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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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Ukuxhumana kwe Crunch

The Crunch ndi masewera olimbitsa thupi a m'mimba omwe amayang'ana minofu yapakati, makamaka rectus abdominis, kuthandiza kusintha kaimidwe, mphamvu, ndi mphamvu za thupi lonse. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kuti azitha kuchita masewera olimbitsa thupi, amathandizira masewera olimbitsa thupi, komanso amathandizira zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu, kuonetsetsa kuti musakoke pakhosi panu, kapena kuwadutsa pachifuwa chanu.
  • Pang'onopang'ono kwezani thupi lanu lakumtunda ku mawondo anu, pogwiritsa ntchito minofu ya m'mimba, osati khosi kapena mutu, kuti mudzikokere.
  • Gwirani malowa kwa masekondi pang'ono, ndikuwongolera kulimbitsa minofu yanu yapakati.
  • Pang'onopang'ono tsitsani thupi lanu lakumtunda mpaka pomwe mukuyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Crunch

  • Mayendedwe Oyendetsedwa: Pewani kuthamangitsana ndi crunches zanu. Kusuntha kofulumira komanso kosalamulirika kungayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Kwezani thupi lanu lakumtunda pogwiritsa ntchito abs, gwirani kwakanthawi pamwamba, kenako pang'onopang'ono mutsike pansi.
  • Kulumikizana kwa Mind-Muscle: Lingalirani kwambiri minofu yomwe mukugwira ntchito. Onani m'maganizo minofu yanu ya m'mimba ikugwirana pamene mukukweza thupi lanu ndikupumula pamene mukulitsitsa. Kulumikizana kwa minofu yamalingaliro uku kungathandize kuti mupindule kwambiri ndi masewera olimbitsa thupi.
  • Njira Yopumira: Kupuma koyenera ndikofunikira pazovuta. Pumani mpweya pamene mukutsitsa

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Crunch. Ndi masewera olimbitsa thupi omwe amakhudza minofu ya m'mimba, makamaka rectus abdominis. Komabe, ndikofunikira kuphunzira njira yoyenera kuti mupewe kuvulala ndikukulitsa zotsatira. Oyamba kumene ayenera kuyamba pang'onopang'ono, ndi chiwerengero chochepa chobwerezabwereza, ndipo pang'onopang'ono awonjezere pamene mphamvu zawo ndi chipiriro zikukula. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

  • Mu Reverse Crunch, mumagona chagada, kwezani chiuno chanu pansi, ndikuzigwedeza mkati molunjika pachifuwa chanu.
  • The Vertical Leg Crunch imaphatikizapo kugona chagada ndi miyendo yanu molunjika mlengalenga, kenako ndikukweza thupi lanu lakumtunda kupita ku miyendo yanu yokwezeka.
  • The Long Arm Crunch ndikusintha komwe mumatambasulira manja anu molunjika kumbuyo kwanu mutagona chagada, ndiye kukweza thupi lanu lakumtunda kuchoka pansi.
  • The Double Crunch ndi mtundu wamphamvu kwambiri momwe nthawi imodzi mumakweza thupi lanu lakumtunda ndi miyendo kuchoka pansi, ndikumangirirana wina ndi mnzake.

Izinto zokufunda ezishisa ezivumelekile Crunch?

  • Njinga za njinga ndi masewera ena omwe amaphatikizana ndi crunches nthawi zonse pamene samangoyang'ana rectus abdominis (minofu ya "six-pack") komanso obliques, omwe amathandiza kupititsa patsogolo mphamvu zanu zapakati ndi kukhazikika.
  • Kukweza miyendo ndi ntchito yogwira ntchito yomwe imathandizira crunches pamene ikuyang'ana minofu ya m'mimba ya m'munsi, malo omwe amawombera okha sangagwire ntchito mokwanira, motero amaonetsetsa kuti palimodzi.

Amaxabiso angamahlekwane kanye Crunch

  • Zolimbitsa thupi zolimbitsa thupi
  • Zolimbitsa thupi zolunjika m'chiuno
  • Zochita zolimbitsa thupi za abs
  • Kulimbitsa thupi kunyumba m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi zapakati
  • Ziphuphu za waistline
  • Palibe-zida m'chiuno ntchito
  • Kulimbitsa koyambira ndi crunches
  • Kuchita masewera olimbitsa thupi m'mimba
  • Zolimbitsa thupi zochepetsera m'chiuno