Ƙwaƙwalwar Ƙwaƙwalwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Iliopsoas, Quadriceps

Sakonni ga Ƙwaƙwalwar Ƙwaƙwalwa

Bicycle Twisting Crunch babban motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da abs, obliques, hips, da thighs, yana ba da cikakkiyar motsa jiki don tsakiyar sashin ku. Kyakkyawan motsa jiki ne ga daidaikun mutane a kowane matakan motsa jiki waɗanda ke son ƙarfafa ainihin su, haɓaka daidaiton su, da haɓaka haɗin gwiwar jikinsu gaba ɗaya. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning tsokoki na ciki ba, amma kuma yana taimakawa wajen inganta matsayi da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Ƙwaƙwalwa

• Ɗaga ƙafafu biyun ku lanƙwasa su a gwiwoyi, sannan ku kawo gwiwa ɗaya zuwa ga ƙirjin ku yayin da kuke kiyaye ɗayan ƙafar ta mike, tana shawagi 'yan inci sama da ƙasa.
• Yayin da kake kawo gwiwa zuwa kirjin ka, karkatar da jikinka ta yadda kishiyar gwiwar hannu ta zo wajen dagowar gwiwa, tana yin murzawa.
• Rage gwiwar gwiwa da gwiwar hannu yayin ɗagawa da murɗa kishiyar saitin, yin kwaikwayon motsin motsi.
• Maimaita wannan canjin motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku a duk tsawon aikin don haɓaka tasirinsa.

Lajin Don yi Ƙwaƙwalwar Ƙwaƙwalwa

• Ka Guji Matse Wuyanka: Kuskure na yau da kullun shine jan wuya, wanda zai iya haifar da damuwa. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don ɗaga jikinka na sama. Hannun ku ya kamata su taɓa gefen kan ku a hankali.
• Matsalolin Sarrafa: Ka guji jarabar yin gaggawar motsa jiki. Sannu a hankali, motsi masu sarrafawa sun fi tasiri a niyya ga abs kuma suna taimakawa hana rauni.
• Numfashi Da Kyau: Ka tuna yin numfashi a duk lokacin motsa jiki. Fitar da numfashi yayin da kuke murzawa, kuma inh

Ƙwaƙwalwar Ƙwaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar Ƙwaƙwalwa?

Ee, masu farawa za su iya yin motsa jiki na karkatar da Keke. Koyaya, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma sannu a hankali yayin da ƙarfinku da jimirinku suka inganta. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, la'akari da neman shawarar ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙwaƙwalwar Ƙwaƙwalwa?

• Tsaye Bicycle Crunch: Ana yin wannan bambancin a tsaye, inda za ku kawo gwiwar gwiwar ku zuwa kishiyar gwiwa, kuna shigar da ainihin ku.
• Bicycle Crunch with Resistance Band: A cikin wannan bambance-bambancen, ana ƙara ƙungiyar juriya zuwa ƙafafunku don ƙara matakin wahala da ƙara haɓaka ƙananan jikin ku.
• Crunch Bicycle Crunch: Ana yin wannan a kan benci na motsa jiki inda za ku kwanta kuma kuyi kullun keke na gargajiya, amma tare da ɗaukaka jikin ku.
• Bicycle Crunch Bicycle: Wannan bambance-bambancen ya ƙunshi daidaitaccen crunch na keke, amma a mafi girman kowane reps, kuna yin ƙarin crunch, shigar da abs har ma da ƙari.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Ƙwaƙwalwa?

• Planks: Planks ba wai kawai yana ƙarfafa tushen ba amma yana horar da tsokoki don daidaita kashin baya, wanda zai iya inganta tasirin Bicycle Twisting Crunch ta hanyar samar da tushe mai karfi da inganta daidaito da kwanciyar hankali.
• Kafa ta tashi: Kafa ta fitar da keke da keke da ke tattare da cirewa ta hanyar shirya motsa jiki na ciki da kuma lalata kayan aikin ciki da kuma lalata aikin ciki da kuma sanya keken keke.