Thola ukuthi yiziphi imisipha ezisetshenziswa uma wenza ama-crunches
I-Crunches noma i- crunches yesisu isasebenza i-rectus abdominis muscle phakathi nendawo yomzimba wakho. Ama-curls a-Ab angase ahlanganyele nemisipha ye-oblique yangaphandle noma yangaphakathi, ikakhulu uma ukushintshaniswa kwengezwe ekunyakeni. I-crunches yezibeletho yindlela ephumelelayo yokuqinisa phambili kwesibindi sakho noma isifunda sakho somzimba wakho.
Ingabe i-Crunches isebenza?
Imisipha yomzimba ingenye yezindawo zokuqala abantu abaningi abazimisele ukuzenza njengoba beqala ukunciphisa umzimba.
Amafutha aseBelly angase abe nzima kakhulu ukuwaqeda futhi abanye abantu bayakwazi ukwenza okuningi.
Ngakho-ke ama-crunches asebenza kanjani ukuze anqande umlenze wakho? Kuncike ngempela kumgomo wakho. Indlela kuphela yokukhipha amafutha esiswini sakho (nanoma ikuphi emzimbeni wakho) unokudla okunempilo nokuvivinya umzimba. I-spot ukunciphisa, noma ukuzama ukunciphisa isisindo kusuka endaweni engasese yomzimba wakho, ayisebenzi.
Kodwa ukuzivocavoca ukwenza ithoni nokuqinisa imisipha endaweni yakho yesisu kuyosiza isisu sakho sibonakale sishaye uma isisindo se- belly sinciphile. Kodwa ngaphambi kokuba sixoxe nge-abs ye-abs yakho, kufanele sihlolisise imisipha yakho yesisu.
Yimiphi imisipha eyenza umsebenzi?
Indawo yomzimba ngokuvamile ebizwa ngokuthi "abs" iyinhlanganisela yemisipha emine:
- I- rectus abdominis igijimela emgqeni wakho wezinkuni kuya esitokisini se-pubic; i-halves engenhla nephansi ingasebenza ngokuhlukana
- Izibopho zangaphakathi nezangaphandle zigijima ezinhlangothini zomzimba wakho kusuka ezimbambo zakho kuya ezinqulwini zakho phambi kwesifuba sakho
- I-transversus abdominis yisisindo somzimba esijulile kakhulu , esisebenza ngokuzungezile ngaphesheya kwesibindi
Ukuze uqede indawo yakho yesisu, kuzodingeka usebenze yonke imisipha emine njalo. Lokho kusho ukuthi wenza ama-crunches noma olunye ukuhluka kokuvivinya kwesisu izikhathi ezimbili kuya kathathu ngesonto. Futhi-ke, udinga ukunciphisa amafutha esiswini ngokudla nokuzivocavoca kanye nokufuna ukuthi imiphumela yakho iboniswe.
Lokhu kungase kuzwakale kuyinkimbinkimbi, kodwa khumbula ingqikithi ye- abs enikezela inzuzo ehamba ngaphezu kwesisu esisendlini. Umgogodla oqinile uphinde ukhuthaze ukuma okuhle, kusiza ekunciphiseni ubuhlungu obuphansi emuva futhi kungasiza ekwenzeni impilo nenhlalakahle yesikhathi eside.
Indlela Yokwenza I-Crunch
Omunye wemisebenzi emihle ye-ab ye-Wabasaqalayo yi-crunch yendabuko noma yama-classic. Lolu hlelo lokusebenza oluyisisekelo olusebenzayo lusebenza i-rectus abdominus, evelele kakhulu emasipha omzimba amane.
Ukwenza i -crunch classic , ulale emhlane wakho, uguqe amadolo akho ubeke izinyawo zakho phansi phansi. Gcoba izandla zakho ngokukhululekile ngemuva kwekhanda lakho. Khumula emuva emuva. Manje, kancane kancane uphazamise amahlombe akho kusukela phansi kuya ku-30 degree degree (cishe). Qinisekisa ukuthi awudonsi entanyeni yakho. Bamba okwesibili bese wehlisa. Phinda amaqoqo amabili okuphindaphinda kuka-8 kuya kwangu-12. Njengoba uthola okungcono kakhulu, sebenzisa amaqoqo amathathu wezintambo ezingu-10.
Ifomu ibaluleke nakakhulu uma wenza isenzo sokuqala esiyisisekelo. Kodwa ngokusho kochwepheshe bezeMidlalo u-Elizabeth Quinn, iningi labantu alenzanga kahle . "Ukusebenzisa ifomu elihle uma wenza i-crunch kwenza lokhu kusetshenziswe kahle kakhulu kwesisu," usho kanje. "Amasu ahlanzekile angagcini nje kuphela ukuthi ukusebenza kahle kangakanani kodwa ukwenza izinto ngendlela engafanele kungabangela izinkinga emuva."
Ukuze ugcine ama-crunches akho efomini eliphezulu, khumbula lezi zikhombisi:
- Phuma njalo njengoba unesivumelwano (ukugoba) bese uhumusha njengoba ukhulula (buyela esimweni sokuqala) ngenkathi uhamba.
- Akufanele nanini udonse entanyeni yakho uma wenza u-crunch. Uma ungakwazi ukuphoqa izandla zakho ngemuva kwekhanda lakho, ungawawela ngaphezu kwesifuba sakho.
- Njalo gcina isikhumba sakho esivela esifubeni sakho lapho wenza i-crunch. Ungakwazi ukuphumula isibindi sakho ngaphansi kwezinyane lakho ukuze uqiniseke ukuthi i-chinki yakho ayihlehlisi kakhulu.
- Hambisa kancane kancane futhi ngokuqhubekayo njengoba wenza lokhu.
Hlanganisa ukushintsha kokuzivocavoca
Yiqiniso, ukusebenza i-abs yakho akuqali futhi kuphele nge-crunch eyisisekelo.
Ungangeza ukuhlukahluka kwe-crunch ukuze uphiphe inselele yakho futhi uthole i- abs enamandla kakhulu .
Ucwaningo olwenziwa yi-American Council on Exercise (ACE) lwathola ukuthi uSihlalo weKaputeni, ama -bicycle maneuver kanye ne- ball crunches kwakuyiziqu ezintathu eziphezulu kakhulu zokuzivocavoca. Izinguquko ezithile ezikhungweni, njengesihlalo sikaKaputeni, zidinga imishini yokuzivocavoca . Ezinye zingenziwa ekhaya, njenge-ball crunch , eyenziwa ngosizo lwebhola lokuzivocavoca .
Izinguquko ku-crunch zifaka:
- Ukuphikisana kwama-crunches
- I-Crossover crunches
- Ukukhipha umlenze ongabodwa
- I-crunches yemilenze efana
- Izigqoko ngamadolo ziphakanyisiwe
- Ama-pelvic aphikisana
- I-crunches ephindaphindiwe
- I-crunches ye-Ball
Ungakhathazeki ngokutshala imali kugajethi kusuka kuthelevishini ukuze uthole "i-dream abs" yakho ifakwe phansi. Ucwaningo lwe-ACE lithole ukuthi u-Ab Roller, isibonelo, wayesebenza kangcono kakhulu kunokwakheka kwendabuko. I-rocker ye-Ab iboniswe ukuthi iphumelela ku-80% engaphansi kokusebenza kunokwakheka kwendabuko .
* Ehlelwe nguMalia Frey, Weight Loss Expert