Alternate Oblique Crunch

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

Sakonni ga Alternate Oblique Crunch

Alternate Oblique Crunch wani motsa jiki ne mai ƙarfi wanda ke kai hari ga tsokoki na wucin gadi, yana taimakawa wajen ƙarfafawa da toning na ainihin. Yana da kyakkyawan motsa jiki ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa na gaba, waɗanda ke neman haɓaka ƙarfin ciki da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun zai iya taimakawa wajen inganta matsayi, rage ciwon baya, da kuma ba da gudummawa ga ƙarin ma'ana da ƙarfi.

Yanayinta: tsammanin nuni a nuni Alternate Oblique Crunch

• Sanya hannayenku a bayan kai, tare da gwiwar gwiwar ku suna nunawa waje.
• Sanya tsokoki na ciki, kuma daga sama na sama daga ƙasa, yayin da suke ɗaga gwiwa na dama zuwa gwiwar gwiwar hagu, kuna ƙoƙarin taɓa su tare.
• Rage jikinka baya zuwa wurin farawa, sannan maimaita motsi tare da gwiwa na hagu da gwiwar dama.
• Ci gaba da canza ɓangarorin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsokoki na ciki yayin aikin.

Lajin Don yi Alternate Oblique Crunch

• Daidaitaccen Motsi: ɗaga jikinka na sama daga ƙasa kuma ka karkace ta yadda gwiwar gwiwarka da kishiyar gwiwa za su hadu a layin diagonal a jikinka. Kuskuren gama gari a nan shi ne yin gaggawar motsi. Yana da mahimmanci a yi ƙwanƙwasa a hankali kuma tare da sarrafawa don aiwatar da tsokoki masu ma'ana yadda ya kamata.
• Shiga Mahimmancin ku: A duk lokacin motsa jiki, tabbatar da tsokoki na tsakiya suna aiki. Wannan yana nufin ja maɓallin ciki zuwa ga kashin bayanku da kuma ajiye ƙananan bayanku ya kwanta a ƙasa. Kuskure na yau da kullun shine barin baka na baya daga bene, wanda zai haifar da ƙananan ciwon baya.
• Sarrafa

Alternate Oblique Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Alternate Oblique Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Alternate Oblique Crunch. Yana da babban motsa jiki don niyya ga tsokoki na matattu, waɗanda wani ɓangare ne na ainihin ku. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda za ku yi motsa jiki, yana iya zama da amfani kuyi aiki tare da mai horar da kai ko kallon bidiyon koyawa. Har ila yau, ko da yaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Alternate Oblique Crunch?

• Rashanci Twist: Wannan bambancin ya haɗa da zama a ƙasa tare da gwiwoyinku sun lanƙwasa, ja abs ɗin ku zuwa kashin baya, da karkatar da jikin ku daga gefe zuwa gefe.
• Side Plank Oblique Crunch: Wannan bambancin ya haɗa da shiga cikin matsayi na gefe, sa'an nan kuma ɗaga saman kafa da hannun sama, ƙoƙarin taɓa gwiwar gwiwar ku zuwa gwiwa.
• Bicycle Crunches: Wannan bambancin ya haɗa da kwanciya a bayanku, sanya hannayenku a bayan kan ku, sannan ku matsar da gwiwoyinku zuwa ga kirjin ku yayin ɗaga kafadar ku daga ƙasa.
• Doguwar Duriblique Crunch: Wannan bambance-bambancen ya ƙunshi amfani da ƙwallon dadewa don tallafawa ƙananan baya yayin da kuke yin crunch, yana ba da izinin motsi mai yawa.

Me suna da abin da ya sanya ɗaukehawa ga Alternate Oblique Crunch?

• Rashan Twists: Wannan motsa jiki yana cike da Alternate Oblique Crunches kamar yadda kuma yake mayar da hankali ga tsokoki na madaidaici, kuma yana ƙara wani sashi na motsi na juyawa wanda ke ƙara yawan motsi da inganta aikin aiki.
• Planks: Planks suna haɓaka Madadin Oblique Crunches ta hanyar yin aiki gaba ɗaya, gami da ƙaƙƙarfan ƙayatarwa, da haɓaka kwanciyar hankali gabaɗaya wanda ya wajaba don kiyaye tsari mai kyau a lokacin Alternate Oblique Crunches.