M'chiuno Crunch

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe M'chiuno Crunch

The Hip Crunch ndi masewera olimbitsa thupi omwe amayang'ana makamaka minofu ya m'mimba, kuthandiza kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, omwe akufuna kukulitsa mphamvu zawo zam'mimba komanso kulimba kwathunthu. Anthu angafune kuchita izi chifukwa sikuti zimangothandizira kupanga matani komanso amphamvu pakati, komanso zimathandizira kaimidwe kabwinoko, kukhazikika bwino, komanso kuchepetsa chiwopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi M'chiuno Crunch

• Ikani manja anu kumbuyo kwa mutu wanu, zigongono zazikulu, ndipo phatikizani minofu ya m'mimba yanu kukonzekera masewera olimbitsa thupi.
• Pang'onopang'ono kwezani mutu wanu, mapewa, ndi kumtunda kumbuyo kuchokera pansi, kubweretsa nthiti yanu m'chiuno mwanu, iyi ndi gawo la 'crunch' la masewera olimbitsa thupi.
• Imani pamwamba pa gululo kwa sekondi imodzi, kuwonetsetsa kuti pachimake chanu chikugwira ntchito ndipo simukukakamiza khosi kapena mapewa anu.
• Tsitsani thupi lanu lakumtunda mpaka pamalo oyambira pang'onopang'ono, sungani kuwongolera ndikusunga minofu yanu yam'mimba ikugwira ntchito monse. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza M'chiuno Crunch

• Gwirani Ntchito Yanu: Chinsinsi cha kugwedeza bwino kwa m'chiuno ndikugwirizanitsa minofu yanu yapakati bwino. Pamene mukukweza m'chiuno pansi, onetsetsani kuti mukugwiritsa ntchito minofu ya m'mimba, osati minofu yanu yam'mbuyo kapena ya miyendo. Izi ndi zolakwika zomwe anthu ambiri amalakwitsa. Kuti muthandizire kugwirizanitsa pakati panu, yesani kulingalira kukokera mimba yanu kumtunda wanu.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Kukweza kulikonse ndi kutsika kuyenera kukhala kocheperako komanso koyendetsedwa. Izi sizimangoteteza kuvulala komanso zimapangitsa kuti ntchitoyo ikhale yogwira mtima kwambiri chifukwa imakakamiza minofu yanu kugwira ntchito molimbika.
• Kupuma: Osagwira

M'chiuno Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda M'chiuno Crunch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hip Crunch. Ndizochita zolimbitsa thupi zolimbitsa pachimake ndikulunjika minofu yapamimba. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungaganizirenso kukaonana ndi mphunzitsi kapena katswiri wazolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo M'chiuno Crunch?

• Bicycle Crunch ndikusintha kwina komwe mumayenda panjinga ndi miyendo yanu kwinaku mukuchita crunch.
• The Oblique Crunch imayang'ana minyewa yam'mimba yam'mbali, pomwe mumapotoza torso yanu mukayichotsa pansi.
• The Stability Ball Crunch imaphatikizapo kugwiritsa ntchito mpira wokhazikika kuti muwonjezere chinthu choyenera ndikuwonjezera mphamvu ya chiuno chokhazikika.
• The Vertical Leg Crunch ndikusintha komwe mumakweza miyendo yanu molunjika mlengalenga ndikuchita crunch, kulunjika minofu yakumunsi yamimba.

Izinto zokufunda ezishisa ezivumelekile M'chiuno Crunch?

• Mapulani amathandiza kwambiri ku Hip Crunches pamene akugwira ntchito yonse, kuphatikizapo msana ndi m'chiuno, kuwongolera bwino komanso kaimidwe.
• Kukweza Miyendo kumaphatikizanso ndi Hip Crunches chifukwa imayang'ana minofu ya m'munsi mwa m'mimba ndi chiuno, zomwe zimathandiza kulimbikitsa mphamvu ndi kusinthasintha kwa dera la chiuno.