Crunch - kuyini? Crunches ngenxa yesixuku, ukusebenza amasu

Crunch - kuyini? Lona omunye izivivinyo ethandwa kakhulu futhi Kunconywa imisipha besisu. Ingabe twist ngempumelelo? Ake siphenye.

Umsebenzi esisemqoka nabezindaba

Crunch - kuyini? Lena umsebenzi ngenxa yesixuku, okubandakanya ukusonta, okusho ukwehla ibanga phakathi esifubeni ukhalo ngu eguqa yomgogodla. Futhi lokhu ngempela omunye izivivinyo kangcono imisipha esiswini etshekile. Akulesi liyindawo efanelekayo cishe njalo iprogramme.

Into esemqoka - imishini

Kanjani ukwenza crunches ngokuba isikhamo sewayini? Technique ukusebenza, uma ulandela ngokucacile, ophethe ezokuphepha. Kufanele unamathele ezinye ziqondiso ezilula:

1. I amplitude motion akufanele kube okusezingeni eliphezulu. Emgogodleni kufanele ibheke degree angaba ngu-30.
2. Uma umsebenzi kwenziwa phansi, ngaleso sikhathi kwaphakamisa kusale kuphela inhloko, emahlombe, lumbar ngaleyo ndlela kufanele agxishiwe ngokuqinile kwamanzi.
3. Ukuphindwa kufanele kwenziwe kahle, ngaphandle ukunyakaza kungazelelwe.
4. Okubalulekile futhi kuyinto nobuningi inani ezinikezwa, ngokuvamile ngekhompyutha ngamunye.

Ziyini izinzuzo?

Noma yimuphi umsebenzi ngokomzimba, e elithile noma ngenye indlela, kuletha umzimba bazuze kuphela. Babe ngcono isimo sibalo, ukwandisa amandla nokukhuthazela. Yini indima eyadlalwa uzivivinye ngokuthi ezimazombe noma ziwe? Kuyini lokhu? Ngisiphi isiqhema umzimba akunakubangelwa? Crunches zenzelwe ukwandisa ukuhamba nakalula sokukhubazeka komgogodla. Ucwaningo lubonisa ukuthi ukusonta njalo nomthelela ekuncishisweni zobuhlungu kulelo mnyango. Crunchie isibaluli ukuqeqeshwa amandla. Lezi umzimba besisu ukuthuthukisa eguquguqukayo kanye ukwenza amalunga omzimba mobile ngaphezulu.

cubes omazisayo

Crunch (izithombe ethulwa esihlokweni) - liphinde omunye izivivinyo ezimbalwa ezenza Kungenzeka ukuba uthole ukuthi unakekelwa ngesisa eziyisithupha-pack phezu cindezela. Futhi kunesizathu esizwakalayo. ukuhlukahluka Abaningi Hlala-ups ukubandakanya ukunciphisa eqinile imisipha besisu oqondile. Ngamandla futhi njalo kwenziwe ukuphindaphinda ukudala ukucindezeleka enamandla umzimba, kanjalo inkanuko hypertrophy kwezinye izigaba. Ngokuhamba kwesikhathi, kwaba ukukhululeka oyifunayo iqala ukujabulisa umnikazi we kakhulu izitini kanye oluzungezile yayo.

Amacebo eziwusizo

Phakathi ekukhishweni esonta:

• Musa ahileleke ezinikezwa amaningi kakhulu. Inani elikhulu kuyizikhathi 60 noma ngaphezulu izindlela ezintathu. Khumbula, into esemqoka - izinga, hhayi ubuningi.
• Kubalulekile ukukhetha imvamisa lesifanele wokuqeqesha ngokwabo, ukuthi nakanjani uzokunika imisipha yakho ithuba sokusukuma futhi uphumule, okungenani ingxenye eyodwa noma izinsuku ezimbili.
• Gcina ijubane lakho ngaphansi kolawulo. Ungenzi kakhulu kancane noma ngokushesha. Konke kuncike uhlobo ukusonta, ukhetho engcono kungaba ukuhlanganisa ijubane.

Crunch - kuyini futhi indlela yokukwenza?

Nazi okufana ezivamile ukuzilolonga ngesikhathi cindezela:

1. Amanga emuva phansi.

2. Phakamisa imilenze yakho ukuze ngamadolo wakho aku-90 degrees emzimbeni wakho ukwesekela Ungaphinda usebenzise sezinyawo noma unyawo kungenziwa wasala phansi futhi nje ukuguqa yakho.

3. Cross izingalo phambi esifubeni noma hang phezu kwekhanda lakhe, kalula wakhe kancane ngokuthinta yinhloko, ungabi ngokucindezela futhi ngaphandle ezikhandla nengcindezi enamandla entanyeni noma ikhanda.

4. Qinisekisa ukuthi kukhona isikhala esincane phakathi kwesilevu sakho nasesifubeni.

5. Cindezela ephansi emuva phansi futhi uyizame hhayi ukuphazamisa.

6. Ngesikhathi ezimazombe hudula esifubeni emadolweni. Lokhu kumele kwenziwe phezu exhale.

7. Buyela emuva isikhundla kusukela ngomhla isidingo umoya.

8. Ngokwesilinganiso, isiqalo kunconywa ukwenza amasethi amabili noma amathathu ezinikezwa 10 kuya ku-15.

eyinkimbinkimbi okwandisa

Ukulethwa kungaba izinkinga nge feetball noma Simulator ekhethekile. Ibhola kungenziwa aboshezelwa phakathi amadolo futhi uyenzele kweqa phansi. Noma ungalanda cindezela ku fitball.

amaphutha ezivamile

amaphutha Popular zibambe umoya wakho, ukusebenza futhi fast kuhambisane nesivinini sokufunda komfundi, okuholela izinga ephansi, ukusetshenziswa imisipha emuva nentamo. Ngokulandela iseluleko esilula, kanye ungakhohlwa mayelana nokudla ngendlela efanele, ungakwazi kuzuzwe imiphumela oyifunayo. Crunch, noma ukusonta, futhi ukuthuthukisa ukuma futhi kufanele kube ingxenye ngayinye bezilolonga.