Cable Side Bend Crunch

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

Sakonni ga Cable Side Bend Crunch

Cable Side Bend Crunch wani motsa jiki ne mai ƙarfi kuma mai inganci wanda ke yin hari ga ƙwanƙwasa, tsokoki na tsakiya, kuma yana taimakawa wajen haɓaka kwanciyar hankali da matsayi gaba ɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi bisa ga matakan ƙarfin mutum. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka ƙarfin asali, sassaƙa layin kugu, da haɓaka motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Cable Side Bend Crunch

• Ɗauki D-hannun da hannun dama, ajiye ƙafafunka da faɗin kafada da hannun hagu a kan kugu.
• Ba tare da motsa jikin ku na ƙasa ba, lanƙwasa kugu zuwa gefen dama kamar yadda za ku iya, ja da kebul ɗin har sai kun ji shimfiɗa a kan maƙallan hagu na hagu.
• Riƙe matsayin na daƙiƙa guda, sannan juya motsi ta lankwasawa zuwa hagu gwargwadon iyawa.
• Maimaita aikin don adadin maimaitawar da ake so, sannan ku canza gefe kuma kuyi matakai iri ɗaya tare da hannun hagu akan D-handle kuma lanƙwasa zuwa gefen hagu.

Lajin Don yi Cable Side Bend Crunch

• Motsin Sarrafa: Ya kamata a yi crunch gefen kebul tare da jinkirin motsi da sarrafawa. Ka guji yin gaggawar motsa jiki ko yin amfani da hanzari don ja kebul ɗin. Wannan zai iya haifar da rauni kuma ba zai yi tasiri sosai ga tsokoki da aka nufa ba.
• Nauyin Dama: Wani kuskure na yau da kullun shine amfani da nauyi mai yawa. Wannan na iya sa ka rasa tsari da sarrafawa, haifar da yuwuwar rauni. Fara da nauyi za ku iya sarrafa cikin kwanciyar hankali kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Shiga Mahimmancin ku: Tabbatar cewa kuna shigar da tsokoki na asali a duk lokacin motsa jiki. Wannan zai taimaka wajen daidaita jikin ku kuma ya kara tasirin aikin motsa jiki. Ka guji barin ciki ya huta ko baka bayanka.
• Numfashi:

Cable Side Bend Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Cable Side Bend Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Cable Side Bend Crunch. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsin. Hakanan yana da mahimmanci don sauraron jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Cable Side Bend Crunch?

• Tsaye Oblique Crunch: Wannan bambancin yana buƙatar ka tsaya tsaye, sanya hannu ɗaya a bayan kai, sa'an nan kuma murƙushe gefenka zuwa gwiwa da aka ɗaga.
• Lanƙwasawa ta gefen Plate: Wannan bambancin ya ƙunshi riƙe farantin nauyi tare da hannaye biyu da lankwasawa jikinka zuwa gefe yayin da kake riƙe baya madaidaiciya.
• Juriya Side Side: A cikin wannan bambancin, kuna ƙulla bandejin juriya a ƙarƙashin ƙafarku kuma ku riƙe ɗayan ƙarshen da hannu ɗaya yayin da kuke lanƙwasa jigon ku zuwa gefe.
• Kettlebell Windmill: Wannan bambancin ya ƙunshi riƙe da kettlebell a hannu ɗaya, ɗaga shi sama da kai, da kuma lanƙwasa jigon ku zuwa gefe.

Me suna da abin da ya sanya ɗaukehawa ga Cable Side Bend Crunch?

• Planks kuma sun dace da Cable Side Bend Crunches saboda suna aiki a kan gaba ɗaya, ba kawai bangarorin ba, haɓaka ma'auni gaba ɗaya da matsayi wanda ke da mahimmanci don aiwatar da lanƙwasa gefen yadda ya kamata.
• Bicycle Crunches wani kyakkyawan motsa jiki ne na motsa jiki yayin da suke kai hari ga ƙungiyoyin tsoka da yawa a cikin ainihin, gami da obliques, kama da Cable Side Bend Crunches, amma kuma sun haɗa da motsi mai ƙarfi wanda zai iya haɓaka juriya na zuciya.