Ndendende Momwe Mungapangire Crunch Yobwezera Komwe

Zamkati

• Momwe Mungachitire Reverse Crunch
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Ngati mukufuna kujambula ma abs anu apansi, ndi nthawi yosakaniza zoyambira zanu zoyambirira. Kubwezeretsanso zikopa kumunsi kwa gawo lanu lamkati mwa rectus abdominis kuti mutenge phukusi lanu zinayi ndikunyamula sikisi, atero a Mike Donavanik, C.S.C.S., wophunzitsa payekha komanso woyambitsa wa Sweat Factor. Kuphatikiza apo, amaphunzitsa abdominis anu (minofu yam'mimba) kuposa ma crunches achikhalidwe. (Zokhudzana: Buku Lathunthu la Minofu Yanu ya Abs).

Koma kuti mupeze mphotho izi, muyenera kudziwa momwe mungasinthire crunches moyenera. Izi zikutanthauza kuti musalole kuti manja anu, mikono yanu, kapena, choipa kwambiri, kuti muchite ntchitoyi. Phunzirani momwe mungasinthire crunches m'njira yoyenera ndi malangizo osavuta kutsatira ndi malangizo ochokera ku Donavanik.

Momwe Mungachitire Reverse Crunch

A. Gona pansi mwanjira yazikhalidwe, mapazi pansi ndi manja pansi pamutu, zigongono.

B. Onetsetsani kutsikira pansi ndikukoka mu batani la m'mimba kuti mutulutse mapazi anu pansi. Phimbani mawondo pamakona a digirii 90, kuwasunga pamodzi.

C. Pogwiritsa ntchito pachimake, gwadani pachifuwa kuti fupa lachitsulo likweze pansi. Panthawi imodzimodziyo, yesetsani kugwedeza, kukweza mapewa pansi ndikugwiritsa ntchito abs, osati manja, kukweza mutu ndi mapewa.

D. Pang'onopang'ono tsitsani mapewa, m'chiuno, ndi miyendo kuti mubwerere kumalo oyambira. Imani pomwe mapazi ali pamwambapa.

E. Bwerezani gululi, onetsetsani kuti musagwiritse ntchito mphamvu kuti mupatse mphamvu yotsatira. Ganizirani za kusagwira ntchito komanso manja omasuka kuti mupewe kukoka khosi.

Kusintha:

• Osakweza mapewa ndi ziuno m'mwamba nthawi yonseyi.
• Tsikira kumapazi mpaka pansi kumapeto kwa rep.

Kupangitsa kuti zikhale zovuta kwambiri:

• Wongolani miyendo pamwamba pomwe pansi pamapeto pake.
• Onetsetsani kuti mukubweza kumbuyo ndikumakweza mapewa ndi miyendo nthawi yonseyo.

Kenako: Awa ndi Ultimate Abs Workout Moves, Malinga ndi Ophunzitsa

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