Indlela yokwenza i-Crunches kunye nezinye izinto zokuzilolonga zeToni Abs

Umxholo

• Zeziphi izinto ezilungileyo nezingalunganga zokwenza crunches?
• Ukulunga
• Ingxaki
• Uyenza njani i-crunch esisiseko
• Uyenza njani into yokubhabha ibhayisekile
• Ngaba ikhona indlela ekhuselekileyo yokwenza crunch?
• Olunye uqeqesho lokuzama
• Ukucofa uzwane itephu
• Inja yentaka
• Ukunyuka kwentaba
• Ukujikeleza kweplanga
• Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs
• Umgca wezantsi

Ukuqhekeka ngumsebenzi ophambili weklasikhi. Iqeqesha ngokukodwa izihlunu zakho zesisu, eziyinxalenye yentloko yakho.

Ingundoqo yakho ayiqulathanga kuphela i-abs yakho. Ikwabandakanya izihlunu zakho ze-oblique emacaleni esiqu sakho, kunye nezihlunu ezisesinqeni sakho, kumqolo osezantsi, nasezinqeni. Ngokudibeneyo, ezi zihlunu zinceda ukuzinzisa umzimba wakho.

Ngelixa i-crunch sisiseko esithandwayo sokuhamba, akukhuselekanga kuwo wonke umntu. Ingabeka uxinzelelo olukhulu emqolo nasemqaleni, kwaye isebenza kuphela kwi-abs yakho, hayi ezinye izihlunu kumbindi wakho.

Kule nqaku, siza kujonga ubuhle kunye neengozi zokwenza i-crunches, kunye nendlela yokwenza umthambo ngefom elungileyo. Siza kuphinda sihlolisise ezinye iindlela zokuzilolonga ezinokuthi zikhuseleke kwaye zisebenze ngakumbi ekusebenzeni izihlunu zakho ezingundoqo.

Zeziphi izinto ezilungileyo nezingalunganga zokwenza crunches?

Ngelixa i-crunch inezibonelelo ezininzi, ikwanazo nezinto ezingalunganga. Kubalulekile ukuqaphela ezi zinto ngaphambi kokuzama le ntshukumo.

Ukulunga

• Ikhetha i-abs. I-Crunches isebenza kuphela kwi-abs. Oku kuluncedo ukuba uzama ukufumana iipakethi ezintandathu.
• Inokwenziwa ngaphandle kwezixhobo zokuzivocavoca. Njengokuzivocavoca umzimba, ukuqhekeka kunokwenziwa naphina.
• Ulwalamano lokuqala. Ngokubanzi, ii-crunches zilungele uninzi lwabaqalayo.

Ingxaki

• Iithagethi kuphela ze-abs. Ukuqhekeka akubandakanyi ii-oblique okanye ezinye izihlunu ezingundoqo, ngenxa yoko isenokungabi lolona hlobo lomthambo ukuba ujonge ukomeleza yonke ingqokelela yakho.
• Umngcipheko wokulimala umqolo kunye nentamo. Umqolo wakho uguquguquka ngexesha le-crunches. Oku kunokubeka uxinzelelo emqolo nasemqaleni, kwaye kwandise umngcipheko wokulimala kwezi ndawo.
• Okungakhuselekanga kubantu abadala. Ngenxa yokuguquguquka okufunekayo ukwenza lo msebenzi, isenokungakhuseleki kubantu abadala, ngakumbi abo banomonzakalo womqolo okanye wentamo.

Uyenza njani i-crunch esisiseko

I-crunch esemgangathweni yenziwe phantsi. Ukuyenza ibe ntle ngakumbi, ungayenza kwimithambo okanye kumatshini weyoga.

Ukwenza crunch:

1. Lala ngomqolo. Tyala iinyawo zakho emgangathweni, ububanzi benyonga buhlukane. Gobisa amadolo akho uze ubeke iingalo zakho esifubeni sakho. Yenza ikhontrakthi kwi-abs yakho kwaye uphefumle.
2. Exhale kwaye uphakamise umzimba wakho ongasentla, ugcine intloko nentamo yakho ikhululekile.
3. Faka kwaye ubuyele kwindawo yokuqala.

