Indlela Yokwenza I-Crunch Leg Leg

Phatha ingqikithi yakho emisebenzini entsha ekhwela amandla okuzivocavoca

I-abster belly kanye ne-abs ekhangayo yinto eqhubekayo kubantu abaningi, kokubili kulabo abaphila kahle kanye nalabo abathi badinga ukuqala ukuthola impilo.

Okuvamile kokubili kula maqembu yizinto ezingabonakali emhlabeni wonke ngenxa ye-crunches. Iqiniso elidabukisayo ukuthi enye yezindlela ezingcono kakhulu zokusebenza ingqikithi yakho, ukwakha i-abs yakho futhi ufinyelele isisu esisithintekayo ukukwenza izikhwama.

Ukubaluleka Kokuqeda Ukuqeqeshwa Kwakho Kwe-Ab

Ngaphandle nje kokuba ukuzivocavoca okunzima, ama-crunches angathola, kahle ... ahlekisa. Iqiniso liwukuthi ukwenza kuphela i- crunches eyisisekelo akunikezi ukuqeqeshwa okuyisisekelo okugcwele, okubalulekile ukufinyelela lezo zinhloso.

Ngenhlanhla, awunqunyelwe ku-crunch eyisisekelo-futhi akufanele ube. Ukuguqula isimiso sakho sokubalulekile kubalulekile, futhi kukhona ukuhlukahluka nezinketho ukukusiza ukwandisa ukuvuselelwa kokusebenza kwakho .

Okushiwo umlenze ongokoqobo

Ukujula komlenze oqondile kuyisisindo esihle somzimba esikwandisa ukuvuthwa kwe-rectus abdominis, futhi kuphumelela ukuqasha ama-extensors asezindaweni eziphansi, izibeletho zangaphakathi , ngisho nezibopho zangaphandle nezibopho zangaphakathi.

Kufana nokuchofoza okuyisisekelo, ngaphandle kokuthi imilenze ingumqondo ophansi phansi. Lesi sikhundla sandisa ubukhulu bokusebenza, ngakho-ke isinyathelo esihle esilandelayo ngemuva kokuthi uqonde ukusekela okuyisisekelo.

Indlela Yokwenza I-Crunch Leg Leg

Ukuqala Isikhundla

• Themba ngemuva kwakho ematheni noma eminye indawo ezobe ikhululekile.
• Beka izandla zakho zihlungwe ngemuva kwentamo yakho.
• Thatha imilenze yakho phezulu, uyenzelele ngokuphambene phansi phansi ngamadolo kancane kancane.

Ukuzivocavoca

1. Qinisekisa i-abs yakho ngokulungiselela ukuphakama.

1. Qala ngokunciphisa kancane umzimba wakho ophezulu, uphakamise amahlombe akho phansi. Gcina imilenze yakho iqondile futhi ukhombise phezulu; ungawavumeli bahambe noma badlale ohlangothini olulodwa.
2. Qhubeka ukukhanda umzimba wakho phezulu usebenzisa imisipha yakho esemqoka. Ungakhokheli ngekhanda ngokudonsa entanyeni, futhi ugcine isisindo sakho.
3. Uma amahlombe akho ehlombe ephansi, phambuka bese ubamba isikhundla isikhashana noma ezimbili.
4. Qala ukwehla umzimba ophezulu ngokungahambisani nokuhamba kancane. Ungavumeli imilenze yakho ihambe, futhi ungawavumeli abuyele phansi. Lokhu kufanele kube ukwehla okuphansi futhi okulawulwayo.
5. Gcina imilenze yakho esimweni sokuqala esinqunyiwe.
6. Phinda u-12-16 kabusha.

Amathiphu nezinzuzo

• Uma ungakwazi ukuza ngokugcwele uma uqala, hamba uze ukwazi futhi ubuyele esimweni sokuqala. Uzothuthukisa njengoba usebenza.
• Uma uthola imilenze yakho ingabonakali futhi kunzima ukulawula ngesikhathi sokuphakamisa, ungawela imilenze yakho ukusiza ukuzinzisa.
• Gcina iphansi lakho lesipansi phansi.
• I-crunch leg crunch isiza ukuthuthukisa ibhalansi yakho nokuhamba ngokuqoqa imisipha eduze nomgogodla wakho.
• Ukusebenzisa umbhede noma ezinye izinto ezithambile ngaphansi kwesibalulekile kubalulekile-ukuphoqa amathambo akho emhlabathini okhuni kungakhathazeki kakhulu.
• Ukwakha imisipha yakho yomzimba kuzokwandisa umzimba wakho, okuyisihluthulelo sokudla okushisayo usuku lonke, ngisho nalapho ungasebenzisi umzimba.