Crunch

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

Sakonni ga Crunch

Crunch wani motsa jiki ne na yau da kullun wanda ke kaiwa tsokoki na ciki, yana taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka ƙarfin jiki gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ƙarfin daidaitacce. Mutane za su so yin wannan motsa jiki don gina tushen tushe mai ƙarfi, haɓaka kamannin jikinsu, da tallafawa sauran ayyukan jiki waɗanda ke buƙatar tsaka-tsaki mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Crunch

• Sanya hannuwanku a bayan kai ko a kan kirjin ku, kuma tabbatar da cewa ƙananan baya ya kasance cikin hulɗa da ƙasa.
• Yi numfashi sannan yayin da kuke fitar da numfashi, shigar da tsokoki na ciki ta hanyar ja maɓallin ciki zuwa ga kashin bayan ku kuma ɗaga jikin ku na sama, gami da kafadu da baya, daga ƙasa zuwa gwiwoyi.
• Rike a saman motsi na ɗan lokaci, sannan sannu a hankali ƙasa da baya yayin shakarwa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye tsokoki na ciki da sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi Crunch

• ** Shiga Jigon ku:** Makullin samun ƙumburi mai tasiri shine haɗa tsokoki na ciki. Yayin da kake ɗaga jikinka na sama daga ƙasa, mayar da hankali kan yin amfani da abs maimakon wuyanka ko jiki na sama don janye kanka. Wannan zai taimaka muku samun mafi kyawun motsa jiki kuma ku guje wa nau'in da ba dole ba.
• **Motsin da Aka Sarrafa:** Ka guji yin gaggawar motsi. Tabbatar cewa an yi kowane ƙugiya a hankali kuma tare da sarrafawa. Rage jikin ku baya zuwa wurin farawa tare da sarrafa daidai don haɓaka tasirin aikin.
• **Tsarin Numfashi:** Numfashi yayin da kake daga jikinka kana shaka yayin da kake sauke shi. Wannan zai taimaka kiyaye motsin ku da kuma tsayayye

Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki. Wani motsa jiki ne na asali na ciki wanda ke kai hari ga ainihin tsokoki. Duk da haka, yana da mahimmanci ga masu farawa don tabbatar da cewa suna amfani da nau'i mai kyau don kauce wa rauni da kuma haɓaka tasiri. Yana iya zama da amfani don farawa da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo idan ba ku da tabbas game da madaidaicin fom.

Me ya sa ya wuce ga Crunch?

• Reverse Crunch wani nau'i ne inda kuke kwance a bayanku, daga kafafunku a cikin iska, kuma kuyi amfani da abs don cire kwatangwalo daga kasa zuwa ga kirjinku.
• Crunch Leg Crunch na tsaye ya ƙunshi kwanciya a bayanka tare da miƙe kafafunku a cikin iska, sannan ɗaga jikinku na sama zuwa gwiwoyi.
• Dogon Hannun Crunch shine bambance-bambancen inda zaku mika hannuwanku kai tsaye a bayan kanku wanda ke ƙara dogon lefa zuwa motsi, yana mai da shi mafi ƙalubale.
• Sau biyu Crunch yana haɗuwa da kullun na yau da kullun da jujjuyawar crunch zuwa ɗaya, yana aiki duka biyun babba da ƙananan abs.

Me suna da abin da ya sanya ɗaukehawa ga Crunch?

• Juyawa na Rasha na iya haɓaka fa'idodin crunches ta hanyar yin niyya ga tsokoki masu ma'ana, waɗanda galibi ana yin watsi da su a cikin ɓarna na al'ada amma suna da mahimmanci ga ingantaccen aikin motsa jiki da ingantaccen ma'anar waistline.
• Bicycle Crunches shine kyakkyawan ƙari ga motsa jiki na crunch saboda suna haɗuwa da fa'idodin crunch na al'ada tare da motsi mai juyayi wanda ke kaiwa ga babba da ƙananan abs, da kuma obliques, wanda ke haifar da ingantaccen aikin motsa jiki.