Crunch Hold
Umakhi woMsebenzi
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Ukuxhumana kwe Crunch Hold
The Crunch Hold ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu ya m'mimba, kuthandizira kukhazikika bwino, kaimidwe, ndi mphamvu ya thupi lonse. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa kuti agwirizane ndi luso lamunthu. Anthu angafune kuphatikizira Crunch Holds muzochita zawo zolimbitsa thupi kuti alimbikitse kukhazikika kwapakati, kuthandizira thanzi lakumbuyo, komanso kupititsa patsogolo masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Crunch Hold
- Ikani manja anu kumbuyo kwa mutu wanu, mopepuka kuthandizira ndi zala zanu.
- Gwirani pachimake chanu ndikukweza thupi lanu lakumtunda kuchoka pansi, ndikuyika msana wanu pamphasa, kuti mulowe m'malo ovuta.
- Gwirani izi, ndikusunga chiuno chanu, kwa masekondi 5 mpaka 10 kapena bola ngati mutha kukhalabe ndi mawonekedwe abwino.
- Pang'onopang'ono tsitsani thupi lanu lakumtunda mpaka pomwe mukuyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.
Izinto zokwenza Crunch Hold
- Phatikizani Core Yanu: Chinsinsi chogwira ntchito bwino ndikuphatikiza minofu yanu yayikulu. Pamene mukukweza thupi lanu lakumtunda pansi, onetsetsani kuti mukugwedeza minofu yanu ya m'mimba ndipo musagwiritse ntchito khosi kapena mapewa kuti mudzikweze. Kulakwitsa kofala ndiko kukoka pakhosi panu, zomwe zingayambitse kupsinjika kapena kuvulala.
- Gwirani ndi Kupuma: Mukakhala mmwamba, gwirani kwa masekondi angapo. Kumbukirani kupuma moyenera nthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kungayambitse chizungulire kapena kumutu.
- Pang'onopang'ono komanso Mokhazikika: Mukamatsitsa thupi lanu pansi, chitani pang'onopang'ono komanso mowongolera. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito nthawi yonseyi
Crunch Hold Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Crunch Hold?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Crunch Hold. Komabe, ndikofunikira kuyamba ndi nthawi yayifupi ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Kukonzekera koyenera ndi kofunikiranso kuti tipewe kuvulala komanso kukulitsa mphamvu. Oyamba kumene ayenera kuganizira kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Crunch Hold?
- Bicycle Crunch Hold ndikusintha komwe mumagona chagada, ikani manja anu kumbuyo kwa mutu wanu, ndikubweretsa bondo limodzi pachifuwa chanu ndikukulitsa mwendo wina, ngati mukupalasa njinga.
- The Vertical Leg Crunch Hold imayamba ndi inu mutagona chagada ndikukweza miyendo yanu molunjika padenga, kenako ndikukweza mapewa anu pansi ndikugwira malowo.
- The Long Arm Crunch Hold imachitidwa ndikugona kumbuyo kwanu, kutambasula manja anu molunjika kumbuyo kwa mutu wanu, kenaka mukweze thupi lanu lakumtunda kuchoka pansi ndikugwira malo.
- The Double Crunch Hold ndi kuphatikiza kwa crunch wamba ndi crunch kumbuyo, pomwe mumagona chagada, kwezani mapewa anu ndi chiuno pansi nthawi imodzi, ndikubweretsa
Izinto zokufunda ezishisa ezivumelekile Crunch Hold?
- Russian Twist: Zochita izi ndizothandiza kwambiri ku Crunch Hold chifukwa sizimangolimbitsa rectus abdominis, komanso zimagwira ntchito zolimbitsa thupi, motero zimalimbitsa thupi kwambiri m'mimba.
- Njinga Zanjinga: Izi ndizopindulitsa pothandizira Crunch Hold pamene zimagwira ntchito kumtunda ndi kumunsi kwa mimba minofu, komanso obliques, kulimbikitsa kulimbitsa thupi kwapakati.
Amaxabiso angamahlekwane kanye Crunch Hold
- Crunch Hold masewera olimbitsa thupi
- Zochita zolimbitsa thupi m'chiuno
- Zolimbitsa thupi zolunjika m'chiuno
- Crunch Gwirani kuti muchepetse chiuno
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Chizoloŵezi cholimbitsa thupi cha Crunch Hold
- Zochita za toning m'chiuno
- Kuchepetsa kulemera kwa thupi
- Zolimbitsa thupi zochepetsa m'chiuno
- Crunch Gwirani masewero olimbitsa thupi