Xa kuziwa kwimithambo ye-ab, i-crunches libali elidala njengexesha. Le ntshukumo idlale indima engundoqo kukuzilolonga, ukusuka kwabaqalayo ukuba sempilweni ukuya kwabona bakhasayo benza umthambo.
Kodwa noyena mntu unomdla wokuzilolonga unokwenza iimpazamo zendlela eqhelekileyo xa ekruneka, enze intshukumo ingasebenzi kakuhle kwaye ibe buhlungu. Ngexesha elizayo xa ubetha i-mat kwi-ab workout, ziphephe ezi mpazamo zine kwaye ucinge ngokutshintshela kwiintshukumo ezithile ezivunyiweyo zonyango lomzimba.
Iimpazamo eziqhelekileyo
Ukwenza i-crunches ngokuchanekileyo kunzima kunokuba kubonakala. Ziphephe ezi mpazamo ukuze uzenze zisebenze kangangoko.
cinezela intamo
Ngaba wakha waziva ngathi umphambili wentamo yakho uqala ukulimaza emva kokuphindaphinda kaninzi kwee-crunches? Ukuba kunjalo, mhlawumbi ubambe intamo yakho ngendlela engaqhelekanga ngelixa usenza umthambo.
Kodwa awuwedwa! Ukugqithisa kunye nokugqithisa intamo kuphakathi kweempazamo eziqhelekileyo ezenziwa ngabantu xa besenza i-crunches.
Ngelishwa, nokuba ukrwela isilevu sakho phezulu kakhulu (ukuya kwisilingi) okanye usezantsi kakhulu (ukubhekisa kwiqhosha lesisu sakho), unokubangela ukuxhatshazwa kwemisipha okanye intlungu kumalungu ajikelezileyo. Le mpazamo inokubangela ukuba usebenzise umfutho ukwenza intshukumo endaweni yokusebenza i-abs yakho. Khawucinge ukuba kukho ibhola yentenetya phakathi kwesilevu sakho kunye nesifuba sakho. Gcina loo milo yebhola ye-tennis engqondweni ngalo lonke ixesha usenza i-crunches yakho. Ukuba sibeka isilevu kwisilingi, izihlunu zasemva kwentamo ziya kusetyenziswa kakhulu. Oku kuya kubangela intlungu yentamo, kwaye mhlawumbi intloko, kwiiyure ezimbalwa emva kokwenza i-crunches.
Nangona unokuzama ukuyiphepha kuzo zonke ezinye iimeko, yenza isilevu kabini yinto entle kule meko. Ukufakela isilevu sakho kancinci kunokunceda ukuphucula indawo yentamo yakho.
Umqolo ongezantsi uphakanyiswa emhlabeni
Enye impazamo eqhelekileyo kukuphulukana nokuzibandakanya okungundoqo kunye nolawulo lwe-pelvic. Kodwa le mpazamo iyoyisa injongo yomsebenzi.
Ngokukodwa ukuba wenza ii-reps ezininzi kwi-sit-ups yakho, unokuqala ukuphakamisa umva wakho ophantsi kunye ne-pelvis phantsi njengoko imisipha iqala ukudinwa. Nangona olunye uthotho aluzukubangela iingxaki, unokufumana ezinye iintlungu zesinqe nasezantsi ukuba le mpazamo iba ngumkhwa.
Cinga ngokugcina umqolo wakho osezantsi uthe tyaba ngokuchasene nomgangatho kuyo yonke intshukumo. Kwezinye iimeko, kunokuba luncedo ukuba "ucinge ibhaluni yamanzi phantsi komgudu wakho ofuna ukuyikhupha."
Okanye ungabeka ibhendi yokuxhathisa phantsi komqolo wakho kwaye ube nomhlobo ukuba ayisuse ngenxa yakho. Ukuba ukwindawo efanelekileyo, ibhendi akufanele ihambe.
ukwehla ngokukhawuleza kakhulu
Ukuba wenza i-crunches ngokuchanekileyo, kufuneka ulawule indawo ephantsi yokuzivocavoca. Kodwa rhoqo, abantu bathanda ukukhulula uxinzelelo kumbindi, bewuyeka umzimba ubuyele umva okanye uwe phantsi.
