Ungakwenza Kanjani Ama-Crunches nokunye Ukuzivocavoca kwe-Toned Abs

-Delile

• Yiziphi izinzuzo nezimbi zokwenza ama-crunches?
• Ubuhle
• Ububi
• Ungayenza kanjani i-crunch eyisisekelo
• Ungakwenza kanjani ukuqhuma kwebhayisikili
• Ingabe ikhona indlela ephephile yokwenza i-crunch?
• Okunye ukuzivocavoca ukuzama
• Thepha uzwane omkhulu
• Inja yenyoni
• Umqansa wentaba
• Ukujikeleza kwepulangwe eseceleni
• Ukuhamba Okungu-3 Kokuqinisa i-Abs
• Okubalulekile

I-crunch iyi-classic core exercise. Iqeqesha ngqo imisipha yakho yesisu, eyingxenye yengqikithi yakho.

Ingqikithi yakho ayiqukethe i-abs yakho kuphela. Iphinde ifake imisipha yakho etshekile ezinhlangothini zesiqu sakho, kanye nemisipha ethangeni lakho, eqolo naphansi nasezinqeni. Ngokubambisana, le misipha isiza ukuzinzisa umzimba wakho.

Ngenkathi i-crunch kungukuhamba okuyisisekelo okuthandwayo, akuphephile kuwo wonke umuntu. Kungabeka ukucindezeleka okuningi emhlane nasentanyeni yakho, futhi kusebenza kuphela i-abs yakho, hhayi eminye imisipha engxenyeni yakho.

Kule ndatshana, sizobheka ubuhle nobubi bokwenza ama-crunches, nokuthi ungaluvivinya kanjani umzimba ngendlela enhle. Sizophinde sihlole okunye ukuzivocavoca okungaba okuphephile nokusebenza ngempumelelo ekusebenziseni imisipha yakho eyinhloko.

Yiziphi izinzuzo nezimbi zokwenza ama-crunches?

Ngenkathi i-crunch inezinzuzo eziningi, futhi inezinkinga ezithile. Kubalulekile ukubheka lezi zinto ngaphambi kokuzama lokhu kuthutha.

Ubuhle

• Ihlukanisa i-abs. Ama-crunches asebenza kuphela i-abs. Lokhu kuyasiza uma uzama ukuthola amaphakethe ayisithupha.
• Kungenziwa ngaphandle kwemishini yokuzivocavoca. Njengokuzivocavoca umzimba, i-crunch ingenziwa noma yikuphi.
• Wabasaqalayo. Ngokuvamile, ama-crunches alungele iningi labaqalayo.

Ububi

• Kubhekiswe kuphela ku-abs. I-crunch ayibandakanyi ama-oblique noma eminye imisipha yomgogodla, ngakho-ke kungenzeka kungabi ukuzivocavoca okuhle kakhulu uma ubheka ukuqinisa wonke umnyombo wakho.
• Ingozi yokulimala emuva nasemqaleni. Umgogodla wakho uguquguquka phakathi nama-crunches. Lokhu kungabeka ubunzima emhlane nasentanyeni, futhi kwandise ingozi yokulimala kulezi zindawo.
• Kungenzeka kungaphephi kubantu abadala asebekhulile. Ngenxa yokuguquguquka okudingekayo ukwenza lo msebenzi, kungahle kungaphephi kubantu abadala asebekhulile, ikakhulukazi labo abalimele emuva noma entanyeni.

Ungayenza kanjani i-crunch eyisisekelo

Ukuqubuka okujwayelekile kwenziwa phansi. Ukuze ukwenze kube ngokunethezeka, ungakwenza ngokuzivocavoca noma kumata we-yoga.

Ukwenza crunch:

1. Lala phansi ngomhlane. Tshala izinyawo zakho phansi, ububanzi be-hip-wide. Gobisa amadolo akho bese ubeka izingalo zakho esifubeni sakho. Yenza inkontileka nge-abs yakho bese uhogela.
2. Exhale futhi uphakamise umzimba wakho ophezulu, ugcine ikhanda nentamo yakho kukhululekile.
3. Faka futhi ubuyele endaweni yokuqala.

