Crunch
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Ukuxhumana kwe Crunch
Zolimbitsa thupi za Crunch ndizomwe zimalimbitsa thupi kwambiri zomwe zimayang'ana kwambiri minofu ya m'mimba, zomwe zimathandizira kuwongolera kaimidwe, kukhazikika, komanso kulimbitsa thupi kwathunthu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa imatha kusinthidwa mosavuta kuti igwirizane ndi luso la munthu. Anthu angafune kuphatikiza ma Crunches muzochita zawo kuti amange ndi kumveketsa ma abs awo, kuthandizira magwiridwe antchito a thupi, ndikuthandizira kupewa kupweteka kwa msana kapena kuvulala.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch
- Ikani manja anu kumbuyo kwa mutu wanu kapena kuwawoloka pachifuwa chanu, kenaka kwezani thupi lanu lakumtunda pang'onopang'ono ku mawondo anu, pogwiritsa ntchito minofu ya m'mimba.
- Onetsetsani kuti msana wanu ukhale pansi ndipo maso anu akuyang'ana mmwamba kuti musamangirire khosi lanu.
- Gwirani malo pamtunda wa crunch kwa kamphindi, kenaka muchepetse thupi lanu lakumtunda pang'onopang'ono kubwerera kumalo oyambira.
- Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala bwino nthawi zonse.
Izinto zokwenza Crunch
- Kuyika Pamanja: Ikani manja anu mopepuka kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu. Pewani kukoka khosi lanu kapena kugwiritsa ntchito manja anu kuti mukweze thupi lanu lakumtunda, chifukwa izi zingayambitse vuto la khosi. Mphamvuyo iyenera kubwera kuchokera ku minofu ya m'mimba mwanu, osati pakhosi kapena m'manja mwanu.
- Mayendedwe Oyendetsedwa: Pamene mukukweza thupi lanu lakumtunda, yang'anani kwambiri kukhudza minofu yanu yam'mimba. Exhale pamene mukugwedezeka ndi kupuma pamene mukutsika pansi. Izi ziyenera kukhala kuyenda pang'onopang'ono, koyendetsedwa - musagwiritse ntchito mphamvu kuti mugwedeze thupi lanu mmwamba ndi pansi.
- Range of Motion: Kumbukirani kuti crunch sikukhala kwathunthu. Muyenera kungokweza mutu, khosi, ndi mapewa anu pansi. Ndikupitanso
Crunch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Crunch?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi njira yabwino yoyambira kugwira ntchito pamphamvu yanu yayikulu. Komabe, ndikofunikira kuwonetsetsa kuti masewerawa achitika moyenera kuti asavulale komanso kuti achite bwino. Nazi njira zina: 1. Gona chagada. 2. Bzalani mapazi anu pansi;
Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?
- Bicycle Crunch imaphatikizapo kugona chagada ndikusinthana kubweretsa chigongono ku bondo lina, kutengera mayendedwe apanjinga.
- The Vertical Leg Crunch imafuna kuti mugone chagada miyendo yanu molunjika mlengalenga, kenako kwezani torso yanu ku miyendo yanu.
- The Long Arm Crunch imachitidwa ndi kutambasula manja anu molunjika kumbuyo kwanu pamene mukuchita zachikhalidwe, zomwe zimawonjezera zovuta.
- The Double Crunch imaphatikizapo kumtunda ndi kumunsi kwa thupi, komwe mumachita nthawi yomweyo kuphwanya kwachikhalidwe komanso kugwetsa mmbuyo.
Izinto zokufunda ezishisa ezivumelekile Crunch?
- Bicycle Kick ndi wothandizira kwambiri kwa Crunches chifukwa samangogwira ntchito ya rectus abdominis, komanso amagwirizanitsa ndi obliques ndi hip flexors, kupereka kulimbitsa thupi kwambiri m'mimba.
- Russian Twist imathandizira Crunches poyang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa muzitsulo zoyamba, choncho imalimbikitsa mphamvu yapakati komanso yowonjezereka.
Amaxabiso angamahlekwane kanye Crunch
- Zolimbitsa thupi zolimbitsa thupi
- Kuchita toning m'chiuno
- Zochita zolimbitsa thupi za Abs
- Zolimbitsa thupi m'chiuno m'nyumba
- Zochita zolimbitsa thupi zamafuta am'mimba
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Ziphuphu zochepetsera chiuno
- Zochita zopanda zida m'chiuno
- Zolimbitsa thupi kunyumba za abs
- Kuchita masewera olimbitsa thupi ochepetsa thupi