I-crossover crunch iyisiqalo esiyingqayizivele sokuzivocavoca ngoba asisebenzi kuphela imisipha yomzimba, kodwa ibuye ihlose izibopho zangaphandle nezibopho zangaphakathi. I- crossover crunch exercise ibuye yaziwa ngokuthi i-cross-body crunch futhi inikeza ukuqeqeshwa okuyisisekelo. Ukuthuthukisa sonke isifunda sakho esiyisisekelo akuyona nje ukubuka okuhle, kodwa kubalulekile ukusekela emuva kwakho, okuthinta ukuma kwakho futhi kungasiza ukunciphisa ubuhlungu emuva.
Yize kungabhekwa njengomsebenzi wokuqala wokuzivocavoca, lokhu akusho ukuthi ayinselele.
Ukuqala Isikhundla
Cishe uzofuna ukusebenzisa umatilo walo msebenzi. Beka uhlaka phezu kombhede bese uhambelana nomzimba wakho ngokuqondile kusuka phezulu kwekhanda lakho phansi umgogodla wakho nomsila wakho.
Dlulisa umlenze wakho wesobunxele phezu kwesokudla sakho bese uphumula isikhumba sakho sokunxele ngakwesokudla sakho.
Kunezikhundla ezihlukahlukene zezandla nezandla zakho:
- Faka iminwe yakho eceleni kwekhanda lakho, ngemuva kwezindlebe zakho.
- Ngaphandle kwalokho, ungakwazi ukubopha iminwe yakho ngemuva kwekhanda lakho ukuze uhlale phansi kwe-skull yakho, kodwa kulesi sikhundla ungavumeli izingalo zakho zidonsa ikhanda lakho njengoba uqhuba ukunyakaza. Inhloko yakho kufanele ihlale ixhumana nomat.
- Okokugcina, ungafaka isandla esisodwa ngakwesokunene sekhanda lakho, futhi unwebe elinye ingalo eceleni, ulandele umzimba wakho.
Uma uzizwa ubuhlungu noma ukhululekile entanyeni yakho ngenkathi wenza umsebenzi owenziwe ngendwangu ende noma ngezikhwebu ngemuva kwezindlebe, zama ukuphoqa iminwe ngemuva kwe-skull ukusekela intamo yakho.
Ukwenza iCrossover Crunch
Qala ngokuthatha ukuphefumula okumbalwa bese ubeka ingqondo yakho kwi-abs yakho.
- Exhale njengoba uthola imisipha yakho yesisu efana ne-crunch eyisisekelo, uphakamise kancane kancane umzimba wakho phezulu.
- Njengoba ugoqa, kancane kancane uphonsa isifuba sakho ngakwesobunxele sakho, ulethe ibhande lakho lesokudla ngakwesobunxele lakho kuze kube yilapho lithinta. Cindezela imisipha yakho yonke kulokhu kuhamba.
- Vula ngenkathi wehlisela umzimba wakho phezulu kancane.
- Phinda ukunyakaza okufanayo kwenombolo oyifunayo yokuphindaphinda.
- Khona-ke, shintshela ukwenza lo msebenzi ngakolunye uhlangothi, ubeka umlenze wakho wokunene ngakwesokunxele sakho, uphumule isifuba sakho sokudla ngakwesokunxele sakho. Landela ukunyakaza okufanayo, kodwa manje njengoba uqala ukuguqula ngakwesokunene sakho ukuletha i-elbow yakho kwesobunxele emadolweni akho angakwesokudla uze uthinte.
Ungenza futhi i-crunch crunch ngaphandle kokuwela umlenze wakho emadolweni akho. Ukuzivocavoca kuyafana okufanayo, ngaphandle kokuthi uma uwela ngaphesheya ngendwangu yakho uzoletha idolo lakho eliphambene ukuze uhlangabezane nomugqa wakho.
Izinguquko kanye Nentshisekelo Yanda
Uma ingqikithi yakho iba namandla futhi umzimba uba lula, kubalulekile ukuthi uguqule ukuze uqhubeke uphikisa inselele esemqoka. Ungakwenza lokhu ngokusebenzisa ibhola le- BOSU . Lokhu kufakazela indawo engaqiniseki ekusebenziseni, ukuphoqelela imisipha yakho yomzimba ukulungisa nokugcina ibhalansi. Yakha futhi imisipha yokuzinza.
Ukuze wenze i-crossover crunch ebhokisini le-BOSU, qala ngokubeka ibhokisi lakho eceleni. Landela izinyathelo ezifanayo ngenhla ukuze ungene endaweni futhi wenze umsebenzi wokuzivocavoca.