Situps vs. Crunches

Umxholo

• Ukuhlala wehle unyuka
• Eziluncedo: Sebenza izihlunu ezininzi
• Umxhasi: Ukulimala
• Ifom
• Crunches
• Eziluncedo: Ubunzulu bodwa bomsipha
• Bendlela: Ikhethekileyo kwinto ephambili
• Ifom
• Ukuthatha
• 3 Ihamba ukomeleza i-Abs

Ushwankathelo

Wonke umntu unqwenela isiseko esincinci nesincinci. Kodwa yeyiphi eyona ndlela isebenzayo yokufika apho: ii-situps okanye ii-crunches?

Ukuhlala wehle unyuka

Eziluncedo: Sebenza izihlunu ezininzi

IiSitups yimithambo yemisipha emininzi. Ngelixa zijolise ngqo kumanqatha esisu (Qaphela: ayenzi crunches!), I-situps iyasebenza zesisu kunye namanye amaqela emisipha, kubandakanya:

• isifuba
• i-hip flexors
• umva ongezantsi
• intamo

Iiseli zemisipha zisebenza ngokuthe gabalala kuneeseli ezinamafutha. Oku kuthetha ukuba batshisa iikhalori nokuba baphumle. Ngokukunceda wakhe izihlunu, ii-situps ziya kukunceda utshise iikhalori ezininzi ekuhambeni kwexesha. Kwakhona, izihlunu ezomeleleyo ezingundoqo zinokunceda ukuphucula ukuma komzimba. Ukuma kakuhle kunokuphucula ukubonakala ngaphandle kokulahleka kobunzima.

Umxhasi: Ukulimala

Eyona nto iphambili kwi-situps yinto enokwenzeka yokulimala komqolo kunye nentamo. Kuya kufuneka ubuze ugqirha ngengcebiso ukuba ukhe wanayo nayiphi na ingozi eyenzekileyo ukunqanda ubunzima.

Ifom

Ukwenza indawo efanelekileyo:

1. Lala ngomqolo.
2. Gobisa imilenze yakho kwaye ubeke iinyawo ngokuqinileyo emhlabeni ukuzinzisa umzimba wakho osezantsi.
3. Nqumleza izandla zakho kumagxa ajongene nawo okanye uzibeke emva kweendlebe zakho, ngaphandle kokutsala entanyeni yakho.
4. Gobisa umzimba wakho ongaphezulu yonke indlela ukuya emadolweni. Khupha njengoko uphakamisa.
5. Kancinci, zithobe phantsi, ubuyele kwindawo yakho yokuqala. Tsala umoya njengoko wehlayo.

Abaqalayo kufuneka bajolise kwi-10 reps ngexesha.

Ngokubamba iinyawo zakho kunye ngexesha lokuhlala, unokufumana ukuzilolonga okufanelekileyo kwimilenze yakho esezantsi, nayo!

Crunches

Eziluncedo: Ubunzulu bodwa bomsipha

Njengokuhlala phantsi, ii-crunches zikunceda ukuba wakhe izihlunu. Kodwa ngokungafaniyo neesitups, zisebenza kuphela izihlunu zesisu. Oku kubekwa bodwa kwezihlunu kubenza umthambo odumileyo kubantu abazama ukufumana iipakethi ezintandathu.

Oku kukwenza ukuba kube lula ukomeleza ingqibelelo yakho, ebandakanya izihlunu zakho zangasemva ezisezantsi kunye nezixhobo. Ukwenza njalo kunokuphucula ibhalansi kunye nokuma kwakho.

Bendlela: Ikhethekileyo kwinto ephambili

Ngelixa isiseko esomeleleyo ngokuqinisekileyo sisixhobo sokuqina komzimba wonke, ayisiyonto ilungekileyo ekuhambeni kwansuku zonke. Kwakhona, njengee-situps, ngelixa ii-crunches zilungile ekuphuhliseni izihlunu, azitshisi mafutha.

Olunye uqwalaselo kwinqanaba lakho lokuqina komzimba. Iicrunches zakha izihlunu zesisu ekuhambeni kwexesha, kodwa zinokubangela iintlungu zangasemva zabaqalayo. Ukuba ufaka ii-crunches kwindlela yakho yokuzilolonga, kungcono uqale ngeseti ye-10 ukuya kuma-25 ngexesha kwaye ungeze enye iseti njengoko usiya usomelela.

Ifom

Ukuseta ukuqhekeka kufana nokuhlala:

1. Lala ngomqolo.
2. Gobisa imilenze yakho kwaye uzinzise umzimba wakho osezantsi.
3. Beka izandla zakho emagxeni ajongene nawo, okanye uzibeke emva kweendlebe zakho ngaphandle kokutsala entanyeni yakho.
4. Phakamisa intloko kunye namagxa egxalaba emhlabeni. Khupha njengoko uphakama.
5. Ngezantsi, ubuyela kwindawo yakho yokuqala. Tsala umoya njengoko wehlayo.

Kungcono ukuqala ngeseti ye-10 ukuya kwi-25 ngexesha kwaye ungeze enye iseti njengoko usomelela.

Ukuthatha

Zombini ii-situps kunye necrunches ziluncedo ekomelezeni nasekuphuhliseni umsipha osisiseko. Ixesha elingaphezulu, isiseko esomeleleyo sinokuphucula indlela omi ngayo kunye nokunciphisa umngcipheko wokulimala emva kwexesha ebomini.

Nangona kunjalo, akukho mthambo uwatshisayo amanqatha. Olona hlobo kuphela lokufumana isisu esisicaba kunye nesihlunu kukudibanisa le mithambo kunye nokutya okunempilo, okusezantsi kweekhalori kunye nokuzivocavoca rhoqo okutshisa amanqatha.

3 Ihamba ukomeleza i-Abs