Amathiphu okuphepha:

• Sebenzisa ingqikithi yakho ukukhulisa umzimba wakho ongaphezulu. Uma ukunyakaza kuvela ekhanda noma entanyeni yakho, uzokwandisa ingozi yokulimala.
• Hambisa kancane, ngendlela elawulwayo. Ukunyakaza okusheshayo ngeke kuhlanganyele imisipha efanele.
• Ungabeka izandla zakho ngemuva kwekhanda lakho, kepha lokhu kungayicindezela intamo yakho. Kungcono ukuzama lokhu kubekwa kwesandla ngemuva kokuthi ufunde kahle ifomu elifanele.

Ungakwenza kanjani ukuqhuma kwebhayisikili

Ukuwa kwebhayisikili kunguhlobo oluphakathi nendawo lwe-crunch eyisisekelo. Isebenza kokubili i-abs kanye nezibopho.

Ukwenza ukuqhuma kwebhayisikili:

1. Lala phansi ngomhlane. Gobisa amadolo akho bese utshala izinyawo zakho phansi, ububanzi be-hip ububanzi. Beka izingalo zakho ngemuva kwekhanda lakho, ukhombe izindololwane zakho ngaphandle.
2. Beka i-abs yakho. Phakamisa amadolo akho abe ngama-degree angama-90 futhi uphakamise umzimba wakho ophezulu. Lesi isikhundla sakho sokuqala.
3. Khipha futhi ujikeleze umboko wakho, uhambise indololwane yakho yangakwesokudla kanye nedolo langakwesobunxele. Kanyekanye qondanisa umlenze wakho wangakwesokudla. Misa kancane.
4. Faka futhi ubuyele endaweni yokuqala.
5. Khipha umoya. Hambisa indololwane yakho yangakwesobunxele edolweni langakwesokudla bese unweba umlenze wakho wesobunxele. Misa kancane. Lokhu kuqeda ukuphinda okungu-1.

Ukugwema ubunzima, gcina umhlane wakho ophansi phansi namahlombe kude nezindlebe zakho. Zungezisa kusuka emgodleni wakho esikhundleni sentamo yakho noma okhalweni.

Ingabe ikhona indlela ephephile yokwenza i-crunch?

Ukuhluka okulandelayo kwe-crunch kuphephe kakhulu kunama-crunches wendabuko. Isebenza ngokuxhasa iqolo elingezansi ngenkathi uligcine lingathathi hlangothi. Kubuye kube nobunzima obuncane emhlane nasentanyeni yakho ephezulu.

Ukwenza inguqulo ephephile ye-crunch:

1. Lala phansi. Gobisa amadolo akho utshale izinyawo zakho phansi. Beka izandla zakho ngaphansi komhlane ongezansi bese welula umlenze owodwa.
2. Yenza inkontileka nge-abs yakho bese uhogela. Usebenzisa ingqikithi yakho, phakamisa ikhanda nentamo amasentimitha ambalwa ukusuka phansi, ugcine intamo yakho iqonde. Misa kancane.
3. Buyela endaweni yokuqala.

Okunye ukuzivocavoca ukuzama

Ukuzivocavoca okulandelayo kuyizindlela eziphephe kune-crunch. Zilula emuva nasemqaleni, okunciphisa ubungozi bokulimala noma ukulimala.

Futhi, uma kuqhathaniswa nama-crunches, lezi zivivinyo zisebenza imisipha eminingi engxenyeni esikhundleni se-abs nje.

Thepha uzwane omkhulu

Lokhu kuvivinya umzimba kwenziwa ngendlela efanayo nama-crunches. Kepha esikhundleni sokuhambisa umzimba wakho ophezulu, uhambisa umlenze owodwa ngasikhathi. Lokhu kunyakaza kuhlanganisa i-abs yakho kanye nemisipha ye-pelvic.

Ukwenza lo msebenzi:

1. Lala phansi ngomhlane. Phakamisa bese ugoba amadolo akho abe ngama-degree angama-90. Bopha umongo wakho bese uhogela.
2. Exhale bese uthepha izinzwane zakho zangakwesokudla phansi, ugcine idolo lakho lesobunxele liku-90 degrees. Buyela endaweni yokuqala.
3. Phinda ngonyawo lwesobunxele.

