Indlela Yokwenza I-Crunch Perfect Perfect

Kungakhathaliseki ukuthi uyabathanda noma uyazonda, cishe uye wenza okuningi kubo eminyakeni, njengathi sonke.

I-crunches ibe yindlela esemqoka yokusebenza okusebenzayo amashumi eminyaka futhi, nakuba sithole okuningi kokunye umzimba, ama-crunches namanje ayindlela enhle yokukhomba i-abs yakho. Isizathu sokuthi ama-crunches asebenze kahle kakhulu ngenxa yokuthi izibeletho zisebenza kanjani.

Ngokuqondile, i-crunches ihlose i-abctinis ye-rectus noma lokho esikubiza ngokuthi 'imisipha ye-6-pack' egijima phambili kwesibindi.

Kuyinto le misipha ukuthi, uma unciphisa amafutha esiswini, ikunika ukuthi ukubukeka kwe-ab okuqoshiwe ukuthi iningi lethu lisifisa. Njalo uma uguqula i-abs yakho, noma yikuphi lapho uthola isivumelwano se-abs ukuletha amahlombe akho ezinqulwini zakho, uhlose ukuthi imisipha ye-6-pack.

Ukukhohlisa Okukhohlisayo

Nakuba abaningi bethu benze amakhulu, mhlawumbe izinkulungwane zama-crunches eminyakeni edlule, iningi lethu cishe libenza kabi. Noma, okungenani, ungenzi ngendlela ephumelelayo njengoba singase sibe.

Okukhohlisayo mayelana ne-crunches ukuthi ukubenza kahle kunzima kunokuba kubonakale. Eqinisweni, iningi lethu cishe lenze lokho isikhathi eside, singeke sibheke ngisho nefomu.

Ezinye zeziphambeko ezivamile zihlanganisa:

• Ukudonsa entanyeni - Lokhu akugcini nje ukucindezela entanyeni, kodwa kuthatha ukusebenza kwe-abs yakho. Ufuna ukuqala ukunyakaza ku-abs yakho, hhayi ekhanda lakho.
• Ukuqhaqhazela kakhulu kakhulu - I-crunch iyinhlangano ehamba ngokucashile, iphakamisa amahlombe amahlombe nje ngamasentimitha ambalwa ukusuka phansi. Abanye bethu bagxila emahlombe, okwenza kube lula futhi kunciphisa ukusebenza komsebenzi. Kuthatha isikhathi ukwakha amandla ku-abs, ngakho-ke kungcono ukuthatha isikhathi sakho futhi uhambe kancane kancane kunokusebenzisa umfutho ukuze uthole umzimba.

• Uphumula uma uhlela phansi - Kulula ukuvumela amahlombe akho awe phansi kepha indlela ephumelelayo kakhulu ukugcina ukucindezeleka kwi-abs kuyo yonke inhlangano. Awufuni neze ukuphumula ngokuphelele emahlombe phansi.

Ukwenza i-Crunch Perfect

1. Lala phansi phansi wakho futhi uguqe amadolo, ubeka izandla zakho ngemuva kwekhanda lakho noma esifubeni sakho. Abanye abantu bathola ukuthi ukuwela izingalo phezu kwesifuba kubasiza ukuba bagweme ukudonsa entanyeni. Kodwa-ke, uma uthola intamo yakho ihlukumezekile, ungagcina isandla esisodwa sidonsa ikhanda.

1. Uma ubeka izandla zakho ngemuva kwekhanda lakho, iminwe yakho kufanele ibeke ikhanda lakho ngobumnene. Umqondo ukusekela intamo yakho ngaphandle kokuthatha umsebenzi we-abs yakho.
2. Donsela inkinobho yakho esiswini ukuze ulungise umjikelezo wakho.
3. Khipha kancane kancane izibeletho zakho, ulethe amahlombe akho amahlombe ngamasentimitha amabili ukusuka phansi.
4. Exhale njengoba ufika uphinde ugcine intamo yakho iqonde, vula. Cabanga ukuthi ubambe ibhola le-tennis ngaphansi kwezinyane lakho. Lokho mayelana ne-engeli ofuna ukuyigcina inselele isikhathi sonke.
5. Bamba phezulu kokunyakaza kwamasekhondi ambalwa, ukuphefumula ngokuqhubekayo.
6. Yehla kancane kancane, kodwa ungaphumuli yonke indlela.
7. Phinda ukuphindaphinda okungu-15 kuya kwezingu-20 ngefomu ephelele yempendulo ngayinye.
8. Ukwengeza ukuhlukahluka, uletha amadolo akho ngesikhathi esisodwa uphakamisa umzimba wakho phezulu (phansi ngokugcwele komzimba)
9. Ukwenza kube nzima kakhudlwana, ukulinganisela ebhodini lokuzivocavoca , ubambe isisindo esifubeni sakho

Amathiphu:

1. Ukuze ugcine intamo yakho ekuqondaniseni okufanele, faka isibindi sakho ngaphansi kwezinyane lakho ukuze ugcine ikhanda lakho lisuke.
2. Esikhathini esedlule, sitshelwe ukuthi sigcine isitezi sakho sibheke phansi phansi kuyo yonke inhlangano. Manje siyazi ukuthi kungcono ukugcina umgogodla ongathathi hlangothi . Lokhu kusho ukuthi umgogodla wakho usesimweni esinamandla kakhulu ukukusekela. Indlela esheshayo yokuthola ukugubha isikhumba emuva bese uhamba phambili bese uvumela i-pelvis yakho ukuba iphumule kwenye indawo phakathi kwalawo maqhinga amabili.