Iingcebiso ngokhuseleko:

• Sebenzisa undoqo wakho ukuphakamisa umzimba wakho ongasentla. Ukuba intshukumo ivela entlokweni yakho okanye entanyeni, uya kwandisa umngcipheko wokulimala.
• Hambisa kancinci, ngendlela elawulwayo. Ukuhamba ngokukhawuleza akuyi kubandakanya izihlunu ezifanelekileyo.
• Ungazibeka izandla emva kwentloko yakho, kodwa oku kungayikhathaza intamo yakho. Kungcono ukuzama oku kubekwa ngesandla emva kokuba ubenefom efanelekileyo.

Uyenza njani into yokubhabha ibhayisekile

Ukuqhekeka kwebhayisikile luhlobo oluphakathi kwesiqalo esisiseko. Isebenza zombini i-abs kunye ne-oblique.

Ukwenza ukukhwela kwebhayisikile:

1. Lala ngomqolo. Gobisa amadolo uze utyale iinyawo zakho emgangathweni, ububanzi benyonga buhlukane. Beka iingalo zakho emva kwentloko yakho, ukhombe iingqiniba zakho ngaphandle.
2. Qhoboshela i-abs yakho. Phakamisa amadolo akho ukuya kuma-90 degrees kwaye uphakamise umzimba wakho ophezulu. Esi sisikhundla sakho sokuqala.
3. Exhale kwaye ujikeleze umboko wakho, uhambisa ingqiniba yakho yasekunene kunye nedolo lasekhohlo eliya komnye. Kwangelo xesha uqondise umlenze wakho wasekunene. Nqumama.
4. Faka kwaye ubuyele kwindawo yokuqala.
5. Khupha umphunga. Hambisa ingqiniba yakho yasekhohlo uye edolweni lasekunene kwaye wandise umlenze wakho wasekhohlo. Nqumama. Oku kugqiba i-1 rep.

Ukuthintela uxinzelelo, gcina umva wakho osezantsi emgangathweni kunye namagxa kude neendlebe zakho. Jikelezisa ukusuka kumbindi wakho endaweni yentamo okanye esinqeni.

Ngaba ikhona indlela ekhuselekileyo yokwenza crunch?

Olu luhlu lulandelayo lukhuselekile kunee crunches zesiko. Isebenza ngokuxhasa umva ongezantsi ngelixa ulugcina kwindawo yokungathathi hlangothi. Ikwafaka ubunzima obuncinci kumqolo wakho ophezulu nasentanyeni.

Ukwenza ingxelo ekhuselekileyo ye-crunch:

1. Lala phantsi. Gobisa amadolo uze utyale iinyawo zakho phantsi. Beka izandla zakho ngaphantsi komqolo ongezantsi kwaye wandise umlenze omnye.
2. Yenza ikhontrakthi kwi-abs yakho kwaye uphefumle. Sebenzisa undoqo wakho, phakamisa intloko nentamo yakho iisentimitha ezimbalwa ukusuka phantsi, ugcine intamo yakho ithe nkqo. Nqumama.
3. Buyela kwindawo yokuqala.

Olunye uqeqesho lokuzama

Le mithambo ilandelayo zezinye iindlela ezikhuselekileyo zokuqhekeka. Zilula emqolo nasentanyeni, nto leyo enciphisa umngcipheko wokuxinezeleka okanye ukwenzakala.

Kwaye xa kuthelekiswa ne-crunches, le mithambo isebenza izihlunu ezininzi kumbindi endaweni yokungabikho.

Ukucofa uzwane itephu

Olu qeqesho lwenziwa kwindawo efanayo nakwii-crunches. Kodwa endaweni yokuhambisa umzimba wakho ongasentla, uhambisa umlenze omnye ngexesha. Le ntshukumo ibandakanya zombini i-abs yakho kunye nezihlunu ze-pelvic.