Ukwenza nawuphi na umthambo ngokukhawuleza kakhulu kubangela ubuchule obungalunganga, obuqhelekileyo isebenzisa amaqela ezihlunu angenzelwanga ukuba abe yinxalenye yomsebenzi. Ngenxa yoko, awufumani nayiphi na inzuzo yomsebenzi owenzayo (kwaye ngubani ofuna ukwenza i-crunches ngaphandle komvuzo?).
Gcina ubunzima bomzimba wakho bulawulwa, ngakumbi xa ubuyela phantsi emhlabeni. Thatha imizuzwana emibini ukuya kwemithathu kwindlela yokunyuka nokuhla ukusuka ekucuthekeni kwakho.
Kungcono ukwenza iireps ezimbalwa ngesantya esisezantsi, ugxininise kwifom kunokuzama ukwenza iireps ezininzi apho ifomu iwa phakathi.
uyalibala kukuphefumla
Kungabonakala kucacile, kodwa ukulibala ukuphefumla (okanye ukuphefumla ngokuchanekileyo) ngexesha lokuzilolonga, ngakumbi i-crunches, ngokuqinisekileyo yimpazamo eqhelekileyo.
Ngamanye amaxesha kunokuba lula ukubandakanya i-abs yakho ngelixa ubambe umoya wakho, kodwa ayisosisombululo silumkileyo esi. Ukubamba umphefumlo wakho ixesha elide ngelixa usenza umthambo kubangela iingxaki ezinzulu kwaye ubeke impilo yakho emngciphekweni.
Lungelelanisa umoya wakho kunye nokuhamba. Sezela umoya njengoko usehlisa ukuya emgangathweni kwaye ukhuphe umoya njengoko uphakamisa amagxa akho emgangathweni. Ngokulungelelanisa umoya kunye nentshukumo ngokuthe ngqo, udala isigqi sendalo ngakumbi kwaye uncede ukunciphisa amathuba okubamba umoya wakho.
Musa ukuphakamisa umqolo wakho
Uninzi lwabantu luyakwazi ukuqengqeleka kwi-anatomically malunga ne-vertebra yesibhozo ye-thoracic, emalunga nezantsi emagxeni amagxa (umgca apho i-clamp iphumla khona). Oku kunokufezekiswa ngelixa usakwazi ukugcina i-pelvis kwindawo engathathi hlangothi.
Yiloo ndlela kufuneka sihambe ngayo kwi-crunch nganye. Ukugoba nje intloko nentamo phambili akuzincedi kwaphela izihlunu zesisu. Ukongeza kokungasebenzisi isisu, siya kuthwala ngokugqithiseleyo i-trapezius kunye nemisipha yentamo. Oku kuya kubangela intlungu kunye nokulimala.
Nangona kunjalo, i-crunch yintshukumo efihlakeleyo, iphakamisa amagxa eesentimitha ezimbalwa ukusuka emhlabeni. Ukushukumisa amagxa phezulu kongeza amandla kwaye kunciphisa ukusebenza kakuhle komthambo. Kuthatha ixesha ukwakha amandla kwi-abs yakho, ngoko ke kungcono ukuthatha ixesha lakho kwaye uhambe kancinci kunokusebenzisa amandla okuphakamisa umzimba wakho.
Yenza ezininzi ngeendlela ezimbi
Iicrunches ezilishumi ezicothayo ezinobuchule obuchanekileyo zingathatha ixesha elifanayo njenge-100 i-crunches ekhawulezayo ngokukhawuleza kunye nefomu embi. Ayikokuba ungaphi na. Kufuneka sigxininise kubuchule obugqibeleleyo endaweni yemali esiyenzayo. Ngethuba siqaphela ukuba ubuchule bubuthathaka, izihlunu zidiniwe kwaye kufuneka uthathe ikhefu.
Oku kukwanento yokwenza nokuhambisa iingqiniba ngokugqithisileyo. Kucetyiswa ukuba uzigcine zivulekele emacaleni kwaye nangoku. Kwakhona, iingalo azinanto yakwenza ne-abs. Ukubandakanya i-pecs, eyona nto iya kwenzeka xa sihambisa iingqiniba zethu phambili, kuya kugxila kuphela ingqondo yethu kwifom echanekileyo kwaye isebenze i-abs yethu.