1. Uma umhlane wakho ugijima kakhulu, lokho kungase kusho ukuthi abs yakho idinga isikhathi sokwakha amandla. Zama ukuhambisa izinyawo zakho kwisiteji noma kwesikhulumi ukuze ubuyele emuva ukwesekwa kwakho.

Okunye okunye okumele kwenziwe ku-Crunches

Ngenkathi i-crunches ihle, kunezinye izindlela eziningi zokwenza i-abs ngaphandle kokwenza i-crunch eyodwa. Eqinisweni, i-crunches ayiyona into ephumelela kakhulu yokuzivocavoca . Futhi, ezinye izivivinyo ezingcono zomzimba wakho zenziwa ngokusebenzisa umzimba wakho wonke, hhayi nje i-abs yakho.

I-Great Ab Exercises

Ngakho-ke, uma ungaphezu kwama-crunches, yiziphi ezinye izinhlobo ezintsha zokuzivocavoca ezingase zenzeke ukuze usebenze ngokwengeziwe emsebenzini oyinhloko? Ezinye izinketho zifaka:

• Phindela emuva ama-Woodchops ne-Band

• I-Side igoba nge-Medicine Ball
• Izikwele eziphezulu
• Ukuguqulwa kweMed Ball nge-Lunges Static
• Ukuma eceleni

Ukuzivocavoca Okuqhubekayo Okuqhubekayo

Kuhle ukufaka izivivinyo zibe isimiso sakho esisebenza i-abs ngokwemvelo. Isibonelo, izivivinyo ezinjengezikwelethi ezinomshini ophezulu noma amaphuzu ngamapulangwe ohlangothini cishe zibeka njalo ukugxila emqoka.

Ngaphezu kwalokho, imisipha eyengeziwe osebenza ngesikhathi sokuvivinya umzimba, ukusebenza okusebenza kakhulu nokusebenza kakhudlwana okushisayo.

Kuthiwani Nge-Abs Flat?

Kuthiwani uma ufuna i-abs noma i-pack pack ayisithupha? Noma mhlawumbe ufuna ukulahla phezulu kwe- muffin . Ingabe leyo nto i-crunches ingakwenzela yona?

Ngeshwa, cha. Ukunciphisa kwamabala nje akusebenzi. Akunakwenzeka ukwenza umsebenzi owenziwe ngomzimba othize emathembeni okushisa okuvela endaweni eyodwa. Uma usebenzise umzimba, umzimba wakho udonsa amandla kuwo wonke umzimba, hhayi nje ingxenye osebenzayo.

Ngakho-ke, yini ongayenza? Ungafunda kabanzi mayelana namafutha omzimba kanye nokuzivocavoca okudingeka ukwenze ukuze unciphise amafutha omzimba wonke. Asinakho ukulawula lapho silahlekelwa khona amafutha. Kumele sisebenzise futhi sithemba ukuthi ekugcineni amafutha avela lapho sifuna khona.

Indlela Yokubheja I-Belly Fat

• Zama ukusebenza kwe-HIIT - Ukuqeqeshwa okuphakanyiswe kakhulu kwezinga eliphakanyisiwe kuboniswe ukukhomba amafutha esiswini. Uma ungumuntu omusha ekuqeqeshweni kwe-HIIT, qalisa ngokuqeqeshwa kwesikhashana sokuqala futhi usebenze ngendlela yakho ekuqeqesheni okuphambili kakhulu.
• Phakamisa Izisindo - Ukuphakamisa izisindo akusizi nje ukuthi ulahlekelwe umzimba womzimba, kungakusiza ngokuqondile ukulahlekelwa yi-fat belly. Ucwaningo luye lwabonisa ukuthi abantu abaphakamisa izisindo kanye nokwenza i-cardio banamafutha angaphansi kakhulu kunabantu abangenalo. Ukuqalisa ngokuqeqeshwa kwesisindo .
• Hlola Ukudla Kwakho - Cishe uzwile ukuthi i-abs flat yenziwa ekhishini futhi kunesizathu salokho. Ukudla kwakho yilapho ungathuthuka kakhulu ngokulahlekelwa amafutha esiswini. Qala ngokuthola umqondo wokuthi mangaki amakhalori owudinga bese ugcina idayari yokudla ukulandelela imikhuba yakho yokudla.

Iqiniso liwukuthi, akulula ukuqeda ama-belly fat, kodwa kusadingeka ukuthi usebenze umgomo wakho. I-abs eqinile emuva futhi eqinile iyisisekelo sakho sokunyakaza kwakho kwansukuzonke, ngakho-ke kungakhathaliseki ukuthi kubukeka kanjani, kudinga ukuqina.

> Umthombo:

> Sternlicht, E., et al. 2007. Ukuqhathaniswa kwe-Electromyographic yebhola lokuzinza eliqhekekile nge-crunch tradition. The Journal of Strength and Conditioning Research, 21 (2), 506-509.