Ngokuchanekileyo uyenza njani i-Crunch eguqulwayo kube kanye kunye

Umxholo

• Uyenza njani i-Crunch Crunch
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Ukuba ufuna ukukrola i-abs yakho esezantsi, lixesha lokuxuba iintshukumo zakho eziphambili. Ukubuyela umva kwi-crunches kwisahlulo esisezantsi se-rectus abdominis ukuthatha iipakethi zakho ezine ukuya kwiipakethi ezintandathu, utshilo uMike Donavanik, CSC.S. Kwaye baqeqesha isisu sakho esinqamlezileyo (esiswini sakho esingaphakathi esiswini) ngaphezulu kweecrunches zemveli. (Idibeneyo: Isikhokelo esigqibeleleyo kwiiMisipha zakho ze-Abs).

Kodwa ukuvuna le mivuzo, kuya kufuneka uyazi ukuba ungaziphinda njani iicrunches ngokufanelekileyo. Oko kuthetha ukungavumeli izandla zakho, iingalo, okanye, okona kubi, umfutho, usebenze. Funda ukwenza i-reverse crunches ngendlela eyiyo ngale miyalelo kulula ukuyilandela i-ab yokuzilolonga kunye neengcebiso ezivela ku-Donavanik.

Uyenza njani i-Crunch Crunch

A. Lala emhlabeni kwindawo yesiqhelo yokuqunjelwa, iinyawo zithe tyaba phantsi kunye nezandla phantsi kwentloko, iingqiniba zibanzi.

B. Cinezela ezantsi ubuyele emgangathweni kwaye tsala kwiqhosha lesisu ukuphakamisa iinyawo zakho emgangathweni. Bend ngamadolo kwi-angle ye-90-degree, uwagcine kunye.

C. Usebenzisa undoqo, zoba amadolo ngasesifubeni ukuze umsila uphakame emhlabeni. Ngexesha elifanayo yenza i-crunch yendabuko, ukuphakamisa amahlombe phantsi kunye nokusebenzisa i-abs, kungekhona izandla, ukuphakamisa intloko namagxa.

D epheleleyo. Gxotha kancinci amagxa, iinyonga, kunye nemilenze ukubuyela kwindawo yokuqala. Yima xa iinyawo zingasentla komgangatho.

E. Phinda intshukumo, uqiniseke ukuba awusebenzisi amandla ukunika amandla impendulo elandelayo. Gxila ekugcineni ukungabikho kunye nezandla zikhululekile ukunqanda ukutsala entanyeni.

Ukulungisa kancinane:

• Musa ukuphakamisa amagxa kunye nezinqe phezulu xa uhamba.
• Iinyawo ezisezantsi ukuya kumgangatho ekupheleni kwe-rep nganye.

Ukwenza kube nzima ngakumbi:

• Yolula imilenze ngaphezulu ngaphezu komgangatho ekupheleni kwempendulo nganye.
• Yenza umva wokubuyela umva kunye namagxa aphakanyisiweyo kunye nemilenze ngokuthe ngqo lonke ixesha.

Okulandelayo: Ezi zii-Ultimate Abs Workout Moves, ngokutsho kwabaqeqeshi

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