, komanso kuchepetsa ululu wammbuyo. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuchita Crunches chifukwa ndi njira yotsimikiziridwa yopezera matani komanso amphamvu apakati, omwe ndi ofunikira kuti thupi likhale ndi mphamvu komanso kukongola.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, mopepuka kuthandizira ndi zala zanu, koma pewani kukoka khosi lanu.
• Gwirizanitsani minofu yanu ya m'mimba ndikukweza thupi lanu lakumtunda, kuphatikizapo mapewa anu ndi kumbuyo, kuchoka pansi kupita ku mawondo anu, kusunga msana wanu pansi.
• Imani pamwamba pa kayendetsedwe kake kamphindi, mukumva kugwedezeka kwa abs yanu, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
• Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera komanso osadalira kuthamanga.

Izinto zokwenza Crunch

• Gwirani Ntchito Yanu: Cholakwika chimodzi chofala ndi kukoka pogwiritsa ntchito khosi kapena mapewa, zomwe zingayambitse kuvulala. M'malo mwake, ganizirani kugwiritsa ntchito minofu ya m'mimba. Gwirizanitsani pakati panu polingalira kukokera mimba yanu kumtunda wanu. Izi zidzakuthandizani kukweza thupi lanu lakumtunda kuchoka pansi bwino.
• Mayendedwe Olamuliridwa: Osathamangira crunches. Sikuti ndi angati omwe mungathe kuchita, koma momwe mumachitira bwino. Kwezani thupi lanu lakumtunda pang'onopang'ono, mowongolera, kenaka muchepetsenso mofanana. Njirayi idzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kupewa kuvulala kosafunika.
• Sungani Kuyanjanitsa Koyenera Kwa Khosi: Sungani wanu

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera otchuka apakatikati omwe akulunjika minofu yapamimba. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe olondola kuti mupewe kuvulala ndikukulitsa zotsatira. Ngati ndinu woyamba, mungafune kuyamba ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro chanu chikuwonjezeka. Mungaganizirenso kufunafuna chitsogozo kwa katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• Bicycle Crunch ndikusintha kwina komwe mumasuntha miyendo yanu mukuyenda panjinga kwinaku mukusintha zigono zanu kuti mugwire bondo lina.
• The Vertical Leg Crunch imaphatikizapo kugona chagada ndi miyendo yanu molunjika mmwamba, kenako kukweza thupi lanu lakumtunda ku miyendo yanu.
• The Long Arm Crunch ndikusintha komwe mumatambasulira manja anu molunjika kumbuyo kwanu mukuchita crunch, zomwe zimawonjezera zovuta.
• The Double Crunch ndikusintha kovutirapo komwe kumaphatikizapo kukweza thupi lanu lakumtunda ndi kutsika pansi nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Kuphulika kwa njinga, kumbali ina, kumawonjezera chinthu chozungulira ku crunch yachikhalidwe, yomwe imathandizira kuchitapo kanthu ndikupereka kulimbitsa thupi kwakukulu kwa dera lonse lamimba.
• Kukweza miyendo ndi njira ina yabwino yochitira masewera olimbitsa thupi chifukwa imayang'ana kumunsi kwa abs, malo omwe ma crunches samayang'ana kwambiri, motero amaonetsetsa kuti m'mimba mukulimbitsa thupi.