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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 omwe amayang'ana minofu ya m'mimba, kuthandiza kukonza kaimidwe, kulimbitsa thupi, ndi kulimbikitsa pachimake. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga odziwa bwino ntchito, chifukwa cha kuphweka kwake komanso kusinthasintha. Anthu angafune kuphatikiza ma crunches muzochita zawo zolimbitsa thupi kuti apange mphamvu m'mimba, kuthandizira mayendedwe atsiku ndi tsiku, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch

  • Ikani manja anu kumbuyo kwa mutu wanu mopepuka, onetsetsani kuti musakoke pakhosi panu, kapena kuwadutsa pachifuwa chanu.
  • Pumirani mozama, kenako mukamatuluka, gwirani minofu ya m'mimba mwako kukoka batani la mimba yanu ku msana wanu, ndikukweza thupi lanu lakumtunda (mutu, khosi, ndi mapewa) kuchokera pansi kupita ku mawondo anu, kukhalabe ndi vuto lokhazikika pa abs yanu.
  • Gwirani malo ogwedezeka kwa kamphindi, mukumva kugwedezeka mu abs yanu, kenaka muchepetse pang'onopang'ono kumbuyo komwe mukuyambira pamene mukupuma.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukukhala bwino ponseponse kuti mupewe kulimbitsa khosi kapena msana.

Izinto zokwenza Crunch

  • ** Gwirizanitsani Pakatikati Panu: ** Mphamvu ya crunch imachokera ku minofu ya m'mimba, osati khosi kapena kumbuyo. Phatikizani minofu yanu yayikulu musanayambe kukweza torso yanu. Pamene mukudzuka, yerekezani kukokera m'mimba mwanu kupita ku msana wanu kuti mutsegule abs yanu.
  • **Mayendedwe Olamuliridwa:** Pewani kulakwitsa kofala kothamangira mothamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zimachepetsa chiopsezo cha kuvulala ndikuwonjezera mphamvu ya masewera olimbitsa thupi. Kwezani torso yanu mainchesi ochepa kuchokera pansi - cholinga sikukhala tsonga, koma kupindika torso yanu m'mwamba.
  • **Kupuma Moyenera:** Kupuma

Crunch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crunch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi ntchito yofunika kwambiri yolimbitsa thupi yomwe imayang'ana minofu ya m'mimba. Komabe, ndikofunikira kuchita bwino kuti musavulaze chilichonse. Ndibwino kuti muyambe pang'onopang'ono, mwinamwake ndi 10 crunches panthawi, ndipo pang'onopang'ono muwonjezere chiwerengero pamene mphamvu zanu zikukula. Ndibwinonso kupeza chitsogozo kuchokera kwa akatswiri olimbitsa thupi kapena kuwonera makanema ophunzitsira kuti muwonetsetse mawonekedwe ndi njira zolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch?

  • Reverse Crunches: M'malo mokweza thupi lanu lakumtunda, mumasunga thupi lanu lakumtunda ndikukweza chiuno chanu pansi, ndikubweretsa mawondo anu pachifuwa chanu.
  • Ma Crunches a Miyendo Yowongoka: Mumtunduwu, mumatambasula miyendo yanu molunjika padenga ndikukweza thupi lanu lakumtunda pansi kuti mufike ku zala zanu.
  • Ma Crunches Awiri: Izi zimaphatikiza kugwedezeka kwanthawi zonse ndi kugwedezeka kwapang'onopang'ono, kubweretsa thupi lanu lakumtunda ndi thupi lakumunsi kwa wina ndi mzake nthawi imodzi.
  • Kupotoza Crunches : Izi ndi zofanana ndi zowonongeka nthawi zonse, koma pamene mukukweza thupi lanu lakumtunda, mumapotoza torso yanu kumbali ina, ndikugwira ntchito ya oblique minofu.

Izinto zokufunda ezishisa ezivumelekile Crunch?

  • Kukweza Miyendo ndi ntchito ina yopindulitsa yomwe imathandizira Crunches, popeza imayang'ana kwambiri ma abs ndi ma hip flexors, madera omwe Crunch samachita nawo mokwanira, motero amaonetsetsa kuti gawo la m'mimba likuyenda bwino.
  • Kupotoza kwa Russian ndi ntchito yowonjezera yowonjezera ku Crunch, chifukwa imayang'ana pa obliques ndi minofu yakuya yapakati, kupititsa patsogolo mphamvu zozungulira komanso kukhazikika komwe sikumayendetsedwa makamaka ndi crunches.

Amaxabiso angamahlekwane kanye Crunch

  • Zolimbitsa thupi zolimbitsa thupi
  • Kuchita toning m'chiuno
  • Zochita zolimbitsa thupi za abs
  • Zochita zapakhomo za m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi zapakati
  • Zakudya zamafuta am'mimba
  • Palibe zida zolimbitsa thupi m'chiuno
  • Kulimbitsa pachimake ndi crunches
  • Kuchita masewera olimbitsa thupi m'mimba
  • Zolimbitsa thupi zolimbitsa thupi kuti mukhale ndi chiuno chochepa