Crunch ƙwanƙwasa

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

Sakonni ga Crunch ƙwanƙwasa

Crunch Crunch wani motsa jiki ne da aka yi niyya wanda aka tsara don ƙarfafa tsokoki na cinya na ciki, inganta sassauci, da haɓaka ƙarfin ƙananan jiki gaba ɗaya. Kyakkyawan motsa jiki ne ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙara ƙaramar jikinsu da haɓaka kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aiki a cikin wasanni daban-daban, haɓaka ingantacciyar daidaitawar jiki, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Crunch ƙwanƙwasa

• Lanƙwasa gwiwoyi kuma sanya ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam.
• Ɗaga ƙafafunku kuma ku haye idon ku na dama akan gwiwa na hagu, ƙirƙirar siffar siffar hudu tare da kafafunku.
• Haɗa ainihin ku kuma a hankali ɗaga saman jikin ku zuwa gwiwa, ƙoƙarin taɓa gwiwar gwiwar ku zuwa kishiyar gwiwa. Wannan shine "kumburi".
• Sannu a hankali rage jikin ku zuwa wurin farawa, sannan maimaita motsa jiki a ɗayan gefen ta hanyar canza ƙafafu.

Lajin Don yi Crunch ƙwanƙwasa

• Siffar Daidai: Kuskuren da ya fi kowa yawa a cikin yin ƙwanƙwasawa ba daidai ba ce. Ya kamata ku kwanta a bayanku tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Sanya hannuwanku a bayan kan ku, amma kada ku ja wuyan ku. Yayin da kuke murƙushewa, yi ƙoƙarin kawo gwiwar gwiwar ku zuwa kishiyar gwiwa, yayin da ɗayan ƙafar ta mike. Yana da mahimmanci don haɗa ainihin ku kuma kada ku dogara ga wuyanku ko tsokoki na baya don yin aikin.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Kowane ƙulla ya kamata ya zama motsi na gangan kuma sarrafawa. Wannan ba wai kawai yana tabbatar da cewa kuna yin niyya sosai ga tsokoki da aka nufa ba, amma kuma yana ragewa

Crunch ƙwanƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Crunch ƙwanƙwasa?

Ee, masu farawa zasu iya yin motsa jiki na Groin Crunch, amma yana da mahimmanci a lura cewa daidaitaccen tsari da fasaha suna da mahimmanci don hana rauni. Idan kun kasance mafari, kuna iya farawa da ƙaramin ƙarfi kuma a hankali ƙara yayin da kuke samun ƙarfi. Har ila yau, yana da kyau koyaushe a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Crunch ƙwanƙwasa?

• Crunch Bicycle: A cikin wannan sigar, kuna canza wurin kawo gwiwar gwiwar ku zuwa gwiwa, kuna kwaikwayon motsin motsi.
• Crunch Leg Leg: Don wannan bambancin, kuna kiyaye ƙafafunku a mike cikin iska kuma ku ɗaga jikinku na sama zuwa kafafunku.
• Sau biyu Crunch: Wannan yana haɗuwa da kullun yau da kullun tare da juyawa baya, yana ɗaga duka na sama da na ƙasa daga ƙasa a lokaci guda.
• Crunch-jiki: Anan, kuna kawo gwiwar gwiwar ku zuwa kishiyar gwiwa, kuna aiki da tsokoki na wucin gadi tare da ciki.

Me suna da abin da ya sanya ɗaukehawa ga Crunch ƙwanƙwasa?

• Hip Bridges kuma na iya haɗawa da Crunches yayin da suke kai hari ga glutes da ƙananan baya, suna ba da ƙarin daidaiton motsa jiki ga ƙananan jiki da haɓaka kwanciyar hankali gabaɗaya.
• Aƙarshe, lunges na gefen hakar groin ta hanyar aiki da tsokoki na ƙari daga kusurwa daban-daban, yana taimakawa a cikin yankin cinya da cinya.