Crunches Oblique

Crunches Oblique

Baninzi abantu abaya kwindawo yokuzivocavoca ukubumba imizimba yabo kwaye xa begqibezela ubunzima ngamatye benza izibilini ukomeleza loo ndawo iphela kwaye baphawule iipakethi ezidumileyo ezintandathu. Enye ye-abs abaninzi abacinga ukuba ayinakususwa okanye ukuba kunzima kakhulu ukuyenza i-oblique abs. Zininzi iindlela zokuzilolonga ezisebenza ngokukuko ukuze zikuncede uziphawule ngexesha elifutshane kwaye siza kukufundisa kweli nqaku.

Ukuba ufuna ukufunda zonke iingcebiso eziyimfuneko ukuze ufumane i-oblique abs, yile post yakho. Kufuneka uqhubeke ufunda ukuze ufunde ngakumbi.

Intsilelo yamandla ukumakisha i-abs

Ukuzilolonga kwe-Oblique abs

Xa umntu ezama ukumakisha i-abs, uqala ukwenza iwaka kunye nokuzilolonga ukuze asebenze kakuhle. Ngelishwa, uninzi lwabo alufumani ziphumo bazifunayo. Kuyinyani ukuba Inkqubo elungileyo inceda ukuphuhlisa ii-oblique ngaphambili ngevolumu yoqeqesho ehlengahlengisiweyo kunye nobuninzi obuvumela ukuphumla kunye nokufumana kwakhona emva kweseshoni.

Izibilini zihlala zicingelwa njengeqela elikhethekileyo lemisipha elinakho ukwenza iiseti ezininzi kunye nokuphindaphinda njengoko uzimisele ukunyamezela. Izisu zinendawo yokubuyisa ephezulu kunayo yonke eminye imisipha, apho kwiiyure ezingama-48 zikulungele ukusebenza kwakhona. Awudingi ukwenza iiseti ezingapheliyo ukwakha iipakethi zakho ezintandathu. Isitshixo kuko konke oku kukutya.

Kwaye akunamsebenzi nokuba ungakanani oyena mntu wenza ezona zixhobo zisesiswini ze-oblique ngobuchule obugqithisileyo kwaye uhloniphe onke amaxesha okuphumla kunye nokubuyisa, ayizukunceda nganto ukuba ipesenti yakho yamafutha iphezulu. Eli nqaku lelinye elilawulwa ngokutya kwaye lelona libaluleke kakhulu. Xa sinentsalela yekhalori, oko kukuthi, sitya ngaphezulu kweekhalori kunokuba sitshisa, siba nezihlunu kwindawo esiswini. Nangona kunjalo, ngeli xesha inqanaba lokufumana izihlunu, utyeba nokutyeba. Amafutha "agubungela" i-abs yethu kwaye, nokuba bakhona, ayizukubabonisa.

Ke ngoko, eyona nto ibalulekileyo ukumakisha i-abs yakho ngaphaya kokuzivocavoca kunye nobuchule Kukusilela kwamandla ekufuneka sikwenzile emzimbeni wethu ukususa amafutha amaninzi kwindawo yesisu. Oku kulawulwa kukutya. Kuyimfuneko ukuba ukutya iikhalori ezimbalwa kunoko kuchithwe ukunciphisa umzimba.

Eyona mithambo ilungileyo ye-oblique abs

Nje ukuba sibe nayo Ipesenti yamafutha malunga ne-10-13%Kuxhomekeke kudidi lomzimba esinalo kunye nobume bokugcina amanqatha esiswini, kuya kuphawulwa. Emva koko siza kubeka uluhlu lweemithambo ukuze kuphuculwe izibilini ze-oblique. Imiba ekufuneka ithathelwe ingqalelo xa usenza imithambo ayikuko ukwenza iintshukumo ngequbuliso kwaye uhlala ujonga indawo kunye nendlela apho sinegunya lokulawula umthambo ngalo lonke ixesha.

Ukwenza ukuhlala sinommandla osengozini kakhulu. Imalunga nomqolo ongezantsi. Ugxininiso kufuneka lubekwe ekukhuseleni nasekuphepheni ukwenzakala okunokwenzeka. Ngale nto, sinokuyisebenza xa sinemithambo yomqolo.

