1 - Indlela Yokwenza I-Crunch
I-'cunch 'ithathe indawo ye-' situp 'ngezinhloso eziningi ngenxa yokukhathazeka ngokulimala okuphansi emuva futhi lokho okungase kungasebenzi kangcono kunama-crunches okuqiniswa kwesisu , nakuba lokhu kungamukelwa yiwo wonke amandla. Ngenkinga, i-back back ihlala phansi bese uphakamisa amahlombe ngenkathi uthola izinsizwa zomzimba.
Ama-crunches athatha izinhlobo eziningi ezihlanganisa ukuqhuma okujwayelekile okujwayelekile, ukuguqulwa kwe-crunch, ukugoqa ngezinsimbi kanye nebhola elungelekile, ukuhlanganiswa kwe-crunch nokuhlukumeza. Le ncazelo ihlanganisa ukuqhuma okujwayelekile.
Imisipha yasebenza: i- rectus abdominis (i-pack pack ayisithupha) kanye nokusebenza okunye kwezimo zangaphandle (imisipha ezinhlangothini zesisu).
2 - Ukubeka uMzimba
- Lala phansi uhlangane ngezandla ngemuva kwekhanda. Ungafaki iminwe ngemuva kwekhanda. Izandla akufanele zithuthukise ikhanda kulolu hlelo.
- Imisongo igobile cishe ama-angles angakwesokudla emadolweni ngezinyawo ezinyaweni phansi, ububanzi be-shoulder-shoulder ngaphandle.
- Hlanganisa imisipha yomzimba futhi ubambe isikhundla se-spinal neutral ngejika elincane lemvelo endaweni engezansi (lumbar) kodwa nangemva ngemuva ngokuqinile phansi.
3 - Ukuhamba komzimba
- Hambisa amahlombe phezulu uphinde ubheke kancane uma uthola izibeletho kuze kube yilapho amahlombe ehlombe ephakathi kwamasentimitha amahlanu kuya kwangu-7 ukusuka phansi, noma ama-degree angama-30; ubambe cishe imizuzwana emibili.
- Ngokungafani ne- squat ne-deadlift, i-curl iya phambili nangemuva kanye namahlombe kuyadingeka ngokuchotshozwa nokubuyiswa emuva kukhonjisiwe-kuboniswa ngenxa yamandla e-biomechanical adonsela emgodleni.
- I-Exhale njengoba ufika uphinde ubhale njengoba ubuyela ngokulungiselela ukuphindaphinda okulandelayo. Ungabambeli umoya ngokunyakaza okuphezulu. Ukuphazamisa izibeletho akusho ukuthintela umoya. Inhloko kufanele igcinwe iqondile futhi isikhunta akufanele siphonsa esifubeni.
- Buyela esimweni sokuqala ngaphansi kokulawula. Ungafaki phansi. Zama ukuphindaphinda okuphindwe kabili ngezinethi ezintathu ukuqala futhi ukwandise njengoba uqina.
- I-crunch eguquguqukayo inezingalo ezinhlangothini nasemilenzeni eguqa ngamadolo, izinyawo phansi kanye nemilenze ephansi efana nephansi. Imilenze 'ishintshwe' esasibhokisini enezinqulu ezikhuphuke kancane phansi.
- A 'crunch ehlangene' ihlanganisa kokubili ukunyakaza kanye nomlenze / ukunyakaza in umsebenzi owodwa. Lokhu yisivivinyo esiphezulu kakhulu esinamandla ukusebenza i-rectus abdominis kanye nezibopho zangaphandle, imisipha ezinhlangothini zendawo yesisu.
- Uma ungenza amaqoqo amathathu ama-crunches ahlangene neshumi nanhlanu uyazi ukuthi i-abs yakho (ne- hip flexers ) ifanele kahle.
4 - Hlola Amaphuzu
- Bamba i-abs isilungele ukuphakama.
- Ungaphakamise izinyawo noma uphinde uhlale phansi (ku-crunch standard).
- Gcina ikhanda lisekhona futhi lishaye.
- Yehlisa ngaphansi kokulawula futhi ungafaki.
- Khumbula ukuphefumula ngokujwayelekile.
- Ungazami ukwenza amahlombe aphezulu kakhulu ekukhunjini futhi ukhumbule ukuthi awufuni ukuthi emuva okuphansi kukhule kulo msebenzi. Cabanga ngamabhande amahlombe njengendlela yokuhlukanisa.
Gxuma bese uthola izidumbu zomzimba zilungele noma yini. Eqinisweni, ukuqinisa imisipha yomzimba ngeke kukulungiselele nje kuphela umsebenzi wezemidlalo onamandla kodwa futhi kulezo zinto ezisebenzayo ezizungezile ekhaya, njengokungadini, lapho ukugoba nokuguqulwa nokufinyeleleka kuyinhloko.