Situps vs. Crunches

Zamkati

• Situps
• Ubwino: Gwiritsani ntchito minofu yambiri
• Cons: Zovulala
• Fomuyi
• Ziphuphu
• Ubwino: Kudzipatula kwambiri kwa minofu
• Cons: Zokha pamtima
• Fomuyi
• Kutenga
• 3 Kusunthira Kulimbikitsa ABS

Chidule

Aliyense amalakalaka kachilombo kakang'ono komanso kakang'ono. Koma ndi njira iti yabwino kwambiri yofikira kumeneko: situps kapena crunches?

Situps

Ubwino: Gwiritsani ntchito minofu yambiri

Situps ndimasewera olimbitsa thupi angapo. Ngakhale samayang'ana makamaka mafuta am'mimba (Chidziwitso: ngakhale crunches!), Situps imagwiranso ntchito m'mimba komanso magulu ena am'mimba, kuphatikiza:

• chifuwa
• m'chiuno kusintha
• kutsikira kumbuyo
• khosi

Maselo amisempha amakhala otakataka kuposa ma cell amafuta. Izi zikutanthauza kuti amawotcha zopatsa mphamvu ngakhale atapuma. Pokuthandizani kuti mukhale ndi minofu, ma situps adzakuthandizani kuwotcha mafuta ambiri pamapeto pake. Komanso, minofu yolimba yamkati imatha kuthandizira kukonza kukhazikika. Kukhazikika kwabwino kumatha kusintha mawonekedwe osawonda.

Cons: Zovulala

Chovuta chachikulu pamasamba ndikuthekera kovulala kumbuyo ndi khosi. Muyenera kufunsa adokotala kuti akuthandizeni ngati mwakhalapo ndi zovulala zilizonse zokhudzana ndi zovuta.

Fomuyi

Kuti mupange situp yoyenera:

1. Gona chagada.
2. Pindani miyendo yanu ndikuyika mapazi mwamphamvu pansi kuti mukhale okhazikika mthupi lanu.
3. Dutsani manja anu moyang'anana kapena kuyika kumbuyo kwa makutu anu, osakoka khosi lanu.
4. Pindani thupi lanu lakumtunda mpaka maondo anu. Tulutsani pamene mukukweza.
5. Pang'onopang'ono, dzichepetseni pansi, ndikubwerera komwe mumayambira. Limbikitsani mukamatsitsa.

Oyamba kumene ayenera kuyesetsa kubwereza 10 nthawi imodzi.

Mwa kulumikiza mapazi anu nthawi ya situp, mutha kulimbikitsanso miyendo yanu yakumunsi!

Ziphuphu

Ubwino: Kudzipatula kwambiri kwa minofu

Monga situps, crunches zimakuthandizani kuti mukhale ndi minofu. Koma mosiyana ndi ma situp, amangogwira ntchito pamimba yokha. Kupatukana kwamphamvu kwambiri kwa minofu kumawapangitsa kukhala masewera olimbitsa thupi otchuka kwa anthu omwe akuyesera kutenga ma pack-six abs.

Izi zimawapangitsanso kukhala abwino kulimbitsa mtima wanu, womwe umaphatikizapo minofu yanu yakumunsi komanso zovuta. Kuchita izi kumakuthandizani kuti musamawonongeke.

Cons: Zokha pamtima

Ngakhale maziko olimba alidi othandiza kuti thupi likhale lolimba, sikuti limalimbikitsa mayendedwe a tsiku ndi tsiku. Komanso, monga situps, pomwe ma crunche ndiabwino kukulitsa minofu, samawotcha mafuta.

Kuganizira kwina ndikulimba kwanu pakadali pano. Ziphuphu zimamanga minofu ya m'mimba pakapita nthawi, koma zimatha kubweretsa kupweteka kwakumbuyo kwa oyamba kumene. Ngati mumaphatikizapo crunches muzochita zanu zolimbitsa thupi, ndibwino kuyamba ndi seti ya 10 mpaka 25 panthawi ndikuwonjezeranso zina mukamakula.

Fomuyi

Kukhazikitsa kwa crunch kuli ngati situp:

1. Gona chagada.
2. Pindani miyendo yanu ndikukhazikika pamunsi panu.
3. Ikani manja anu phewa moyang'anizana, kapena muwayike kumbuyo kwamakutu anu osakoka khosi lanu.
4. Kwezani mutu wanu ndi masamba anu kuchokera pansi. Tulutsani pamene mukuuka.
5. Pansi, bwererani koyambira kwanu. Limbikitsani mukamatsitsa.

Ndibwino kuyamba ndi seti ya 10 mpaka 25 nthawi imodzi ndikuwonjezeranso zina mukamakula.

Kutenga

Ma situp ndi ma crunches onse ndi othandiza pakulimbitsa ndikupanga minofu yayikulu. Popita nthawi, maziko olimba amathanso kusintha mawonekedwe anu ndikuchepetsa chiopsezo chovulala msana mtsogolo.

Komabe, palibe masewera olimbitsa thupi omwe amawotcha mafuta. Njira yokhayo yopezera mimba yolimba komanso yolimba ndiyo kuphatikiza zolimbitsa thupi izi ndi zakudya zopatsa thanzi, zopatsa mafuta ochepa komanso masewera olimbitsa thupi owotcha mafuta.

3 Kusunthira Kulimbikitsa ABS