Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Crunch

Crunches ndi masewera olimbitsa thupi apamwamba omwe cholinga chake ndi kulimbikitsa ndi kulimbitsa minofu ya m'mimba. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa mphamvu. Anthu angafune kuchita zolimbitsa thupi kuti apititse patsogolo mphamvu zapakati, kukulitsa kaimidwe, kumathandizira kukhala olimba, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

• Ikani manja anu kumbuyo kwa mutu wanu mofatsa ndikuthandizira khosi lanu ndi zala zanu kapena kuwadutsa pachifuwa chanu.
• Kupuma mozama komanso pamene mukutulutsa mpweya, gwiritsani ntchito minofu ya m'mimba kuti mukweze thupi lanu lakumtunda, kusunga mutu wanu ndi khosi lanu.
• Gwirani malo ophwanyidwa pamwamba pa kayendetsedwe kake kamphindi, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira pamene mukupuma.
• Bwerezaninso izi kuti mubwereze nambala yovomerezeka kapena kwa nthawi yoikika.

Izinto zokwenza Crunch

• Yang'anirani Mayendedwe Anu: Pewani kuthamangitsana ndi crunches zanu. Chinsinsi chothandizira kwambiri pamasewerawa ndikuwongolera kuyenda kwanu pokwera komanso potsika. Kuyenda pang'onopang'ono, koyendetsedwa bwino kumapangitsa minofu yanu kukhala yogwira mtima kwambiri kuposa kusuntha mwachangu, kogwedezeka.
• Sungani Pansi Pansi Pansi Pansi: Cholakwika china chofala ndikukweza m'munsi kumbuyo kuchokera pansi panthawi yokwera ya crunch. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi, komanso zimatha kuyika zovuta zosafunikira pamsana wanu. Onetsetsani kuti msana wanu umakhalabe wokhudzana ndi nthaka panthawi yonse yochita masewera olimbitsa thupi.
• Kupuma

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Crunch. Ndizochita masewera olimbitsa thupi omwe amalimbana ndi rectus abdominis ndi obliques. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kupewa kuvulala komwe kungachitike. Ndibwino kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu ikuwonjezeka. Ngati kusapeza kulikonse kapena kupweteka kumamveka, ndikofunikira kusiya masewerawa ndikufunsana ndi akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

• The Reverse Crunch ndi kusiyana kwina komwe mumagona kumbuyo kwanu, kwezani chiuno chanu pansi, ndikugwedeza mawondo anu mkati molunjika pachifuwa chanu.
• The Vertical Leg Crunch imaphatikizapo kugona chagada ndi miyendo yanu molunjika mlengalenga, ndikukweza torso yanu ku miyendo yanu.
• The Long Arm Crunch ndi mtundu womwe mumatambasulira manja anu molunjika kumbuyo kwanu, ndikuwonjezera chowongolera chachitali kuti musunthe ndikupangitsa kukhala kovuta kwambiri.
• The Double Crunch ndi kusinthasintha kwakukulu komwe kumaphatikizapo kugwedezeka kwanthawi zonse ndi kugwedezeka kumbuyo mukuyenda kwamadzimadzi kumodzi.

Izinto zokufunda ezishisa ezivumelekile Crunch?

• Njinga zanjinga ndi ntchito ina yopindulitsa yomwe imathandizira crunches chifukwa imaphatikizapo kupotoza komwe kumathandizira kugwirizanitsa ma obliques, ndikupereka njira yowonjezereka komanso yokwanira yolimbitsa pakati.
• Miyendo imakwezanso kumathandizirana ndi crunches poyang'ana minofu ya m'mimba ya m'munsi, malo omwe crunches okha sangafikire bwino, potero kuonetsetsa kuti mukulimbitsa thupi bwino.