Crunch - ndichiyani? Crunches kwa atolankhani, ntchito njira

Crunch - ndichiyani? Ichi ndi chimodzi mwa anthu otchuka ndipo analimbikitsa Zochita kwa minofu m'mimba. Ndi yothandiza kupindika? Tiyeni tifufuze.

Kuchita singasiyanitsidwe chifukwa cha khamu la

Crunch - ndichiyani? Ili ndi thupi atolankhani, imene imakhudza kupotoza ie kuchepetsa mtunda wa pakati pa chifuwa ndi mafupa a chiuno ndi kupinda msana. Ndipo ichi chiri kwenikweni wina zokambirana zabwino minofu pamimba ndi oblique. Iwo amakhala malo abwino pafupifupi pulogalamu iliyonse maphunziro.

Chinthu chachikulu - makina

Kodi kuchita crunches kwa atolankhani? Njira ya ntchito, ngati bwino kutsatira, woyang'anira chitetezo. Ife n'kudziphatika kwa malangizo ena akuti:

1. The matalikidwe a zoyenda sayenera mkulu. Msana ayenera ndichotse za 30 madigiri.
2. Ngati zolimbitsa amaphikira pansi, anauka kusiya kokha mutu ndi mapewa, lumbar Choncho ayenera mbamuikha mwamphamvu pamwamba.
3. Kubwereza ayenera kuchitidwa bwino, popanda kayendedwe mwadzidzidzi.
4. Kumathandizanso ndi pafupipafupi ndi chiwerengero cha mau, amene zambiri yopangidwa payekha.

ndi phindu lotani?

ntchito iliyonse thupi, mu mlingo wina umabweretsa thupi kupindula okha. Iwo kusintha zimakwana, kuonjezera mphamvu ndi kupirira. Kodi ankaimba ndi masewera olimbitsa thupi lotchedwa kupotoza kapena crunch? Ndi chiyani icho? Gulu limene zokambirana akhoza zimachitika? Crunches tinapangidwa kuonjezera kuyenda mosavuta msana. Kafukufuku akusonyeza kuti kupotoza zonse zimathandiza kuchepetsa ululu mu dipatimentiyi. Crunchie zimachitika maphunziro mphamvu. Izi Zochita m'mimba kukhala lomasuka ndi kupanga mfundo zambiri yam'manja.

cubes amazikonda

Crunch (zithunzi ndi kuperekedwa m'nkhani) - izo ndi chimodzi mwa Zochita ochepa kuti zikhale zotheka kuti apeze amazikonda zisanu ndi paketi pa atolankhani. Ndipo pali chifukwa chomveka. zosiyanasiyana zimene anthu akhale akuluakulu zikukhudza kuchepetsa amphamvu minofu mwachindunji m'mimba. Pompopompo ndi zonse anachita kubwerezabwereza kulenga wamphamvu kagayidwe kachakudya nkhawa, potero zolimbikitsa hypertrophy ena zigawo. Pa nthawi yopereka thandizo anakhumba akuyamba kusangalatsa mwiniwake wa njerwa kwambiri ndi otizungulira ngakhalenso ake.

Malangizo

Pa kuphedwa kwa amazipotokola:

• Simukhala nawo mu kubwereza zambiri. Nambala akadakwanitsira nthawi 60 kapena kuposa njira zitatu. Kumbukirani, chinthu chachikulu - quality, osati kuchuluka.
• Nkofunika kusankha pafupipafupi zolondola aziphunzitsa okha, kuti ndithu kupereka minofu yanu mwayi kuti achire ndi kumasuka, osachepera limodzi kapena masiku awiri.
• Khalani liwiro lanu savuta. Sizipanga kwambiri pang'onopang'ono kapena mofulumira kwambiri. Izi zidalira pa mtundu wa kupotoza, Njira adzakhala kuphatikiza kuyenda.

Crunch - ndichiyani ndi momwe angachitire izo?

Nawa zosinthika ambiri a Zochita pa atolankhani:

1. chagada pansi.

2. Kwezani miyendo kotero kuti maondo anu ali pa madigiri 90 kuti thupi lanu ngati thandizo mukhoza kugwiritsa ntchito chopondapo kapena phazi akhoza anasiya pansi ndi chabe mawondo anu.

3. Cross mikono yanu pamaso pa chifuwa kapena kukangamira pa mutu wake, mosavuta iye mopepuka wokhudza mutu kukanikiza ndipo popanda wakulimbira kuthamanga kwambiri khosi kapena mutu.

4. Kuwonetsetsa kuti pali malo kakang'ono pakati pa chibwano chanu ndi chifuwa.

5. Press m'munsi kumbuyo pansi ndipo muyese osati pakamwa.

6. Pa kupotoza kuukoka pachifuwa pa mawondo. Izi zichitike pa kutulutsa lapansi.

7. Bwererani ku malo kuyambira pa kufunika kwa mpweya.

8. Pa avareji, mwa poyambira Ndi bwino kuchita miyeso iwiri kapena itatu kubwereza 10 15.

kuwonjezeka Kuvuta

Kugonjera akhoza kusokoneza kudzera feetball kapena pulogalamu yoyeseza wapadera. mpira akhoza clamped pakati pa mawondo ndi anachita pakubwezeretsa pansi. Kapena mukhoza kukopera atolankhani pa fitball.

zolakwika zina zodziwikiratu

Popular zolakwa akugwira mpweya wanu kwambiri kudya lochita ntchito, chifukwa quality m'munsi, ntchito minofu ya kumbuyo ndi khosi. Potsatira malangizo osavuta komanso musaiwale za zakudya zoyenerera, mungathe kukwaniritsa zotsatira ankafuna. Crunch, kapena kupotoza, komanso kusintha kaimidwe ndi kuyenera kukhala mbali ya phunziro lililonse maphunziro.