Momwe Mungapangire Crunches ndi Zochita Zina Zochita za Toned Abs

Zamkati

• Kodi zabwino ndi zoyipa zake zopanga crunches ndi ziti?
• Ubwino wake
• Zoyipa
• Momwe mungapangire crunch yoyambira
• Momwe mungapangire njinga yamoto
• Kodi pali njira yabwinoko yochitira crunch?
• Zochita zina zoyesera
• Supin chala chakuphazi
• Galu wa mbalame
• Wokwera phiri
• Kutembenuka kwamatabwa ammbali
• 3 Kusunthira Kokulimbikitsa Kulimbitsa Abs
• Mfundo yofunika

Crunch ndi masewera olimbitsa thupi akale. Imaphunzitsa makamaka minofu yanu yam'mimba, yomwe ndi gawo lanu.

Mutu wanu suli ndi abs yanu yokha. Zimaphatikizaponso minofu yanu oblique pambali pa thunthu lanu, komanso minofu ya m'chiuno mwanu, kumbuyo kwenikweni, ndi m'chiuno. Pamodzi, minofu imeneyi imathandiza kuti thupi lanu likhale lolimba.

Ngakhale crunch ndiyotchuka pachimake kusuntha, sikuli bwino kwa aliyense. Ikhoza kukupanikizani kwambiri kumbuyo kwanu ndi m'khosi, ndipo imangogwira ntchito yanu, osati minofu ina pachimake.

Munkhaniyi, tiwona zabwino ndi zoyipa zopanga crunches, komanso momwe tingachitire masewerawa ndi mawonekedwe abwino. Tionanso zochita zina zomwe zingakhale zotetezeka komanso zothandiza pakugwiritsa ntchito minofu yanu yapakati.

Kodi zabwino ndi zoyipa zake zopanga crunches ndi ziti?

Ngakhale crunch ili ndi maubwino ambiri, imakhalanso ndi zovuta zina. Ndikofunika kuganizira izi musanayese kusunthaku.

Ubwino wake

• Amatulutsa abs. Zikopa zimagwirira ntchito abs. Izi ndizothandiza ngati mukuyesera kupeza paketi sikisi.
• Mungathe kuchita popanda zida zolimbitsa thupi. Monga masewera olimbitsa thupi, crunch itha kuchitidwa kulikonse.
• Woyamba-wochezeka. Mwambiri, ma crunches ndiabwino kwa oyamba kumene.

Zoyipa

• Amangoyang'ana ma abs. Crunch sikugwira ma oblique kapena minofu ina yapakati, chifukwa chake mwina sichingakhale masewera olimbitsa thupi abwino ngati mukufuna kulimbitsa mtima wanu wonse.
• Ngozi zovulala kumbuyo ndi khosi. Msana wanu umasinthasintha panthawi yopuma. Izi zitha kukupangitsani msana ndi khosi, ndikuwonjezera chiopsezo chovulala m'malo awa.
• Zowopsa kwa achikulire. Chifukwa cha kusinthasintha komwe kumafunikira kuchita izi, mwina sikungakhale kotetezeka kwa achikulire, makamaka omwe adavulala msana kapena khosi.

Momwe mungapangire crunch yoyambira

Crunch wamba amachitidwa pansi. Kuti mukhale omasuka, mutha kuchita masewera olimbitsa thupi kapena matayala a yoga.

Kupanga crunch:

1. Gona chagada. Bzalani mapazi anu pansi, m'lifupi-m'lifupi padera. Bwerani mawondo anu ndikuyika mikono yanu pachifuwa. Gwirizanitsani abs yanu ndikupuma.
2. Tulutsani mpweya wanu ndikukweza thupi lanu, kuti mutu wanu ndi khosi lanu zizikhala zomasuka.
3. Lembani ndi kubwerera kumalo oyambira.

Malangizo a chitetezo:

• Gwiritsani ntchito maziko anu kukweza thupi lanu lakumwamba. Ngati kusunthaku kumachokera kumutu kapena m'khosi, mukulitsa chiopsezo chovulala.
• Yendani pang'onopang'ono, mosamala. Kusuntha mwachangu sikungakhale ndi minofu yolondola.
• Mutha kuyika manja anu kumbuyo kwa mutu wanu, koma izi zitha kukupweteketsani khosi. Ndibwino kuyesa kuyika kwamanja uku mutadziwa mawonekedwe oyenera.

Momwe mungapangire njinga yamoto

Crunch ya njinga ndi mtundu wapakatikati wazinthu zoyambira. Imagwira ntchito ngati abs komanso obliques.

Kupanga njinga yamoto:

1. Gona chagada. Bwerani mawondo anu ndikubzala mapazi anu pansi, m'lifupi mwake. Ikani mikono yanu kumbuyo kwa mutu wanu, kulozera mivi yanu panja.
2. Konzani abs yanu. Kwezani mawondo anu madigiri a 90 ndikukweza thupi lanu lakumtunda. Awa ndi malo anu oyambira.
3. Tulutsani ndi kusinthitsa thunthu lanu, kusunthira chigongono chanu chakumanja ndi bondo lamanzere kwa wina ndi mnzake. Nthawi yomweyo yongolani mwendo wanu wakumanja. Imani pang'ono.
4. Lembani ndi kubwerera kumalo oyambira.
5. Tulutsani. Sungani chigongono chanu chakumanzere ku bondo lanu lamanja ndikukulitsa mwendo wanu wamanzere. Imani pang'ono. Izi kumaliza 1 rep.

Pofuna kupewa kupsyinjika, sungani kumbuyo kwanu pansi ndi mapewa kutali ndi makutu anu. Sinthasintha kuchokera pakatikati panu m'malo mwa khosi kapena chiuno.

