Ziwe - ntoni na? Crunches ngenxa yendimbane, indlela yokusebenza

Ziwe - ntoni na? Le yenye exercises kakhulu zithandwa nekucetyiswa ukuba izihlunu esiswini. Ingaba twist ngempumelelo? Makhe uphando.

An umthambo ezibaluleke kakhulu ngenxa yendimbane

Ziwe - ntoni na? Oku kubaluleke ngokukhethekileyo ngenxa yendimbane, obuquka ukujiwuza, oko kukuthi ukuhla umgama phakathi esifubeni kunye isinqe ngokugoba umnqonqo. Kwaye oku ngenene enye ukuzilolonga okuhle kwizihlunu esisu kunye elibhalwe ngokumileyo na. Asezikhundleni indawo ofaneleyo phantse yonke kwinkqubo yoqeqesho.

Into esemqoka - oomatshini

Indlela ukwenza crunches ngenxa yesihlwele? Technique lokusebenza, ukuba ukulandela ngokucacileyo, ophethe lokhuseleko. Kufuneka inamathele ezinye izikhokelo ezilula:

1. Le awo sesindululo kufuneka ibe phezulu. Umnqonqo kufuneka maxa degrees 30.
2. Ukuba msebenzi kwenziwa emgangathweni, emva koko wamvusa kusale nje intloko namagxa, empontshwa ke kufuneka icinezelwe ngokuqinileyo ukuya kumphezulu.
3. Ukuphindaphinda kufuneka kwenziwe kakuhle, ngaphandle iintshukumo ngequbuliso.
4. Kubalulekile ke amaza kunye nenani kophindo, nto leyo idla ngekhompyutha ngamnye.

Ziziphi iingenelo?

Nawuphi na umsebenzi emzimbeni, okukwiqondo omnye okanye omnye, izisa umzimba inzuzo kuphela. Bona ukuphucula imeko mzobo, ukwandisa amandla kunye nokunyamezela. Yiyiphi indima edlalwa msebenzi ebizwa Ukucofa okanye ziwe? Yintoni na? Leliphi iqela lemisebenzi ekunokuthiwa? Crunches zenzelwe ukuba ukwandisa ukuhamba kunye nezimo lomqolo. Uphando lubonisa ukuba linegunya rhoqo negalelo ekunciphiseni intlungu kwelo sebe. Crunchie zibangelwa uqeqesho lokukhulisa amandla. Le mithambo esiswini kuphuhle ubumvoco wenze amalungu mobile ngakumbi.

ityhubhu, wamazisa

Ziwe (iifoto lucaciswa kule nqaku) - Kwakhona yenye ukuzilolonga ezimbalwa ezenza ukuba ufumane Kwinkokheli ZakwaLizwi-pack ezintandathu-ndaba. Kwaye kukho isizathu esivakalayo. oomahluko ezininzi wahlala-abadala ziquka unciphiso ezomeleleyo izihlunu ngqo esiswini. Dynamically rhoqo enze phindo ukudala ntshikilelo enamandla pathways, ngaloo ndlela inkanuko hypertrophy kwezinye macandelo. Ekuhambeni kwexesha, isiqabu efunekayo iqala ukukholisa umnini kanye ngezitena elijikelezileyo yalo.

amacebo aluncedo

Ngexesha ukubulawa esonta:

• Musa ubandakanywe kophindo ezininzi kakhulu. Inani elilelona kukuphinda-60 okanye ngaphezulu iindlela ezintathu. Khumbula ukuba, eyona nto ibalulekileyo - umgangatho, hayi inani.
• Kubalulekile ukukhetha amaza elichanekileyo loqeqesho bona, oko kukuthi qiniseka ukunikeza izihlunu zakho ithuba ukubuyisa ukhululeke, kwiintsuku ezimbini ubuncinane enye okanye.
• Gcina ngesantya sakho phantsi kolawulo. Musa ukwenza kakhulu kancinci okanye kakhulu ngokukhawuleza. Konke kuxhomekeke kuhlobo ukujiwuza, ukhetho engcono kungaba ibe kukudibanisa isantya.

Ziwe - ntoni na nendlela yokwenza oko?

Nazi uhlobo zixhaphakileyo ukuzilolonga kwi kumaphephandaba:

1. Lala umva phantsi.

2. Phakamisa imilenze yakho ukuze namadolo yakho ngama-90 ukuya umzimba wakho njenge inkxaso nako ukusebenzisa i isitulo okanye unyawo kungashiywa emgangathweni, bagobe nje amadolo zakho.

3. Cross iingalo zakho phambi esifubeni okanye isiqingatha selengalenga eligqithiseleyo sanekwe kwentloko yakhe, yakhe zeminwe olova Ngokusingisele intloko, hayi ngokucinezela ngaphandle linegalelo uxinzelelo olumandla entanyeni okanye entloko.

4. Qinisekisa ukuba kukho isithuba esincinane phakathi isilevu sakho kunye nesifuba.

5. Cofa yasezantsi emva phantsi uzame phandle ukuba ukuphazamisa.

6. Ngexesha aluka tsala esifubeni ngamadolo. Oku kufuneka kwenziwe kwi siphefumla.

7. Buyela indawo ukuqala imfuneko yokuba umoya.

8. On avareji, kuba isiqalo kucetyiswa ukuba benze iintlanti ezimbini okanye ezintathu kophindo-10 ukuya kwi-15.

ubuxhakaxhaka

Ukungeniswa kungaba nzima nge feetball okanye mshini okhethekileyo. Ibhola unako ska phakathi emadolweni kwaye baqhube uzibhuqa emgangathweni. Okanye ungalayisha ezantsi cofa kwi fitball.

iimpazamo eziqhelekileyo

iimpazamo Popular bavalele umoya wenu, ukusebenza ngokukhawuleza kakhulu ngokukhawuleza, nto leyo wobunjani ophantsi, ukusetyenziswa izihlunu umva kunye nentamo. Ngokulandela icebiso elula, kwakunye musa ukulibala malunga ukutya okusempilweni, unako ukufikelela kwiziphumo ezinqwenelekayo. Ziwe, okanye ukujiwuza, kananjalo kuphuculwe ukuma kwaye kufuneka ibe yinxalenye kwiseshoni yoqeqesho nganye.