Ƙungiya ta durƙusa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Ƙungiya ta durƙusa

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa wanda ke kaiwa ga abs da obliques, yana taimakawa wajen inganta matsayi, daidaito, da kuma sautin tsoka gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, saboda ana iya daidaita juriya don dacewa da iyawar ku. Mutane za su iya zaɓar wannan motsa jiki kamar yadda za a iya yin shi a ko'ina tare da ƙungiyar juriya, yana sa ya zama ƙari ga kowane motsa jiki na yau da kullum, kuma yana da fa'ida musamman ga waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Ƙungiya ta durƙusa

• Durkusa ƙasa tare da bayanka zuwa wurin anka, kuma ka riƙe ƙarshen band ɗin juriya tare da hannaye biyu a tsaye a gefen kai.
• Tsayawa hips ɗin ku a tsaye, kwangilar abs ɗin ku don lanƙwasa kugu da kawo gwiwar gwiwar ku zuwa gwiwoyi.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin abs.
• A hankali komawa zuwa wurin farawa kuma maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Ƙungiya ta durƙusa

• Form Da Ya Kamata: Fara da hannayenku a kafadu, kama bandeji. Yayin da kuke durkushewa, mayar da hankali kan yin amfani da tsokoki na ciki maimakon ja da hannuwanku. Ya kamata hannuwanku su ci gaba da kasancewa a duk lokacin aikin. Kuskure na yau da kullun shine a yi amfani da makamai don cire bandejin ƙasa, wanda ba zai kai hari ga abs yadda ya kamata ba.
• Motsi masu sarrafawa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guji yin murzawa ko yin amfani da hanzari don cire bandejin ƙasa, saboda wannan na iya haifar da rauni kuma ba zai yi aiki yadda ya kamata ba.
• Cikakkun Motsi: Yi ƙoƙarin tsawaita jikin ku sosai lokacin da kuka dawo wurin farawa. Wannan yana ba da damar cikakken motsi na motsi, wanda zai yi aiki

Ƙungiya ta durƙusa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya ta durƙusa?

Ee, masu farawa za su iya yin motsa jiki na Band Kneeling Crunch. Motsa jiki ne mai sauƙi wanda ke kaiwa tsokoki na ciki. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a hankali ƙara juriya yayin da ƙarfi ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan babu tabbas, masu farawa yakamata su nemi jagora daga ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙungiya ta durƙusa?

• Band Twist Kneeling Crunch: Wannan bambance-bambancen yana ƙara jujjuyawa zuwa daidaitaccen durƙushewa, inda kuke karkatar da gangar jikin ku zuwa gefe ɗaya yayin da kuke jan band ɗin ƙasa don haɗa abubuwan da kuke buƙata.
• Band Single-Hannun ya durƙushe crunch: Wannan bambance-bambancen an yi wannan bambance-bambancen ta amfani da hannu ɗaya a lokaci guda don mamaye hannu, wanda ke taimaka wa ware kuma ya ci gaba da ciki na ciki daban.
• Badande yakan durƙusa, wannan bambance-bambancen da ya shafi jan bandasa ƙasa zuwa gefe ɗaya yayin da yake kiyaye jikinka yana fuskantar gaba, wanda ya bunkasa tsokoki.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafa tare da Ƙwararren Ƙafa: Wannan bambancin yana ƙara ƙarar ƙafar ƙafa zuwa ma'auni na durƙusa, inda kake mika ƙafa ɗaya a bayanka yayin da kake jan band din don shiga ƙananan ciki da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya ta durƙusa?

• Rashan Twists: Wannan motsa jiki yana cike da durƙusa bandeji ta hanyar niyya ga maƙasudin, waɗanda ke cikin ainihin tsokoki. Ƙarfafa ɓangarorin na iya taimakawa inganta motsin juyawa da ke cikin ƙungiyar durƙushewa, yana haifar da motsa jiki mafi inganci.
• Bicycle Crunches: Wannan motsa jiki yana cika ƙungiyar durƙushewa kamar yadda kuma yake kaiwa ga abdominis dubura, amma kuma yana kawo ƙananan jiki cikin wasa. Wannan zai iya taimakawa wajen inganta daidaituwa da ƙarfi a cikin ƙananan ciki, wanda zai iya tallafawa motsi da kuma tasiri na bandeji na durƙusa.