Mokhoa oa ho etsa li-crunches le boikoetliso bo bong bakeng sa Toned Abs

Litaba

• Melemo le likotsi tsa ho etsa crunches ke life?
• Melemo
• The tlhoka mesola
• Mokhoa oa ho etsa crunch ea mantlha
• Mokhoa oa ho etsa crunch ea baesekele
• Na ho na le tsela e 'ngoe e sireletsehileng ea ho hlasimolla?
• Mesebetsi e meng ea ho leka
• Tlanya menoana e phahameng
• Ntja ea linonyana
• Motho ea hloang lithaba
• Lehlakore la mapolanka
• 3 Maikutlo a Tsamaea ho Matlafatsa Abs
• Ntlha ea bohlokoa

Crunch ke boikoetliso ba mantlha ba mantlha. E koetlisa mesifa ea hau ea mpeng ka kotloloho, e leng karolo ea mokokotlo oa hau.

Motsoako oa hau ha o na feela abs ea hau. E boetse e kenyelletsa mesifa ea hau ea oblique mahlakoreng a kutu ea hau, hammoho le mesifa e mathekeng a hao, mokokotlong le lethekeng. Hammoho, mesifa ena e thusa ho tsitsisa 'mele oa hau.

Le ha crunch e le mohato o tummeng oa mantlha, ha e bolokehe ho bohle. E ka u bakela khatello ea maikutlo mokokotlong le molaleng, 'me e sebetsa feela, eseng mesifa e meng mokokotlong oa hau.

Sehloohong sena, re tla sheba melemo le mathata a ho etsa crunches, le hore na re ka etsa joang boikoetliso ka sebopeho se setle. Re tla boela re hlahlobe boikoetliso bo bong bo ka bolokehang hape ba atleha ho sebetsa mesifa ea hau ea mantlha.

Melemo le likotsi tsa ho etsa crunches ke life?

Le ha crunch e na le melemo e mengata, e boetse e na le likotsi tse ling. Ho bohlokoa ho nahana ka lintlha tsena pele u leka mohato ona.

Melemo

• E khetholla abs. Li-crunches li sebetsa abs feela. Sena sea thusa haeba o leka ho fumana lipakete tse tšeletseng.
• E ka etsoa ntle le lisebelisoa tsa boikoetliso. Joalo ka boikoetliso ba 'mele, crunch e ka etsoa kae kapa kae.
• Ea botsoalle ho qala. Ka kakaretso, li-crunche li loketse ba qalang haholo.

The tlhoka mesola

• Ke liphofu feela tsa abs. Crunch ha e kenye li-oblique kapa mesifa e meng ea mantlha, ka hona e kanna ea se ikoetlise hantle ha o batla ho matlafatsa mokokotlo oa hau kaofela.
• Kotsi ea likotsi tsa mokokotlo le molala. Mokokotlo oa hau oa mokokotlo o fetoha nakong ea li-crunches. Sena se ka u bakela mokokotlo le molala, 'me sa eketsa kotsi ea likotsi libakeng tsena.
• E kanna ea se sireletsehe ho batho ba baholo. Ka lebaka la ho fetoha ha maemo ho hlokahalang ho etsa boikoetliso bona, ho kanna ha se bolokehe ho batho ba baholo, haholoholo ba lemetseng mokokotlong kapa molaleng.

Mokhoa oa ho etsa crunch ea mantlha

Crunch e tloaelehileng e etsoa fatše. Ho etsa hore e phutholohe haholoanyane, o ka e etsa ka boikoetliso kapa moseme oa yoga.

Ho etsa crunch:

1. Robala ka mokokotlo. Jala maoto a hau fatše, bophara ba letheka. Koba mangole ebe u beha matsoho sefubeng sa hao. Konteraka abs ea hau le ho kenya moea.
2. Exhale le ho phahamisa 'mele oa hau o kaholimo, ho boloka hlooho le molala li phutholohile.
3. Inhale 'me u khutlele sebakeng sa ho qala.

