Uma kukhulunywa ngokuzivocavoca kwe-ab, ama-crunches yindaba endala njengesikhathi. Lokhu mnyakazo kubambe iqhaza ekuzilolongeni okubalulekile, kusukela kwabasanda kuhlanganyela ukuya kwabaya ejimini abashiseka kakhulu.
Kodwa ngisho nomthandi wokuzivocavoca osemnkantshubomvu angenza amaphutha efomu elivamile lapho ehlikihla, enze umnyakazo ungasebenzi kahle futhi ube buhlungu. Ngokuzayo uma ushaya umata ukuze uzivocavoce, gwema lawa maphutha amane futhi ucabange ukushintshela eminye iminyakazo egunyazwe ngumelaphi womzimba.
Amaphutha ajwayelekile
Ukwenza ama-crunches ngendlela efanele kunzima kunalokho kubonakala. Gwema lawa maphutha ukuze uwenze aphumelele ngangokunokwenzeka.
cindezela intamo
Wake wazizwa ukuthi ingaphambili lentamo yakho liqala ukulimaza ngemva kokuphindaphinda kaningi kwama-crunches? Uma kunjalo, cishe ubambe intamo yakho ngendlela eyinqaba ngenkathi wenza umsebenzi.
Kodwa awuwedwa! Ukwelula ngokweqile kanye nokuguquguquka kwentamo kuphakathi kwamaphutha avamile abantu abawenzayo lapho benza ama-crunches.
Ngeshwa, kungakhathaliseki ukuthi ugoqa isilevu sakho siphakeme kakhulu (ubheke ophahleni) noma uphansi kakhulu (ubheke inkinobho yesisu sakho), ungabangela ukungezwani kwemisipha noma ubuhlungu emalungeni azungezile. Leli phutha lingase futhi libangele ukuthi usebenzise umfutho ukwenza ukunyakaza esikhundleni sokusebenza i-abs yakho. Ake ucabange ukuthi kukhona ibhola lethenisi phakathi kwesilevu sakho nesifuba sakho. Gcina lokho kwakheka kwebhola lethenisi engqondweni ngaso sonke isikhathi lapho wenza ama-crunches akho. Uma sibeka isilevu ophahleni, imisipha yangemuva yentamo izosetshenziswa kakhulu. Lokhu kuzobangela ubuhlungu bentamo, futhi mhlawumbe nekhanda, amahora ambalwa ngemva kokwenza ama-crunches.
Nakuba ungazama ukukugwema kuzo zonke ezinye izimo, yenza isilevu esiphindwe kabili kuyinto enhle kuleli cala. Ukudonsa isilevu sakho kancane kungasiza ekuthuthukiseni ukuma kwentamo yakho.
Umhlane ongezansi uphakanyiswa phansi
Elinye iphutha elivamile ukulahlekelwa ukubandakanyeka okuyinhloko nokulawula i-pelvic. Kodwa leli phutha lihlula inhloso yokuzivocavoca.
Ikakhulukazi uma wenza ama-reps amaningi kuma-sit-ups akho, ungaqala ukuphakamisa kancane umhlane wakho ophansi kanye ne-pelvis phansi njengoba imisipha iqala ukukhathala. Nakuba olunye uchungechunge ngokuvamile lungeke lubangele izinkinga, ungase uhlangabezane nothile ubuhlungu be-hip nangaphansi uma leli phutha liba umkhuba.
Cabanga ngokugcina umhlane wakho uphansi ubheke phansi ngesikhathi sokunyakaza. Kwezinye izimo, kungasiza "ucabange ibhaluni lamanzi ngaphansi komgogodla wakho ofuna ukulikhipha."
Noma ungabeka ibhande lokumelana nesicaba ngaphansi komgogodla wakho bese ucela umngane ukuthi akukhiphele lona. Uma usesimweni esifanele, ibhande akufanele linyakaze.
ehla ngokushesha kakhulu
Uma wenza ama-crunches ngendlela efanele, udinga ukulawula ingxenye eyehlisayo yokuzivocavoca. Kodwa ngokuvamile, abantu bavame ukukhulula ukungezwani enkabeni, bavumele umzimba uhlehle uhlehle noma uwele phansi.
