Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Bola ya Bosu
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques

Ukuxhumana kwe Crunch

The Crunch Exercise ndi ntchito yolimbikitsa kwambiri yomwe imayang'ana kwambiri minofu ya m'mimba, kuthandizira kukhazikika bwino, kulimbitsa thupi, komanso kulimbitsa thupi kwathunthu. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu amatha kusankha kuphatikiza ma Crunches muzochita zawo zolimbitsa thupi kuti awonjezere mphamvu, kumveketsa pamimba, ndikuthandizira zochitika zina zolimbitsa thupi polimbikitsa torso yolimba komanso yokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu kumbuyo kwa mutu wanu mopepuka ndikuchichirikiza ndi zala zanu kapena muwoloke pachifuwa chanu.
• Gwirizanitsani pachimake chanu ndikukweza pang'onopang'ono thupi lanu lakumtunda, kusunga msana wanu pansi ndipo maso anu akuyang'ana padenga kuti mupewe kupsinjika kwa khosi.
• Gwirani malowa pamwamba kwa kamphindi, kenaka muchepetse pang'onopang'ono mpaka pomwe munayambira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza pamene mukusunga minofu ya m'mimba yanu nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Crunch

• Gwirani Ntchito Yanu: Chinsinsi cha crunch yogwira mtima ndikugwirizanitsa minofu yanu yapakati. Pewani kulakwitsa kugwiritsa ntchito khosi kapena mapewa anu kuti mukweze thupi lanu lakumtunda. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba kuti mukweze mapewa anu pansi.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. Onetsetsani kuti mayendedwe anu ndi odekha komanso olamulidwa. Kwezani thupi lanu lakumtunda kuchoka pansi, imirirani pamwamba pa kayendetsedwe kake kuti mutenge thupi lanu, kenako pang'onopang'ono mutsike pansi.
• Kupuma: Ndikofunikira kupuma moyenera pochita crunches. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya momwe mukuchitira

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene akhoza kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Crunches imayang'ana minofu ya m'mimba ndipo imatha kukhala poyambira bwino pakulimbitsa mphamvu. Nawa masitepe oti muchepetseko: 1. Gona chagada. 2. Bzalani mapazi anu pansi;

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• The Reverse Crunch imayang'ana minofu yapansi ya m'mimba, yomwe ikufuna kuti mukweze chiuno chanu pansi ndikusunga thupi lanu lakumtunda.
• The Vertical Leg Crunch, pomwe mumakweza miyendo yanu molunjika mlengalenga, imakulitsa masewera olimbitsa thupi kumtunda wapamwamba.
• The Long Arm Crunch, ndi manja anu atatambasulidwa kumbuyo kwanu, imawonjezera zovuta pazovuta zachikhalidwe.
• The Double Crunch imaphatikiza kugunda kwanthawi zonse ndi kugwedezeka kobwerera m'mbuyo mukuyenda kumodzi, kulunjika kumunsi ndi kumtunda kwanu nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Njinga za Njinga: Awa ndi ma crunches achikhalidwe, omwe amakhudza minofu yanu yam'munsi ndi yam'mimba, komanso ma obliques anu, kukupatsani masewera olimbitsa thupi m'mimba.
• Kukweza Miyendo: Miyendo imakweza ziboliboli zothandizira poyang'ana minofu ya m'mimba, dera lomwe nthawi zambiri limagwiritsidwa ntchito mopitirira muyeso, zomwe zimathandiza kuti pakhale mphamvu yapakati, yozungulira bwino.