Malebela a polokeho:

• Sebelisa mokokotlo oa hau ho phahamisa 'mele oa hau o kaholimo. Haeba motsamao o tsoa hloohong kapa molaleng oa hau, o tla eketsa kotsi ea kotsi.
• Tsamaea butle, ka tsela e laoloang. Tsamaiso e potlakileng e ke ke ea kopanya mesifa e nepahetseng.
• U ka beha matsoho ka morao ho hlooho ea hau, empa sena se ka sotha molala oa hau. Ho molemo ho leka ho beoa ka letsoho kamora hore o tsebe sebopeho se nepahetseng.

Mokhoa oa ho etsa crunch ea baesekele

Crunch ea baesekele ke mofuta oa lipakeng oa crunch ea mantlha. E sebetsa ka bobeli abs le oblique.

Ho etsa crunch ea baesekele:

1. Robala ka mokokotlo. Koba mangole 'me u leme maoto fatše, bophara ba letheka. Beha matsoho ka morao ho hlooho ea hau, u supile litsoe tsa hau kantle.
2. Lokisa abs ea hau. Phahamisa mangole ho likhato tse 90 mme u phahamise 'mele oa hau o kaholimo. Ena ke boemo ba hau ba ho qala.
3. Exhale 'me u potolohe kutu ea hau, u tsamaise setsoe sa hao se letona le lengole le letšehali. Ka nako e ts'oanang otlolla leoto la hau le letona. Khefutsa.
4. Inhale 'me u khutlele sebakeng sa ho qala.
5. Phefumoloha. Tsamaisetsa setsoeng sa hao sa leqele lengoleng la hao le letona 'me u otlolle leoto la hao le letšehali. Khefutsa. Sena se phethela rep 1.

Ho qoba khatello, boloka mokokotlo oa hau o tlase fatše le mahetla hole le litsebe tsa hau. Potoloha ho tloha mokokotlong oa hau ho fapana le molala kapa letheka.

Na ho na le tsela e 'ngoe e sireletsehileng ea ho hlasimolla?

Phapang e latelang ea crunch e sireletsehile ho feta li-crunches tsa setso. E sebetsa ka ho ts'ehetsa mokokotlo o tlase ha o ntse o o boloka o sa jele paate. E boetse e beha khatello e tlase mokokotlong le molaleng oa hau.

Ho etsa mofuta o bolokehileng oa crunch:

1. Robala fatše. Koba mangole ebe u lema maoto fatše. Beha matsoho a hau ka tlasa mokokotlo oa hau o ka tlase ebe u otlolla leoto le le leng.
2. Konteraka abs ea hau le ho kenya moea. U sebelisa mokokotlo oa hau, phahamisa hlooho le molala oa hau lisenthimithara tse 'maloa fatše, u boloka molala oa hao o otlolohile. Khefutsa.
3. Khutlela boemong ba ho qala.

Mesebetsi e meng ea ho leka

Boikoetliso bo latelang ke mekhoa e meng e sireletsehileng ho feta ea crunch. Li bonolo ka morao le molaleng, tse fokotsang kotsi ea khatello kapa kotsi.

Hape, ha e bapisoa le crunches, boikoetliso bona bo sebetsa mesifa e mengata mokokotlong ho fapana le abs.

Tlanya menoana e phahameng

Boikoetliso bona bo qalang bo etsoa maemong a ts'oanang le a crunches. Empa ho fapana le ho tsamaisa mmele oa hau o kaholimo, o tsamaisa leoto le le leng ka nako. Motsamao ona o kenyelletsa mesifa ea hau ea "abs" le "pelvic".

Ho etsa boikoetliso bona:

1. Robala ka mokokotlo. Phahamisa 'me u khumame ka mangole ho likhato tse 90. Lokisa mokokotlo oa hau mme u hule.
2. Exhale 'me u tlanye menoana ea hau e letona fatše, u boloke lengole la hau le letšehali likhatong tse 90. Khutlela boemong ba ho qala.
3. Pheta ka leoto le letšehali.

