Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Enyu panika ya kudansi.

Ukuxhumana kwe Crunch

Zolimbitsa thupi za Crunch ndizochita zolimbitsa thupi zachikale zomwe zimayang'ana kwambiri minofu ya m'mimba mwanu, kukuthandizani kuti mukhale ndi kaimidwe koyenera, kukhala bwino, komanso kulimbitsa mphamvu zonse. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita Crunches chifukwa amatha kuchitidwa paliponse popanda zida zilizonse, ndipo amathandizira kuwongolera pakati, kuchepetsa mafuta am'mimba, ndikuthandizira msana wathanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Gwirani mawondo anu ndipo mapazi anu asagwedezeke pansi, m'lifupi mwake motalikirana ndi chiuno, ndipo ikani manja anu kumbuyo kwa mutu wanu, zigongono zikulozera kunja.
• Gwirizanitsani minofu yanu ya m'mimba ndikukweza thupi lanu lakumtunda kwa mawondo anu, ndikusunga msana wanu, m'chiuno, ndi mapazi pansi.
• Gwirani izi kwakanthawi, kuwonetsetsa kuti mukugwiritsa ntchito abs yanu kukweza thupi lanu, osati khosi kapena mapewa anu.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumene munayambira, kusunga ulamuliro osati kungobwerera pansi. Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Crunch

• Yesetsani Kuyenda Kwanu: Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze thupi lanu pansi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. M'malo mwake, chitani crunch iliyonse pang'onopang'ono komanso molamulirika, poyang'ana kugwedezeka ndi kutulutsa minofu yanu ya m'mimba.
• Gwirani Ntchito Yanu: Kuti mupindule kwambiri ndi crunches yanu, ndikofunika kugwirizanitsa minofu yanu yaikulu panthawi yonseyi. Izi zikutanthauza kumangitsa abs anu musanayambe kuyenda mmwamba ndikuwasunga pamene mukutsitsa thupi lanu pansi.
• Sungani Pansi Pansi Pansi Pansi: Cholakwika chofala ndikukweza msana pansi pomwe mukugwedeza,

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zimathandizanso kuphatikizira masewera olimbitsa thupi osiyanasiyana muzochita zolimbitsa thupi, osati kungodumphadumpha, kugwira magulu osiyanasiyana aminofu ndikulimbikitsa kulimbitsa thupi kwathunthu. Ngati woyambitsa apeza zovuta zomwe zimafunikira, pali zosintha ndi zolimbitsa thupi zosavuta zomwe zingagwiritsidwe ntchito kulimbitsa mphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• The Reverse Crunch ndi mtundu womwe umalunjika kumunsi kwa abs, kumafuna kuti mukweze chiuno chanu pansi.
• The Vertical Leg Crunch ndikusintha komwe mumakweza miyendo yanu mowongoka, kukulitsa masewera olimbitsa thupi kumtunda wanu.
• Long Arm Crunch imaphatikizapo kutambasula manja anu molunjika kumbuyo kwanu, ndikuwonjezera vuto linalake lachikhalidwe.
• The Double Crunch imaphatikiza crunch yanthawi zonse ndi crunch yakumbuyo, ndikugwira ntchito yanu yapansi ndi yakumtunda nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Bicycle Kick ndi wothandizira kwambiri kwa Crunches pamene amayang'ana abs ndi obliques otsika, madera omwe sagwiritsidwa ntchito makamaka panthawi ya crunch, motero amapereka masewera olimbitsa thupi a m'mimba.
• Russian Twists imathandizira Crunches poyang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa panthawi ya crunches, kulimbikitsa chitukuko chokwanira cha minofu ya m'mimba.