Indlela yokwenza ii-Crunches

Inkqubo ye- crunch esisiseko ngogqibeleleyo umthambo esiswini kwinkqubo yoqeqesho lokomelela. Nika ingqalelo ekhethekileyo kwifom yakho xa usenza i-crunches, ngakumbi ukuba uneengxaki ezisezantsi nasemva kwentamo.

Ukwenza isiseko esiliqili

Landela la manyathelo ukwenza crunches:



  1. Lala ngomqolo ugobe amadolo kwaye iinyawo zithe tyaba phantsi, ububanzi benyonga buqhawukile.



  2. Beka izandla zakho ngasemva kwentloko ukuze izithupha zakho zibe ngasemva kweendlebe zakho.

    Musa ukudibanisa iminwe yakho kunye.



  3. Bamba iingqiniba zakho emacaleni kodwa ujikeleze kancinane.

  4. Yijike isilevu kancinci, ushiye iisentimitha ezimbalwa zesithuba phakathi kwesilevu sakho nesifuba sakho.

  5. Tsala ngobumnene izisu zakho ngaphakathi.



  6. Jika uye phambili ukuze intloko, intamo kunye namagxa wakho aphakamise umgangatho.

  7. Bamba okomzuzwana ngaphezulu kwentshukumo uze wehle kancinci kancinci ukubuyela ezantsi.

    Ukujija ukuze usebenze kwi-abs yakho. [Ityala: Ifoto ngu-Sunstreak Productions, Inc.]Ityala: Ifoto ngu-Sunstreak Productions, Inc.zisongele ukusebenza kwi-abs yakho.

Iingcebiso zokwenza crunches

Gcina ezi ngcebiso zilandelayo engqondweni njengoko usenza lo msebenzi:

  • Gcina isisu sakho sitsala ngaphakathi ukuze uzive uxinzelelo ngakumbi kwi-abs yakho kwaye ke awugqithisi umva ongezantsi.

  • Musa ukutsala intamo yakho ngezandla zakho okanye uzobe iingqiniba zakho.

  • Yenza i-curl kunye nokuphakamisa. Ngamanye amagama, sukukrola intloko, intamo, kunye namagxa asemgangathweni; kufuneka ujike phambili, ngokungathi uyaphindaphinda. Cinga ngokuzisa iimbambo zakho kwisinqe sakho kunye nokukhupha njengoko uqokelelana; inhale njengoko wehla usihla ezantsi, ugcine iqhosha lesisu sakho lingena kulo.

  • Yenza i-crunches kancinci kwaye nolawulo, wenze i-12 reps.

Enye indlela yokuzivocavoca: Ukuhlanjwa kwebhola

Ungasebenzisa iplastiki enkulu sebenzisa ibhola (ngamanye amaxesha ibizwa ngokuba yi- Umzimba ) njengenye indlela yokufumana isiseko esichaziweyo ngasentla. Landela la manyathelo:

  1. Hlala kwi-physioball kwaye uqengqe i-torso yakho phantsi ukuze umqolo wakho-ukusuka egxalabeni lakho uye ezantsi kumsila wakho-uphumle kwigophe lebhola kwaye intloko, intamo namagxa akho angaphezulu kwebhola.

    Amadolo akho agobile, kwaye iinyawo zakho zityaliwe emgangathweni, ububanzi benyonga buqhawukile.

  2. Yenza intshukumo efanayo yokugoba esiswini njengoko usenza kwisiseko esisisiseko.

    Kuya kufuneka uhambe kancinci kwaye ugcine izihlunu zesisu sakho sizibandakanye ngokupheleleyo ukuze uzigcine ungazulazuli kwibhola okanye usongele ngaphandle kwayo.

    Unokwenza intshukumo esisiseko-yokuqhekeka kwi-physioball njengenye indlela eya kwi-exer yemveliItyala: Ifoto ngu-Sunstreak Productions, Inc. Unokwenza intshukumo esisiseko kwi-physioball njengenye indlela yokuziqhelanisa nesiko.