Ukwenza lo msebenzi:

1. Lala ngomqolo. Phakamisa kwaye ugobe amadolo akho ukuya kuma-90 degrees. Ncamathisela ingqokelela yakho kwaye ungene.
2. Khupha kwaye ucofe iinzwane zakho zasekunene emgangathweni, ugcine idolo lasekhohlo kuma-90 degrees. Buyela kwindawo yokuqala.
3. Phinda unyawo lwasekhohlo.

Inja yentaka

Inja yeentaka sisenzo esiphakathi. Ijolise ekungabikho kwakho, kunye nakwimisipha kwi-butt yakho, esinqeni nasemqolo.

Kwakhona, umthambo kulula kumqolo wakho kuba wenziwe ezandleni nasemadolweni.

Ukwenza lo msebenzi:

1. Qala kuwo omane. Beka izandla zakho ububanzi begxalaba ngaphandle kunye namadolo e-hip-wide apart. Ikhontrakthi yengundoqo yakho kwaye uphefumle.
2. Khupha umphunga. Yolula umlenze wakho wasekunene emva kwakho, ulungelelanise umlenze wakho. Kwangelo xesha yandisa ingalo yakho yasekhohlo ngaphambili, inqanaba legxalaba lakho. Nqumama.
3. Phinda ngomlenze wasekhohlo nangengalo yasekunene.

Ukunyuka kwentaba

Umkhweli wentaba ubamba ingqokelela yakho, ihips, kunye ne-butt. Ikwaqeqesha iingalo namathanga akho, isenza intshukumo yomzimba opheleleyo.

Njengenja yeentaka, ibeka uxinzelelo oluncinci emqolo wakho kuba yenziwa kuzo zone zine.

Ukwenza lo msebenzi:

1. Qala kuwo omane, izandla ububanzi begxalaba ngaphandle kunye namadolo e-hip-width ngaphandle. Lungisa undoqo wakho.
2. Hambisa ithanga lakho lasekunene esifubeni sakho kwaye ubeke iinzwane zakho phantsi. Yolula umlenze wakho wasekhohlo emva kwakho, uguqule unyawo lwakho, ulubeke phantsi.
3. Khawuleza tshintsha imilenze ngaphandle kokuhambisa iingalo. Phinda.

Ukujikeleza kweplanga

Lo msebenzi uqhubekileyo usebenza nge-abs yakho, ii-oblique, kunye namagxa ngelixa ucelomngeni ibhalansi yakho. Ukuba umtsha kolu hambo, zama ukuqonda iplanga esecaleni kuqala.

Ukwenza lo msebenzi:

1. Lala phantsi ngasekunene kwakho. Beka ingqiniba yakho yasekunene phantsi kwegxalaba lakho uze ubeke isandla sakho sasekhohlo emva kwentamo yakho. Ukulungelelanisa intloko yakho, umqolo kunye nemilenze.
2. Yenza isivumelwano sengqangi yakho. Phakamisa isinqe sakho ngelixa ugcina umzimba wakho uthe tye. Jikelezisa umboko wakho, uhambisa ingqiniba yakho yasekhohlo phantsi. Buyela kwindawo yokuqala.
3. Emva kokugqiba inombolo yakho oyifunayo ye-reps, tshintsha amacala kwaye uphinde.

Ukwenza kube lula, ungabeka inyonga yakho phantsi.

Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs

Umgca wezantsi

I-crunch ihlala ibonwa njengomgangatho wegolide wokuzilolonga. Nangona kunjalo, ijolise kuphela kwimisipha yesisu, ke ayisiyiyo eyona nto ingundoqo yokusebenza.

Iicrunches zinokuba nzima nasemqolo nasentanyeni, ngenxa yoko azinakukhuseleka kuwo wonke umntu. Endaweni yoko unokuzama ezinye iindlela zokuzilolonga njengenja yeentaka okanye intaba ekhwela intaba. Ayisiyiyo kuphela le nto yokuhambisa izihlunu ezingundoqo, kodwa zibeka uxinzelelo oluncinci kumqolo wakho.

Ukuba ungathanda ukwenza ii-crunches, nxibelelana nomqeqeshi wakho. Banokubonelela ngengcebiso, uhlengahlengiso, kunye nezinye iindlela zokugcina ukhuselekile ngelixa bekunceda ufumane olona qeqesho lungundoqo.