Inja yenyoni

Inja yenyoni iyisinyathelo esiphakathi. Ikhomba i-abs yakho, kanye nemisipha esinqeni sakho, okhalweni nasemhlane.

Futhi, ukuzivocavoca kulula kumgogodla wakho ngoba kwenziwa ezandleni nasemadolweni akho.

Ukwenza lo msebenzi:

1. Qala kuwo womane. Beka izandla zakho ububanzi behlombe ngamadolo ahlukaniswe ububanzi. Yenza inkontileka yengqikithi yakho bese uhogela.
2. Khipha umoya. Qondanisa umlenze wakho wokunene ngemuva kwakho, ulingana nokhalo lwakho. Kanyekanye nweba ingalo yakho yesobunxele phambili, ulinganise nehlombe lakho. Misa kancane.
3. Phinda ngomlenze wesobunxele nangengalo yangakwesokudla.

Umqansa wentaba

Umqali wezintaba ubamba umnyombo wakho, amahips, kanye ne-butt. Iphinde iqeqeshe izingalo namathanga akho, ikwenze unyakaze umzimba wonke.

Njengenja yenyoni, ikubeka ukucindezeleka okuncane emhlane wakho ngoba kwenziwa kuzo zozine izinyawo.

Ukwenza lo msebenzi:

1. Qala kuwo omane, izandla zihlukaniswe ububanzi behlombe namadolo ahlukaniswe ububanzi. Bopha umnyombo wakho.
2. Hambisa ithanga lakho langakwesokudla esifubeni sakho bese ubeka izinzwane zakho phansi. Qondanisa umlenze wakho wesobunxele ngemuva kwakho, uguqule unyawo lwakho, ulubeke phansi.
3. Shintsha imilenze ngokushesha ngaphandle kokuhambisa izingalo. Phinda.

Ukujikeleza kwepulangwe eseceleni

Lokhu kuvivinya okuthuthukile kusebenza ama-abs, ama-oblique, namahlombe akho ngenkathi inselelo ibhalansi yakho. Uma umusha kulokhu, zama ukuqonda ipulangwe eliseceleni kuqala.

Ukwenza lo msebenzi:

1. Lala phansi ngakwesokunene sakho. Beka indololwane yakho yangakwesokudla ngaphansi kwehlombe lakho bese ufaka isandla sakho sobunxele ngemuva kwentamo yakho. Qondanisa ikhanda lakho, umgogodla nemilenze.
2. Yenza isivumelwano nomongo wakho. Phakamisa izinkalo zakho ngenkathi ugcina umzimba wakho uqondile. Zungezisa isiqu sakho, uhambise indololwane yakho yangakwesobunxele phansi. Buyela endaweni yokuqala.
3. Ngemuva kokuqedela inombolo oyifunayo ye-reps, shintsha izinhlangothi bese uphinda.

Ukwenza kube lula, ungabeka isinqe sakho phansi.

Ukuhamba Okungu-3 Kokuqinisa i-Abs

Okubalulekile

Ukuqubuka kuvame ukubonwa njengezinga legolide lokuzivocavoca ab. Kodwa-ke, ihlose kuphela imisipha yesisu, ngakho-ke akuyona ukusebenza okuyisisekelo kokusebenza.

Ama-crunches nawo angaba nzima emhlane nasentanyeni yakho, ngakho-ke kungenzeka angaphephi kuwo wonke umuntu. Esikhundleni salokho, ungazama ezinye izindlela zokuzivocavoca njengenja yezinyoni noma umgibeli wezintaba. Lezi zinyathelo azigcini ngokubandakanya imisipha yomgogodla eminingi, kepha zibeka ukucindezeleka okuncane emgogodleni wakho.

Uma ungathanda ukwenza ama-crunches, thintana nomqeqeshi womuntu siqu. Bangakunikeza izeluleko, ukuguqulwa, nezinye izindlela zokukugcina uphephile ngenkathi futhi kukusiza ukuthi uthole ukuqeqeshwa okungcono kakhulu okuyisisekelo.