Bench Reverse Crunch Circle

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Obliques, Quadriceps, Sartorius

Sakonni ga Bench Reverse Crunch Circle

The Bench Reverse Crunch Circle wani motsa jiki ne mai kuzari wanda ke yin niyya ga ainihin, musamman ƙananan abs da obliques, yayin da kuma inganta daidaituwa da daidaitawa. Yana da manufa ga masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke da nufin ƙarfafa ainihin su da haɓaka kwanciyar hankalinsu gaba ɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haifar da ingantaccen matsayi, mafi kyawun aiki a cikin wasanni da ayyukan yau da kullun, da ƙarin ƙayyadaddun yanki na ciki.

Yanayinta: tsammanin nuni a nuni Bench Reverse Crunch Circle

• A hankali ɗaga ƙafafunku daga benci, durƙusa gwiwoyi kuma kawo su zuwa ga ƙirjin ku.
• Da zarar gwiwoyinku suna kusa da ƙirjin ku, yi motsi na madauwari tare da ƙafafunku, motsa su zuwa dama, ƙasa, zuwa hagu, sa'an nan kuma komawa zuwa ga ƙirjin ku.
• Bayan kammala motsin madauwari, shimfiɗa ƙafafunku baya zuwa wurin farawa.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku yayin aikin.

Lajin Don yi Bench Reverse Crunch Circle

• Motsi Mai Sarrafa: Yayin da kuke fitar da numfashi, karkatar da gwiwoyinku zuwa kirjin ku, tare da mirgina ku zuwa hipline. Ci gaba da wannan motsi ta hanyar motsa ƙafafu a cikin madauwari motsi. Makullin shine yin wannan motsi a cikin tsari mai sarrafawa. Guji yin motsi da sauri wanda zai iya haifar da ciwon tsoka ko rauni.
• Shiga Mahimmancin ku: A duk lokacin motsa jiki, yana da mahimmanci don kiyaye tsokoki na ciki. Wannan ba kawai yana taimakawa wajen daidaita jikinka ba amma yana tabbatar da cewa ana aiki da tsokoki masu dacewa. Kuskure na gama gari shine rashin shigar da ainihin kuma amfani da kuzari ko wasu sassan jiki don yin aikin.
• Fasahar Numfashi: Daidaitaccen numfashi yana da mahimmanci ga kowane motsa jiki. Numfashi yayin da kuke komawa wurin farawa kuma

Bench Reverse Crunch Circle Tambayoyin Masu Nuna

Shi beginners za su iya Bench Reverse Crunch Circle?

Ee, masu farawa za su iya yin aikin motsa jiki na Reverse Crunch Circle. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara farawa da ƙarfin haske kuma a hankali ƙara haɓaka yayin da ƙarfin ku da jimirinku suka inganta. Hakanan yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas game da yadda ake yin wannan darasi, la'akari da samun jagora daga mai horar da kai ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Bench Reverse Crunch Circle?

• The Floor Reverse Crunch Circle wani bambanci ne inda ake yin motsa jiki a kwance a ƙasa, yana sa ya fi sauƙi ga waɗanda ba su da damar shiga benci.
• Bangaren belline na raguwa na gaba da gurnani ya ƙunshi aiwatar da aikin a kan benci, yana ƙara yawan motsa jiki kamar yadda yake buƙatar ƙarin ƙoƙari da torso.
• The Incline Bench Reverse Crunch Circle ana yin shi akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa ƙungiyoyin tsoka daban-daban.
• Da'irar Hanging Reverse Crunch Circle shine mafi ci gaba sauye-sauye inda kuka rataya daga sandar cirewa kuma kuyi da'irar juyawa, ƙara ƙarin ƙalubale ga ƙarfin jikinku na sama da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Bench Reverse Crunch Circle?

• Ƙafar Ƙafa wani motsa jiki ne wanda ya dace da Bench Reverse Crunch Circle. Suna yin niyya ga ƙananan abs da hip flexors, waɗanda kuma ana yin aiki a lokacin Bench Reverse Crunch Circle, don haka haɓaka ƙarfin ciki gaba ɗaya da juriya.
• Bicycle Crunches kuma na iya haɓaka da'ira Reverse Crunch Circle. Ba wai kawai suna kai hari ga duk yankin ciki ba amma har ma suna shiga cikin obliques, wanda ke taimakawa wajen haɓaka ƙarfi da kwanciyar hankali, kuma suna iya taimakawa wajen aiwatar da motsin madauwari a cikin Bench Reverse Crunch Circle.