Ntja ea linonyana

Ntja ea linonyana ke mohato oa lipakeng. E shebile abs ea hau, hammoho le mesifa ea hau, letheka le mokokotlo.

Hape, boikoetliso bo bonolo mokokotlong oa hau hobane bo entsoe matsohong le mangoleng.

Ho etsa boikoetliso bona:

1. Qala ka maoto a mane. Beha matsoho a hao ka bophara ba mahetla le mangole bophara ba letheka. Konteraka konteraka ea hau 'me u heme.
2. Phefumoloha. Otlolla leoto la hau le letona ka morao, u lekane le letheka. Ka nako e le 'ngoe otlolla letsoho la hau le letšehali pele, le lekana le lehetla la hao. Khefutsa.
3. Pheta ka leoto le letšehali le letsoho le letona.

Motho ea hloang lithaba

Motho ea hloang lithaba o kenya mokokotlo oa hau, letheka le mofeng. E boetse e koetlisa matsoho le lirope tsa hau, e etsa hore e tsamaee hantle haholo.

Joalo ka ntja ea linonyana, e beha khatello e nyane mokokotlong oa hau hobane e entsoe ka maoto a mane.

Ho etsa boikoetliso bona:

1. Qala ka maoto a mane, matsoho a bophara ba mahetla le mangole a bophara ba letheka. Lokisa mokokotlo oa hau.
2. Tsamaisetsa serope sa hao sa le letona sefubeng ebe u beha menoana ea hao fatše. Otlolla leoto la hao le letšehali ka morao ho uena, u kobe maoto, ebe u le beha fatše.
3. Fetola maoto kapele ntle le ho tsamaisa matsoho. Pheta.

Lehlakore la mapolanka

Boikoetliso bona bo tsoetseng pele bo sebetsana le li-abs, li-oblique le mahetla ha o ntse o phephetsa botsitso ba hau. Haeba u sa tsoa qala ka mokhoa ona, leka ho tseba lepolanka le lehlakoreng pele.

Ho etsa boikoetliso bona:

1. Robala fatše ka lehlakoreng le letona. Beha setsoe sa hao se letona tlasa lehetla la hao 'me u behe letsoho la hao le letšehali ka mor'a molala oa hau. Lumellanya hlooho, mokokotlo le maoto.
2. Konteraka konokono ea hau. Phahamisa letheka ha o ntse o boloka mmele o otlolohile. Fetola kutu ea hau, u suthise setsoe sa hao sa leqele fatše. Khutlela boemong ba ho qala.
3. Kamora ho qeta palo eo u e batlang ea pheta-pheto, chencha mahlakore ebe u pheta.

Ho etsa hore ho be bonolo, o ka beha letheka fatše.

3 Maikutlo a Tsamaea ho Matlafatsa Abs

Ntlha ea bohlokoa

Hangata crunch e bonoa e le maemo a khauta bakeng sa boikoetliso ba ab. Leha ho le joalo, e shebile feela mesifa ea mpa, ka hona ha se boikoetliso ba mantlha bo sebetsang.

Li-crunches le tsona li ka ba thata mokokotlong le molaleng, ka hona li kanna tsa se bolokehe bakeng sa motho e mong le e mong. Sebakeng seo, o ka leka mefuta e meng ea boikoetliso joalo ka ntja ea linonyana kapa ea hloa thaba. Ts'ebetso ena ha e sebetse feela le mesifa e mengata ea mantlha, empa e beha khatello e tlase mokokotlong oa hau.

Haeba u ka rata ho etsa li-crunches, ikopanye le mokoetlisi oa hau. Ba ka fana ka likeletso, liphetoho le mekhoa e meng ho u boloka u sireletsehile ha ba ntse ba u thusa hore u ikoetlise ka ho fetisisa.