Ukwenza noma yikuphi ukuvivinya umzimba ngokushesha kakhulu kubangela indlela engalungile, ngokuvamile isebenzisa amaqembu emisipha angahloselwe ukuba yingxenye yokuzivocavoca. Ngenxa yalokho, awutholi nzuzo yomsebenzi owenzayo (futhi ubani ofuna ukwenza ama-crunches ngaphandle komvuzo?).
Gcina isisindo somzimba wakho silawulwa, ikakhulukazi uma ubuyela phansi. Thatha imizuzwana emibili kuya kwemithathu endleleni yenyuka naphansi ukusuka ekufinyezweni kwakho.
Kungcono ukwenza ama-reps ambalwa ngejubane eliphansi, ugxile efomini kunokuzama ukwenza ama-reps amaningi lapho ifomu lihlukana khona.
ukhohlwe ukuphefumula
Kungase kubonakale kusobala, kodwa ukukhohlwa ukuphefumula (noma ukuphefumula ngokungalungile) ngesikhathi sokuzivocavoca, ikakhulukazi ama-crunches, nakanjani iphutha elivamile.
Kwesinye isikhathi kungaba lula ukubandakanya i-abs yakho ngenkathi ubambe umoya wakho, kepha lesi akusona isixazululo esihlakaniphile. Ukubamba umoya wakho isikhathi eside kakhulu ngenkathi uzivocavoca kungaba dala izinkinga ezinkulu futhi ubeke impilo yakho engcupheni.
Qondanisa umoya wakho nokunyakaza. Adonse umoya njengoba wehlisa ubheke phansi bese ukhipha umoya njengoba uphakamisa amahlombe akho uwasusa phansi. Ngokuqondanisa umoya nokunyakaza ngokuqondile, udala isigqi semvelo esengeziwe futhi usize ukunciphisa amathuba okubamba umoya wakho.
Ungawuphakamisi umhlane wakho
Abantu abaningi bangakwazi ukugoqa ngokuphathelene ne-vertebra yesifuba yesishiyagalombili, okungaphansi kwamahlombe ehlombe (umugqa lapho i-clamp ihlezi khona). Lokhu kungafezwa ngenkathi ukwazi ukugcina i-pelvis isesimweni sokungathathi hlangothi.
Yileyo ndlela okufanele sikhuphuke ngayo lapho sishosha. Ukugobela nje ikhanda nentamo phambili akusizi nhlobo izicubu zesisu. Ngaphandle kokungenzi kusebenze isisu, sizobe silayisha ngokweqile imisipha ye-trapezius nentamo. Yilokhu okuzodala ubuhlungu nokulimala.
Kodwa-ke, i-crunch ingukunyakaza okucashile, ukuphakamisa amahlombe ama-intshi ambalwa ukusuka phansi. Ukunyakazisa amahlombe phezulu kwengeza umfutho futhi kunciphisa ukusebenza kahle kokuzivocavoca. Kuthatha isikhathi ukwakha amandla esisu, ngakho-ke kungcono ukuthatha isikhathi sakho futhi uhambe kancane kunokusebenzisa umfutho ukuze uphakamise umzimba wakho.
Yenza okuningi ngamasu amabi
Ama-crunches ayishumi ahamba kancane ngendlela efanele angathatha isikhathi esifanayo nama-crunches angu-100 asheshayo anesimo esibi. Akukona ukuthi bangaki owenzayo. Kufanele sigxile enqubeni ephelele esikhundleni senani esikwenzayo. Ngesikhathi siqaphela ukuthi inqubo impofu, imisipha ikhathele futhi udinga ukuthatha ikhefu.
Lokhu futhi kuhlobene nokunyakazisa izindololwane ngokweqile. Kunconywa ukuthi uwagcine evulekile ezinhlangothini futhi anganyakazi. Nakulokhu, izingalo azihlangene ne-abs. Ukubandakanya ama-pecs, okuyikho ngokuyinhloko okuzokwenzeka lapho siyisa izindololwane zethu phambili, kuzogxila kuphela ingqondo efomini elilungile futhi yenze i-abs isebenze.