45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa

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

Sakonni ga 45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa

45 Degree Bicycle Twisting Crunch motsa jiki ne mai kuzari wanda da farko ke kaiwa tsokoki na ciki, yana haɓaka ƙarfi da kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakin motsa jiki waɗanda ke neman haɓaka ma'anar tsakiyar su da haɓaka haɗin gwiwar jiki gaba ɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa cikin asarar mai, haɓaka aikin wasan ku, da ba da gudummawa ga mafi kyawun matsayi da daidaito.

Yanayinta: tsammanin nuni a nuni 45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa

• Ɗaga ƙafafunku zuwa kusurwa 45-digiri, kiyaye gwiwoyinku, kuma sanya hannayenku a bayan kai, gwiwar hannu zuwa tarnaƙi.
• Fara motsa jiki ta hanyar karkatar da gangar jikinka zuwa dama, kawo gwiwar gwiwar hagu zuwa gwiwa na dama yayin da kake shimfida ƙafar hagu a tsaye.
• Koma zuwa matsayi na farko kuma maimaita motsi a gefe guda, karkatar da jikin ku zuwa hagu da kawo gwiwar hannun dama zuwa gwiwa na hagu, yayin da kuke mika ƙafar dama.
• Ci gaba da maɓalli daban-daban don adadin da ake so, tabbatar da shigar da ainihin ku kuma ku ci gaba da matsi na baya a cikin ƙasa a duk lokacin motsa jiki.

Lajin Don yi 45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa

• Motsi Mai Sarrafa: Kuskure ɗaya na gama gari shine gaggauwa ta cikin ƙungiyoyin. Sannun motsi, sarrafawa shine maɓalli don yin wannan aikin yadda ya kamata. Yayin da kake murƙushewa, karkatar da jikinka na sama zuwa gefe guda, kawo gwiwar gwiwarka zuwa kishiyar gwiwa. Sa'an nan, canza kuma yi haka a daya gefen.
• Shiga Mahimmancin ku: Tabbatar cewa kuna amfani da tsokoki na asali don yin jujjuyawa da ɗagawa, ba wuyanku ko kafadu ba. Kuskure na yau da kullun shine ja a wuyansa, wanda zai haifar da rauni ko rauni. Hannunku suna nan don tallafi, ba don yin aikin ba.
• Fasahar Numfashi: Kada ku riƙe numfashi yayin motsa jiki. Fitar da numfashi yayin da kuke murzawa da shakar yayin da kuke dawowa

45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya 45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa?

Haka ne, masu farawa zasu iya yin motsa jiki na motsa jiki na digiri 45, amma yana da mahimmanci a lura cewa yana da ci gaba da motsa jiki. Yana buƙatar adadi mai kyau na ƙarfin mahimmanci da ma'auni. Sabili da haka, masu farawa ya kamata su fara sannu a hankali kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Yana iya zama taimako don farawa da motsa jiki mafi sauƙi, kamar kullun kullun ko kullun keke, kuma a hankali aiki har zuwa 45-digiri karkatar da keke yayin da ƙarfinsu da jimiri ya inganta. Kamar yadda yake tare da kowane motsa jiki, idan yana haifar da ciwo ko rashin jin daɗi, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga 45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa?

• Juya Bicycle Crunch: Maimakon matsar da gwiwar gwiwar ku zuwa gwiwoyi, kuna matsar da gwiwoyinku zuwa gwiwar gwiwar ku yayin da kuke kwance a bayanku, kuna ba da kalubale daban-daban ga tsokoki na ciki.
• Zauren Keke Crunch: Ana yin sa yayin da kuke zaune akan benci ko kujera, wannan bambancin yana mai da hankali kan ƙananan abs, yayin da kuke ɗaga gwiwoyinku zuwa ƙirjin ku yayin riƙe madaidaiciyar baya.
• Stability Ball Crunch Bicycle Crunch: Wannan sigar tana amfani da ƙwallon kwanciyar hankali don ƙara wani ɓangaren ma'auni a cikin motsa jiki, ƙara haɗar tsokoki na asali.
• Maganin Kwallon Bicycle Crunch: Wannan bambancin ya haɗa da ƙwallon magani, wanda kuke riƙe tsakanin hannayenku yayin yin ƙumburi, ƙara juriya da ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga 45 digiri Karkatar da Ƙwaƙwalwar Ƙwaƙwalwa?

• Rashan Twists: Waɗannan su ne wani babban motsa jiki na haɗin gwiwa kamar yadda kuma suke kaiwa ga tsokoki, kama da jujjuyawar motsi a cikin 45-digiri Bicycle Twsting Crunch, haɓaka ƙarfin ciki gaba ɗaya da sassauci.
• Ƙafar Ƙafa: Ƙafar ƙafa zai iya taimakawa wajen ƙara ƙarfafa tsokoki na ƙananan ciki, waɗanda ake amfani da su a lokacin motsi na ƙafar ƙafa na 45-digiri Bicycle Twisting Crunch, don haka inganta tasirin motsa jiki.