I-Situps vs. Crunches

-Delile

• Situps
• Buhle: Sebenza imisipha eminingi
• Umthengi: Ukulimala
• Ifomu
• Ama-crunches
• Izinzuzo: Ukuhlukaniswa okukhulu kwemisipha
• Nebubi: Exclusive kuya core
• Ifomu
• Ukuthatha
• 3 Ishukumisela Ukuqinisa i-Abs

Ukubuka konke

Wonke umuntu ufisa umnyombo omncane nomncane. Kepha iyiphi indlela ephumelela kunazo zonke yokufika lapho: ama-situps noma ama-crunches?

Situps

Buhle: Sebenza imisipha eminingi

I-Situps iyindlela yokuzivocavoca yemisipha eminingi. Ngenkathi zingaqondisi ngqo amafutha esiswini (Qaphela: noma ama-crunches!), Ama-situps empeleni asebenza esiswini nakwamanye amaqembu emisipha, kufaka phakathi:

• isifuba
• i-hip flexors
• emuva emuva
• intamo

Amaseli emisipha asebenza ngokwengeziwe kunamaseli amafutha. Lokhu kusho ukuthi bashisa amakhalori ngisho nasekuphumuleni. Ngokukusiza ukwakha imisipha, ama-situps azokusiza ukuthi ushise ama-calories amaningi ngokuhamba kwesikhathi. Futhi, imisipha yomgogodla eqinile ingasiza ekuthuthukiseni ukuma komzimba. Ukuma okuhle kungathuthukisa ukubukeka ngaphandle kokulahlekelwa isisindo.

Umthengi: Ukulimala

Ukuphazamiseka okuyinhloko kuma-situps kungenzeka ukulimala okuphansi emuva nentamo. Kufanele ucele iseluleko kudokotela uma ngabe uke waba nokulimala okuhlobene ukuvimbela ubunzima.

Ifomu

Ukwenza i-situp efanele:

1. Lala phansi ngomhlane.
2. Gobisa imilenze yakho bese ubeka izinyawo ngokuqinile phansi ukuze uzinze umzimba wakho ophansi.
3. Dlulisa izandla zakho uye emahlombe aphambene noma uzibeke ngemuva kwezindlebe zakho, ngaphandle kokudonsa entanyeni yakho.
4. Gobisa umzimba wakho ongenhla uze ufike emadolweni akho. Khipha umoya njengoba uphakamisa.
5. Kancane, zehlisa phansi, ubuyele lapho uqala khona. Adonse umoya njengoba wehla.

Abaqalayo kufanele bahlose ama-reps ayi-10 ngasikhathi.

Ngokuxhuma izinyawo zakho ndawonye ngesikhathi se-situp, ungathola ukuzivocavoca okuhle kwemilenze yakho engezansi, futhi!

Ama-crunches

Izinzuzo: Ukuhlukaniswa okukhulu kwemisipha

Njengama-situps, ama-crunches akusiza ukuthi wakhe imisipha. Kepha ngokungafani ne-situps, zisebenza kuphela izicubu zesisu. Lokhu kwehlukaniswa kwemisipha okunamandla kubenza ukuzivocavoca okudumile kubantu abazama ukuthola ama-abs angamaphakethe ayisithupha.

Lokhu futhi kuzenza zilungele ukuqinisa umnyombo wakho, ofaka imisipha yakho engemuva engemuva kanye nezibopho. Ukwenza kanjalo kungathuthukisa ibhalansi yakho nokuma komzimba.

Nebubi: Exclusive kuya core

Ngenkathi umnyombo oqinile ngokuqinisekile uligugu ekupheleleni kokuqina, akusho ukuthi kufanelekile ekunyakazeni kwansuku zonke. Futhi, njengama-situps, ngenkathi ama-crunches elungele ukuthuthukisa imisipha, awashisi amanoni.

Okunye ukucatshangelwa izinga lakho lamanje lokuqina. Ama-crunches akha imisipha yesisu ngokuhamba kwesikhathi, kepha angadala izinhlungu ezinkulu zangemuva zabaqalayo. Uma ufaka ama-crunches esimisweni sakho sokuzivocavoca, kungcono ukuqala ngamasethi ayi-10 kuye kwangama-25 ngasikhathi bese wengeza esinye isethi njengoba uqina.

Ifomu

Ukusetha i-crunch kufana ne-situp:

1. Lala phansi ngomhlane.
2. Gobisa imilenze yakho uzinze umzimba wakho ophansi.
3. Dlulisa izandla zakho uye emahlombe aphambene, noma uzibeke ngemuva kwezindlebe zakho ngaphandle kokudonsa entanyeni yakho.
4. Phakamisa ikhanda lakho namahlombe kusuka phansi. Khipha umoya njengoba usukuma.
5. Phansi, ubuyela lapho uqala khona. Adonse umoya njengoba wehla.

Kungcono ukuqala ngesethi ka-10 kuye ku-25 ngasikhathi bese wengeza enye isethi njengoba uqina.

Ukuthatha

Kokubili ama-situps nama-crunches ayasiza ekuqiniseni nasekuthuthukiseni imisipha eyinhloko. Ngokuhamba kwesikhathi, umgogodla onamandla futhi ungathuthukisa ukuma kwakho futhi unciphise ubungozi bokulimala emuva emuva kwesikhathi empilweni.

Kodwa-ke, akukho ukuzivocavoca okushisa amafutha. Ukuphela kwendlela yokuthola isisu esicaba futhi esinemisipha ukuhlanganisa lezi zivivinyo nokudla okunempilo, okunama-kilojoule amancane nokuvivinya umzimba okushisa amafutha njalo.

3 Ishukumisela Ukuqinisa i-Abs