Crunch
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Ukuxhumana kwe Crunch
The Crunch ndi masewera olimbitsa thupi omwe amakhudza kwambiri minofu ya m'mimba, kuthandizira kusintha kaimidwe, kuchepetsa ululu wammbuyo, ndi kulimbitsa mphamvu zonse. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti achuluke kapena kuchepetsa mphamvu. Anthu angafune kuchita izi kuti apange maziko olimba, kuwongolera bwino komanso kukhazikika, ndikuyesetsa kukwaniritsa gawo lapakati.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch
- Ikani manja anu kumbuyo kwa mutu wanu, koma kumbukirani kuti musakoke pakhosi panu; mukhoza kuwadutsanso pachifuwa chanu.
- Gwirani pakati panu pojambula m'mimba mwanu kupita ku msana wanu, kenaka kwezani thupi lanu lakumtunda (mutu ndi mapewa) kuchokera pansi mpaka mawondo anu, ndikusunga msana wanu pamphasa.
- Gwirani malo ophwanyira pamwamba kwa kamphindi, kuyang'ana kwambiri pamitsempha ya m'mimba mwanu.
- Pang'onopang'ono tsitsani thupi lanu lakumtunda mpaka pomwe mukuyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.
Izinto zokwenza Crunch
- Gwirani Ntchito Yanu: Chinsinsi cha crunch yopambana ndi kukangana kwa minofu ya m'mimba mwanu. Pamene mukukweza thupi lanu lakumtunda pansi, yang'anani kwambiri kufinya abs yanu. Pewani cholakwika chofala chogwiritsa ntchito khosi kapena mapewa kuti muzule. M'malo mwake, lingalirani abs wanu akuchita ntchito yonse.
- Mayendedwe Oyendetsedwa: Chitani crunch iliyonse pang'onopang'ono komanso mowongolera. Kuthamanga mothamanga kungayambitse mawonekedwe osayenera komanso kusagwira bwino kwa minofu. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu pansi.
- Kupuma Moyenera: Ndikofunikira kupuma moyenera pochita crunches. Exhale pamene mukukweza thupi lanu ndikulowetsamo pamene mukulitsitsa pansi. Kugwira
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 kuchita izi ndi mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono, kubwerezabwereza pang'onopang'ono panthawi imodzi ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Ndikoyeneranso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?
- Reverse Crunches imayang'ana pansi pamimba, zomwe zimafuna kuti mukweze m'chiuno mwanu pansi osati mutu ndi mapewa.
- The Vertical Leg Crunch imaphatikizapo kutambasula miyendo yanu molunjika, zomwe zimakulitsa masewera olimbitsa thupi a m'mimba.
- Long Arm Crunch ndikusintha komwe mumatambasulira manja anu molunjika kumbuyo kwanu, ndikuwonjezera chiwongolero chachitali kuti musunthe ndikupangitsa kukhala kovuta kwambiri.
- The Double Crunch imaphatikiza kugunda kwanthawi zonse ndi kugunda mobwerera kumbuyo kuti muzitha kuchita masewera olimbitsa thupi m'mimba.
Izinto zokufunda ezishisa ezivumelekile Crunch?
- Njinga za Njinga: Njinga za njinga zimagwirizana ndi kugwedezeka kwanthawi zonse chifukwa sizimangogwira ntchito ya rectus abdominis (minofu ya "six-pack"), komanso imagwiritsa ntchito obliques (minofu ya m'mimba), motero imapereka ntchito yolimbitsa thupi m'mimba.
- Kukweza Miyendo: Miyendo imakweza bwino kwambiri kuti iwonongeke pamene imayang'ana makamaka minofu ya m'mimba ya m'munsi, malo omwe sagwiritsidwa ntchito bwino ndi crunches, motero amaonetsetsa kuti pali mphamvu zambiri za m'mimba.
Amaxabiso angamahlekwane kanye Crunch
- Zolimbitsa thupi zolimbitsa thupi
- Zolimbitsa thupi zolunjika m'chiuno
- Zochita zolimbitsa thupi za abs
- Zochita zapakhomo za m'chiuno
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kuphwanya kwa m'mimba
- Zochita zochepetsera m'chiuno
- Palibe zida zolimbitsa thupi
- Zolimbitsa thupi zoyaka mafuta m'mimba
- Zochita zolimbitsa thupi zolimbitsa thupi