Band a tsaye crunch

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

Sakonni ga Band a tsaye crunch

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa ) wani nau'i ne na motsa jiki wanda ke kaiwa ga tsokoki na ciki, haɓaka ƙarfin zuciya da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa masu ci gaba, saboda juriya mai daidaitacce da ƙarancin tasiri. Mutane za su iya zaɓar wannan motsa jiki kamar yadda za a iya yin shi a ko'ina tare da ƙungiyar juriya, yana mai da shi cikakke ga waɗanda ke da jadawalin aiki ko iyakanceccen damar yin amfani da kayan motsa jiki.

Yanayinta: tsammanin nuni a nuni Band a tsaye crunch

• Riƙe sauran ƙarshen band ɗin da hannuwanku kuma ku shimfiɗa hannuwanku sama, ku ajiye ɗan lanƙwasa a cikin gwiwar hannu.
• Shiga tsokoki na ciki kuma ka lanƙwasa gaba a kugu, ja da juriya a gabanka yayin da kake yin motsi.
• Komawa a hankali zuwa matsayi na farawa, ƙyale ƙungiyar juriya ta janye hannayenku a hankali.
• Maimaita wannan aikin don adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa da tsari mai kyau a duk lokacin motsi.

Lajin Don yi Band a tsaye crunch

• Kiyaye Form Da Ya Kamata: Kuskuren da ya fi kowa a yin tsayuwar daka ba shi da kyau. Tsaya bayanka madaidaiciya kuma jigon ku yana tsunduma cikin motsi. Ka guji jingina da nisa gaba ko baya, saboda hakan na iya dagula maka baya.
• Motsi Mai Sarrafa: Tabbatar cewa motsin ku yana jinkiri da sarrafawa. Kuskuren gama gari shine a yi amfani da ƙarfi maimakon ƙarfin tsoka don aiwatar da ƙumburi. Wannan zai iya haifar da sakamako mara tasiri da kuma yiwuwar rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don cire band din ƙasa.
• Numfashi Da Kyau: Numfashi yana da mahimmanci a kowane motsa jiki, kuma ƙwanƙwasa tsaye ba banda. Fitar da numfashi yayin da kuke durkushewa kuma ku shaka yayin da kuke komawa wurin farawa. Numfashin da ba daidai ba

Band a tsaye crunch Tambayoyin Masu Nuna

Shi beginners za su iya Band a tsaye crunch?

Ee, mafari na iya kwata-kwata yin bandeji a tsaye crunch motsa jiki. Wannan darasi yana da sauƙi kuma baya buƙatar ƙarfi ko gogewa mai yawa. Duk da haka, yana da mahimmanci don kula da tsari mai kyau don tabbatar da tasiri da kuma hana rauni. Anan ga matakan yin wannan darasi: 1. Tsaya tsaye kuma sanya bandejin juriya a ƙarƙashin ƙafafunku. 2. Rike ɗayan ƙarshen band ɗin juriya da hannaye biyu kuma ka shimfiɗa hannayenka sama da kai. 3. Tsaya ƙafafu da faɗin kafada. 4. Lankwasawa na sama a gaba yayin da kake ja da igiyar juriya zuwa gwiwoyi, rike hannunka madaidaiciya. 5. A hankali komawa zuwa wurin farawa. 6. Maimaita aikin don adadin da kuke so na maimaitawa. Ka tuna ka shiga zuciyarka a duk lokacin motsa jiki kuma ka guje wa lankwasa ƙananan baya. Idan kun ji wani rashin jin daɗi ko ciwo, dakatar da motsa jiki kuma ku tuntuɓi mai horarwa ko likitan motsa jiki.

Me ya sa ya wuce ga Band a tsaye crunch?

• Band Overhead Crunch: A cikin wannan sigar, ana riƙe band ɗin a sama, yana ƙara juriya da ƙarfin motsa jiki.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙungiya: Ana yin wannan bambancin yayin durƙusa, wanda ke taimakawa wajen ware tsokoki na ciki yadda ya kamata.
• Band Twist Crunch: Wannan ya haɗa da motsi na juyawa, aiki duka biyu da abs da obliques lokaci guda.
• Band Reverse Crunch: Maimakon ɗaga jikin na sama, kuna ɗaga gwiwoyinku zuwa ga ƙirjin ku, kuna niyya ga tsokoki na ciki na ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Band a tsaye crunch?

• Rashan Twist: Wannan wani babban motsa jiki ne wanda ke cike da tsayuwar tsayuwa na Band ta hanyar niyya ga tsokoki na madaidaici, yana taimakawa wajen haɓaka daidaitaccen ƙarfi, ingantaccen tushe.
• Bicycle Crunches: Waɗannan su ne babban haɗin gwiwa ga Band a tsaye crunch saboda ba wai kawai sun yi niyya ga abs ba har ma sun haɗa da ƙananan jiki, don haka suna ba da cikakkiyar motsa jiki.