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Crunch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Crunch

The Crunch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, kuthandiza kukonza kaimidwe, kuchepetsa ululu wammbuyo, komanso kulimbitsa thupi lonse. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita izi kuti apange maziko olimba, kukulitsa mawonekedwe awo, ndikuthandizira zochitika zina zolimbitsa thupi zomwe zimafunikira gawo lolimba lapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu kapena pachifuwa chanu, ndipo onetsetsani kuti msana wanu umakhalabe wokhudzana ndi nthaka.
  • Inhale ndiyeno pamene mukutulutsa mpweya, gwirani minofu ya m'mimba mwako pokokera mimba yanu kumtunda wa msana wanu ndikukweza thupi lanu lakumtunda, kuphatikizapo mapewa anu ndi kumbuyo, kuchoka pansi mpaka mawondo anu.
  • Gwirani pamwamba pa kayendetsedwe kake kamphindi, kenaka muchepetse pang'onopang'ono pamene mukupuma.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti minofu yanu ya m'mimba ikugwira ntchito ndipo mayendedwe anu amayendetsedwa nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Crunch

  • ** Gwirani Ntchito Yanu: ** Chinsinsi cha kugwedezeka kothandiza ndikugwirizanitsa minofu ya m'mimba mwako. Pamene mukukweza thupi lanu lakumtunda pansi, yang'anani kugwiritsa ntchito abs yanu m'malo mwa khosi lanu kapena kumtunda kuti mudzikweze. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kupewa zovuta zosafunikira.
  • **Mayendedwe Olamuliridwa:** Pewani kuthamanga mothamanga. Onetsetsani kuti crunch iliyonse ikuchitika pang'onopang'ono komanso mowongolera. Tsitsani thupi lanu kubwerera kumalo oyambira ndikuwongolera kofanana kuti muwonjezere mphamvu ya masewerawo.
  • **Njira Yopumira:** Pumirani mpweya pamene mukukweza thupi lanu ndikupumiramo pamene mukulitsitsa. Izi zikuthandizani kuti mayendedwe anu azikhala okhazikika komanso okhazikika

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi omwe amatsata minofu yapakati. Komabe, ndikofunikira kwa oyamba kumene kuwonetsetsa kuti akugwiritsa ntchito mawonekedwe olondola kuti apewe kuvulala ndikuwonjezera mphamvu. Zingakhale zopindulitsa kuyamba ndi chiwerengero chochepa cha reps ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikuyenda bwino. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi ngati simukudziwa za mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

  • Reverse Crunch ndi mtundu wina womwe umagona chagada, kwezani miyendo yanu mumlengalenga, ndikugwiritsa ntchito abs yanu kukoka chiuno pansi ndikulowera pachifuwa.
  • The Vertical Leg Crunch imaphatikizapo kugona chagada ndikukweza miyendo yanu molunjika mlengalenga, ndikukweza thupi lanu lakumtunda kumawondo anu.
  • The Long Arm Crunch ndikusintha komwe mumatambasulira manja anu molunjika kumbuyo kwa mutu wanu zomwe zimawonjezera chiwongolero chachitali kuti musunthe, ndikupangitsa kukhala kovuta kwambiri.
  • The Double Crunch imaphatikiza kugunda kwanthawi zonse ndi kugwedezeka mobwerera kukhala imodzi, kumagwira ntchito yanu yakumtunda ndi yakumunsi.

Izinto zokufunda ezishisa ezivumelekile Crunch?

  • Zopotoka za ku Russia zimatha kupititsa patsogolo phindu la crunches poyang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa muzitsulo zachikhalidwe koma ndizofunikira pakulimbitsa thupi bwino komanso kutanthauzira bwino kwa m'chiuno.
  • Njinga zanjinga ndizowonjezera bwino pakuchita masewera olimbitsa thupi chifukwa zimaphatikiza phindu la kugwedezeka kwachikhalidwe ndi kusuntha komwe kumalunjika kumtunda ndi kumunsi kwa abs, komanso obliques, zomwe zimapangitsa kuti pakhale masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Crunch

  • Zolimbitsa thupi zolimbitsa thupi
  • Zolimbitsa thupi zolunjika m'chiuno
  • Chizoloŵezi cholimbitsa thupi cha Crunch
  • Kuphwanya kwa m'mimba
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zochepetsera m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi kunyumba
  • Kulemera kwa thupi m'mimba kugwedezeka
  • Chiuno toning crunch ntchito
  • Kulimbitsa thupi kunyumba pofuna kuchepetsa chiuno