Cable Reverse Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Cable Reverse Crunch

Cable Reverse Crunch wani motsa jiki ne da aka yi niyya wanda ke ƙarfafawa sosai da kuma sautin tsokoki na ciki, musamman ƙananan abs. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka ƙarfin asali da haɓaka kwanciyar hankali gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullum, za ku iya inganta wasanku na motsa jiki, hana ciwon baya, da kuma cimma wani yanki mai mahimmanci na ciki.

Yanayinta: tsammanin nuni a nuni Cable Reverse Crunch

• Ka kwanta a bayanka a gaban injin, gwiwoyi sun durƙusa da ƙafafu a ƙasa, kuma ka ɗauki igiyar igiya, sanya shi a kan cinyoyinka.
• Yayin da kake ajiye bayanka a ƙasa, ja gwiwoyi zuwa kirjinka ta hanyar yin kwangilar abs, tabbatar da igiya tana motsawa yayin da gwiwoyi suka tashi sama.
• Riƙe matsayi na ɗan lokaci, jin ƙanƙara a cikin abs, sa'an nan kuma sannu a hankali rage kafafunku zuwa matsayi na farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kula da tashin hankali a kan abs a duk lokacin motsa jiki.

Lajin Don yi Cable Reverse Crunch

• Guji Amfani da Lokaci: Kuskure na yau da kullun da mutane ke yi shine yin amfani da hanzari don jan ƙafafu zuwa ƙirjinsu. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Tabbatar cewa kuna amfani da tsokoki na ciki don yin motsi, ba motsin motsin ƙafafunku ba.
• Motsi Mai Sarrafa: Tabbatar da yin aikin a hankali, sarrafawa. Guguwa ta hanyar motsi na iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Tabbatar mika kafafunku cikakke a kasan motsi kuma

Cable Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Cable Reverse Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Cable Reverse Crunch. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da an yi shi daidai. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa sama da iyakokin ku.

Me ya sa ya wuce ga Cable Reverse Crunch?

• Rage Crunch Reverse: A cikin wannan sigar, kuna yin jujjuyawar baya akan benci mai raguwa wanda ke ƙara juriya kuma yana kai hari ga ƙananan abs da ƙarfi.
• Hanging Reverse Crunch: Wannan bambancin yana buƙatar sandar cirewa. Kuna rataye daga mashaya kuma ku ɗaga gwiwoyinku zuwa ƙirjin ku, kuna ƙara ƙarin ƙalubale zuwa jikinku na sama da ainihin ku.
• Crunch Reverse Crunch: Don wannan bambancin, kuna riƙe nauyi tsakanin ƙafafunku yayin aiwatar da juriya, ƙara ƙarin juriya da yin motsi mafi ƙalubale.
• Sliding Disc Reverse Crunch: Wannan bambancin ya ƙunshi amfani da fayafai masu zamewa ko tawul a ƙarƙashin ƙafafunku. Kuna zame ƙafafunku zuwa jikinku yayin da kuke ajiye saman jikinku a tsaye, yana ƙara sabon matakin wahala zuwa ƙwanƙwasa baya.

Me suna da abin da ya sanya ɗaukehawa ga Cable Reverse Crunch?

• Planks: Yayin da Cable Reverse Crunches ke mayar da hankali kan madaidaicin abdominis, allunan motsa jiki ne mai cikakken jiki wanda ke ƙarfafa dukkanin jigon ciki, ciki har da abdominis masu tsaka-tsaki da obliques, wanda zai iya taimakawa wajen inganta kwanciyar hankali da daidaito.
• Rashan Twists: Wannan darasi yana cike da Cable Reverse Crunch ta hanyar niyya ga ma'auni. Yana taimakawa wajen inganta ƙarfin jujjuyawa da kwanciyar hankali, wanda zai iya haɓaka aiki a cikin Cable Reverse Crunch ta hanyar samar da tushen tushe mai ƙarfi.