Kodi pali njira yabwinoko yochitira crunch?

Mitundu yotsatirayi ndiyotetezeka kuposa crunches zachikhalidwe. Zimagwira ntchito pothandizira kumbuyo kumbuyo ndikusunga. Zimaperekanso zovuta zochepa kumbuyo kwanu ndi m'khosi.

Kuti mupange mtundu wabwino wa crunch:

1. Gona pansi. Pindani mawondo anu ndikubzala mapazi anu pansi. Ikani manja anu pansi pamunsi mwanu ndikutambasula mwendo umodzi.
2. Gwirizanitsani abs yanu ndikupuma. Pogwiritsa ntchito phata lanu, kwezani mutu wanu ndi khosi mainchesi angapo pansi, khosi lanu likhale lolunjika. Imani pang'ono.
3. Bwererani poyambira.

Zochita zina zoyesera

Zochita zotsatirazi ndi njira zina zotetezedwa ndi crunch. Zimakhala zosavuta kumbuyo ndi m'khosi, zomwe zimachepetsa chiopsezo chovulala kapena kuvulala.

Kuphatikiza apo, poyerekeza ndi ma crunches, zolimbitsa izi zimagwira minofu yambiri pachimake m'malo mokhala ngati abs.

Supin chala chakuphazi

Kuchita masewera olimbitsa thupi kumeneku kumachitika mofanana ndi ma crunches. Koma m'malo moyendetsa thupi lanu lakumtunda, mumasuntha mwendo umodzi nthawi imodzi. Kusunthaku kumakhudzanso ma abs anu ndi minofu ya m'chiuno.

Kuti muchite izi:

1. Gona chagada. Kwezani ndikugwada mpaka madigiri 90. Konzani maziko anu ndikupumira.
2. Tulutsani ndikugwirani zala zanu zakumanja pansi, ndikukhazikitsa bondo lanu lamanzere pamadigiri 90. Bwererani poyambira.
3. Bwerezani ndi phazi lamanzere.

Galu wa mbalame

Galu wa mbalame ndikusunthira kwapakatikati. Imakhudzanso abs yanu, komanso minofu yakuthengo, m'chiuno, ndi kumbuyo.

Komanso, zolimbitsa thupi ndizosavuta pamsana panu chifukwa zimachitika m'manja ndi m'maondo anu.

Kuti muchite izi:

1. Yambani pazinayi zonse. Ikani manja anu m'lifupi ndi mapewa m'lifupi. Gwirizanitsani maziko anu ndikupuma.
2. Tulutsani. Wongolani mwendo wanu wakumanja kumbuyo kwanu, wofanana ndi chiuno chanu. Pamodzi limbikitsani dzanja lanu lamanzere patsogolo, lofanana ndi phewa lanu. Imani pang'ono.
3. Bwerezani ndi mwendo wamanzere ndi dzanja lamanja.

Wokwera phiri

Wokwera phiri amatenga mutu wanu, chiuno, ndi matako. Imaphunzitsanso mikono ndi ntchafu zanu, ndikupangitsa kuti muziyenda mokwanira.

Monga galu wa mbalame, imayika kupsinjika pang'ono kumbuyo kwanu chifukwa imachitika pa zinayi zonse.

Kuti muchite izi:

1. Yambani pazinayi zonse, manja kufutukuza phewa ndi mawondo m'lifupi mwake. Konzani maziko anu.
2. Sungani ntchafu yanu yakumanja pachifuwa ndikuyika zala zanu pansi. Wongolani mwendo wanu wakumanzere kumbuyo kwanu, sungani phazi lanu, ndikuyiyika pansi.
3. Sinthani miyendo mwachangu osasuntha mikono yanu. Bwerezani.

Kutembenuka kwamatabwa ammbali

Kuchita masewera olimbitsa thupi kumeneku kumakugwilitsirani ntchito pochotsa vuto lanu. Ngati mwatsopano pa kusunthaku, yesetsani kudziwa zoyambira pambali poyamba.

Kuti muchite izi:

1. Gona pansi kumanja kwako. Ikani chigongono chanu chamanja pansi pa phewa lanu ndikuyika dzanja lanu lamanzere kuseri kwa khosi lanu. Gwirizanitsani mutu wanu, msana, ndi miyendo.
2. Mgwirizano wanu pachimake. Kwezani m'chiuno mwanu ndikuwongolera thupi lanu. Sinthirani thunthu lanu, kusunthira chigongono chanu chakumanzere pansi. Bwererani poyambira.
3. Mukamaliza kuchuluka kwanu komwe mukufuna, sinthani mbali ndikubwereza.

Kuti zikhale zosavuta, mutha kuyika chiuno chanu pansi.

3 Kusunthira Kokulimbikitsa Kulimbitsa Abs

Mfundo yofunika

Crunch nthawi zambiri imawoneka ngati mulingo wagolide wochita masewera olimbitsa thupi. Komabe, imangolunjika minofu ya m'mimba, chifukwa chake sikumagwira ntchito koyambira.

Ziphuphu zimathanso kukhala zolimba kumbuyo kwanu ndi m'khosi, motero sizingakhale zotetezeka kwa aliyense. M'malo mwake, mutha kuyesa masewera olimbitsa thupi ngati galu wa mbalame kapena wokwera mapiri. Sikuti kusunthaku kumangokhala ndi minofu yambiri, koma kumachepetsa kupsinjika kwanu.

Ngati mukufuna kupanga crunches, funsani wophunzitsa wanu. Amatha kukupatsani upangiri, zosintha, ndi njira zina kuti mukhale otetezeka komanso kukuthandizani kuti muchite masewera olimbitsa thupi.