Cable Tuck Reverse Crunch

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

Sakonni ga Cable Tuck Reverse Crunch

Cable Tuck Reverse Crunch wani motsa jiki ne da aka yi niyya wanda aka tsara don ƙarfafawa da daidaita tsokoki na ciki, musamman yana mai da hankali kan ƙananan abs da obliques. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai waɗanda ke da nufin haɓaka ƙarfin asali, kwanciyar hankali, da tsarin jiki gaba ɗaya. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ba wai kawai yana inganta ma'anar tsoka ba, amma har ma yana taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Cable Tuck Reverse Crunch

• Ɗauki hannayen igiya kuma sanya su ƙarƙashin gwiwoyinku, riƙe su da kyau a wuri.
• Haɗa ainihin ku kuma a hankali karkata baya har sai kun kwanta a kwance a bayanku a ƙasa, kiyaye tashin hankali akan kebul.
• Sa'an nan, ta yin amfani da abs, ja gwiwoyi zuwa ga kirji yayin da lokaci guda dauke hips daga ƙasa, tabbatar da USB ya kasance da kyau.
• A hankali juya motsi don komawa zuwa matsayi na farko, tabbatar da cewa kuna sarrafa saukowa maimakon barin nauyin ya ja ku baya.

Lajin Don yi Cable Tuck Reverse Crunch

• Motsi masu Sarrafa: Guji saurin motsi. Haɗa ainihin ku kuma ɗaga kwatangwalo daga ƙasa, kawo gwiwoyinku zuwa kirjin ku. Sa'an nan kuma, sannu a hankali rage ƙafafunku baya. Motsi mai sauri ko jaki na iya dagula tsokoki kuma ba za su yi amfani da ainihin ku yadda ya kamata ba.
• Kiyaye Bakinka Lebur: Kuskure na gama gari shine tada baya, wanda zai iya haifar da rashin jin daɗi ko rauni. Tsaya ƙananan baya a ƙasa a duk lokacin motsa jiki don tabbatar da aikin abs ɗinku daidai kuma don hana ciwon baya.
• Kada Ka Dogara da Lokacin: Yana da sauƙi don karkatar da ƙafafu ta amfani da hanzari, amma wannan ba zai ba ku cikakkiyar fa'idar motsa jiki ba. Tabbatar yin amfani da tsokoki na ciki don ɗagawa da rage naku

Cable Tuck Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Cable Tuck Reverse Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Cable Tuck Reverse Crunch. Duk da haka, yana da mahimmanci don farawa tare da nauyin nauyi don tabbatar da tsari daidai kuma ya hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Kamar yadda yake tare da kowane motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Cable Tuck Reverse Crunch?

• Rataye Knee Tadawa: Wannan wani bambanci ne inda kuka rataya daga sandar cirewa kuma ku ɗaga gwiwoyinku zuwa ƙirjinku.
• Rikicin baya na baya: A wannan sigar, kuna aiwatar da cruhch na baya akan lamunin yanayin wahala don ƙara ƙarin matakin wahala da ƙarfi.
• Slider Reverse Crunch: Wannan bambancin ya haɗa da yin amfani da zane-zane ko tawul a ƙarƙashin ƙafafunku, zamewa gwiwoyi zuwa kirjin ku yayin kwance a bayanku.
• Kwallon Maganin Reverse Crunch: Wannan bambancin yana buƙatar ka riƙe ƙwallon magani tsakanin gwiwoyi ko idon sawu yayin da kake jujjuyawar baya, ƙara ƙarin juriya.

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

• Aikin motsa jiki na Plank shine wani babban abin da ya dace kamar yadda ba wai kawai yana ƙarfafa dukkanin mahimmanci ba, ciki har da ƙananan abs, amma kuma yana inganta kwanciyar hankali da daidaituwa, wanda zai iya inganta tasirin Cable Tuck Reverse Crunch.
• Bicycle Crunch wani ƙari ne mai fa'ida yayin da yake kaiwa ƙungiyoyin tsoka da yawa ciki har da ƙananan abs, kama da Cable Tuck Reverse Crunch, amma kuma yana aiki da obliques, yana ba da ƙarin motsa jiki na ciki.