Banda ya durƙusa karkatarwa

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

Sakonni ga Banda ya durƙusa karkatarwa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda tọn na Ƙaƙwal na Ƙadda ) na Ƙarfafawa na Ƙarfafawa da Ƙarfafawa. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su so yin wannan motsa jiki don inganta ƙarfin su gaba ɗaya, haɓaka aikinsu na motsa jiki, da haɓaka mafi kyawun matsayi da daidaito.

Yanayinta: tsammanin nuni a nuni Banda ya durƙusa karkatarwa

• Riƙe hannayen bandejin juriya da hannaye biyu, ya kamata a shimfiɗa hannuwanku gabaɗaya sama da kai.
• Sannu a hankali murƙushe jikinka a diagonal zuwa gefe ɗaya, ja da bandeji zuwa gwiwa yayin da kake riƙe hannunka madaidaiciya.
• Riƙe matsayin na ɗan lokaci, jin ƙanƙara a cikin tsokoki.
• Komawa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza zuwa wancan gefe.

Lajin Don yi Banda ya durƙusa karkatarwa

• Guji Guguwa: Kuskure na gama gari shine yin gaggawar motsi. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Tabbatar cewa kuna motsawa cikin tsari mai sarrafawa, mai da hankali kan ƙwayar tsoka da saki.
• Shiga Mahimmancin ku: Tabbatar da shigar da jigon ku a duk lokacin motsa jiki. Wannan ba kawai yana taimakawa tare da ma'auni ba amma har ma yana tabbatar da cewa mayar da hankali na motsa jiki ya kasance a kan tsokoki na ciki da kuma tsokoki.
• Kar a ja Maɗaɗɗiyar: Ka guje wa jarabar jawo band ɗin ta amfani da ƙarfin hannunka. Ya kamata iko ya fito daga ainihin ku

Banda ya durƙusa karkatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Banda ya durƙusa karkatarwa?

Ee, masu farawa za su iya yin motsa jiki na murƙushe murƙushewa. Duk da haka, yana da mahimmanci a fara tare da ƙaramin juriya don guje wa takura tsokoki da tabbatar da tsari mai kyau. Kamar yadda yake tare da kowane motsa jiki, masu farawa ya kamata su ɗauki hankali, mayar da hankali kan nau'in su, kuma a hankali ƙara ƙarfin yayin da suke samun kwanciyar hankali da ƙarfi. Hakanan ana ba da shawarar neman shawara daga ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabbin motsa jiki don tabbatar da an yi su daidai kuma cikin aminci.

Me ya sa ya wuce ga Banda ya durƙusa karkatarwa?

• Band Seated Twisting Crunch: A cikin wannan bambance-bambancen, kuna yin murɗawa yayin da kuke zaune akan ƙwallon kwanciyar hankali ko benci, wanda zai iya taimakawa haɓaka daidaito da kwanciyar hankali.
• Badande ya durƙusa, Kashegari: A maimakon murguda, ka fashe da murƙushe, wanda ke nuna tsokoki na share-ido ya fi musamman.
• Band Cloving baya crunch: wannan bambance-bambancen da ya shafi jan ƙungiyar zuwa jikin ku yayin da yake kiyaye yardar yaranku har yanzu, wanda ke aiki da ƙananan Abs sosai.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafa tare da Ƙafar Ƙafar: Ƙara ƙafar ƙafa zuwa ƙuƙwalwar ƙuƙwalwa yana ƙara wahala kuma yana shiga ƙananan jiki da kuma ainihin.

Me suna da abin da ya sanya ɗaukehawa ga Banda ya durƙusa karkatarwa?

• Bicycle Crunch wani motsa jiki ne mai alaƙa wanda ke kai hari ga ƙungiyoyin tsoka iri ɗaya kamar Band Kneeling Twisting Crunch, amma kuma yana ɗaukar jikin ku na ƙasa, yana ba ku cikakken aikin motsa jiki.
• Aikin motsa jiki na Plank yana da matukar dacewa saboda yayin da yake aiki da tsokoki kamar Band Kneeling Twisting Crunch, yana mai da hankali sosai akan ƙarfin isometric da kwanciyar hankali, yana ba da ma'auni mai kyau ga motsin motsa jiki na sauran motsa jiki.