Apha sinemithambo efanelekileyo ye-oblique abs:

Ukuphakamisa umlenze wangemva

Lo msebenzi uqukethe ukulala ngecala lakho uncike eludongeni ukukhusela i-lumbar yethu ngangokunokwenzeka nokuphakamisa umlenze omnye phezulu. Siza kwenza ukuphakamisa umlenze njengokulawulwa kangangoko kunokwenzeka ungonakalisi umsipha we-adductor okanye wenze i-lumbar ihlupheke. Kuya kufuneka kukhunjulwe ukuba ukuba sigcina ukuthotywa komlenze siya kubeka uxinzelelo ngakumbi kwimithambo kwaye kuyanceda ekufumaneni ukusebenza okungcono.

Icometric esecaleni

Kwelinye inqaku sichaza yonke into malunga isometric engekho, ukuba ufuna naluphi na uncedo olongezelelweyo. Kule meko into ekufuneka siyenzile kukuzibeka kwindawo esecaleni kwaye siyibambe umzuzu emva koko siyenze kwelinye icala. Ekuqaleni kuya kuthatha okuninzi ukufikelela kumzuzu kwaye umzimba wonke uya kuqala ukuba buhlungu nokushukuma. Nangona kunjalo, ngokuhamba kwexesha kunye nokuzilolonga, umzimba uya uqhela kwaye, ngobuchule obulungileyo, iziphumo ezingcono ziya kufezekiswa.

Xa unamava kolu hlobo lokuzilolonga, inokudityaniswa neyangaphambili ngokwenza ukuphakamisa umlenze okulawulekileyo ukuze ungalahli isikhundla kwaye, ekugqibeleni, uxinzelelo ekufuneka lubangelwe kwindawo ye-oblique yesisu.

Ukuhamba kwe-hip yangasemva

Ukuzivocavoca okwahlukileyo kwe-isometric esecaleni. Iqukethe ukungena kwindawo efanayo neyangaphambili, kodwa ukwenza ukunyakaza kwe-hip elawulwa kakhulu. Imalunga nokuphakamisa kunye nokuhlisa isinqe kude kufike kwinqanaba eliphezulu apho siza kuhlala khona imizuzwana emiselweyo ukwenza i-isometric. Kule meko, kubalulekile ukuba iintshukumo azikho ngequbuliso ukuze zingonakalisi nayiphi na indawo.

Cinezela ipallof

Olu hlobo lokuzilolonga lwenziwa ngee-pulleys kwaye ngendlela ezinzileyo. Ngendlela efanayo naleyo yenziwe nge-isometric, kuya kufuneka ugcine ukuma maxa onke. Imalunga ne Sebenzisa amandla ahlukileyo kwi-oblique pulley. Ixesha elide indawo eyandisiweyo yeengalo igcinwa, kokukhona siya kusebenza indawo yesisu ukuphucula ezi zihlunu.

Icala eliphambili

Imalunga nokwenza crunch njengobomi bonke, kodwa kwicala. Singqengqile imilenze ithe nkqo kwaye ukuqunjelwa kwenziwa ngokufanayo nomphambili wesisu kodwa ngenjongo yokufikelela kwicala. Ukubeka izandla zakho emhlabeni kuhlala kunceda ekwenzeni umthambo ngozinzo olukhulu kunye nokufezekisa ukunyuka ngokulula.

Ukugoba ecaleni

Lo msebenzi Yeyona nto iphambili kwabo basebenza ngamatye. Kwaye ukuba ungasebenzisa i-dumbbell kulula ukunyusa ukuxhathisa kwaye, ke, ukuphucula ukusebenza komthambo. Inye kuphela into ekufuneka siyigcinile engqondweni ayikuko ukutsala intamo ngesandla esiphumle ngaso entloko ukuze singonakalisi umlomo wesibeleko.

Ndiyathemba ukuba ngale mithambo kunye nokutya okuhle unokumakisha i-oblique abs yakho.


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