I-Ring Plank Crunches ukuzivocavoca kwesisu okungavamile okudinga izindandatho zokuzivocavoca eziphansi noma amaluphu e-TRX. Lo msebenzi awubonakali kangako ejimini, kepha lokhu akukuphikisi ukusebenza kwawo kahle. Kuyisiphambano phakathi kwepulangwe elijwayelekile futhi idolo linyuka liye esifubeni futhi lihlanganisa ukulayishwa okungaguquki nokunamandla. Ngamanye amagama, ngalo msebenzi sibulala izinyoni ezimbili ngetshe elilodwa, ngakho-ke uma ijimu yakho inemishini enjalo, sincoma ngokuqinile ukuthi uthathe isikhathi esincane ukuyifunda.
Amaqembu amakhulu emisipha asebenzayo yi-rectus abdominis, i-quadriceps, i-glutes, i-triceps, ne-extensors yomgogodla.
Indlela yokuzivocavoca umzimba
Indlela yokusonta ibha emasongweni ibukeka kanjena:
- Ngena endaweni ethambekele ngezinyawo zakho emasongweni noma kuma-TRX loops. Ibanga phakathi kwezingalo nemilenze kufanele lifane nepulangwe elijwayelekile noma ukusekelwa okulele. Sigcina umhlane wethu uqonde, ukubuka kwethu kuqondiswe phambi kwethu, izingalo zethu zitholakala zibanzi kancane kunamahlombe, futhi sigcina izinyawo zethu ngaphakathi kwamasongo kude kakhulu komunye nomunye.
- Ngaphandle kokushintsha ukuma komzimba nokukhipha umoya, siqala ukudonsela imilenze yethu kithi, sizama ukufinyelela esifubeni ngamadolo. Kubalulekile ukuthi ungagobisi umzimba uye phambili, i-amplitude kufanele ingashintshi.
- Sithatha umoya bese sibuyela endaweni yokuqala, ngemuva kwalokho siphinda ukunyakaza.
Izakhiwo ze-crossfit
Sikunikeza inketho yezakhiwo eziningana zokuqeqeshwa kwe-crossfit, equkethe ukwakheka kwawo okusonta ibha emasongweni.
