Crunch

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

Sakonni ga Crunch

Crunch wani motsa jiki ne na yau da kullun wanda ke kaiwa tsokoki na ciki, yana taimakawa wajen haɓaka ƙarfi, haɓaka matsayi, da haɓaka haɓaka gabaɗaya. Ya dace da daidaikun mutane a kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda dacewa da ingancinsa. Mutane za su so su yi crunches kamar yadda suke motsa jiki mai dacewa wanda za a iya yi a ko'ina ba tare da kayan aiki ba, kuma suna taka muhimmiyar rawa wajen bunkasa sautin tsaka-tsaki da karfi.

Yanayinta: tsammanin nuni a nuni Crunch

• Sanya hannuwanku a bayan kan ku, ɗauka da sauƙi tare da yatsanku ba tare da jawo wuyan ku ba.
• Shigar da tsokoki na ciki ta hanyar zana cikin maɓallin ciki zuwa kashin baya, sannan ɗaga jikinka na sama, gami da kafadu da baya, daga ƙasa zuwa gwiwoyi, kiyaye ƙananan baya a ƙasa.
• Dakata a kololuwar ƙumburi, sannan sannu a hankali rage kanku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsokoki na ciki a duk lokacin motsa jiki.

Lajin Don yi Crunch

• Ka guji Jan wuyanka: Kuskure ne na kowa ka ja wuyanka gaba a ƙoƙarin ɗaga jikinka. Wannan na iya haifar da damuwa da rauni. Madadin haka, ajiye wuyan ku a cikin tsaka tsaki yayin da kuke murƙushewa, kuma kuyi tunanin riƙe apple a ƙarƙashin haƙar ku don kiyaye nisa daidai.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Tasirin crunches yana zuwa daga jinkirin, motsi mai sarrafawa, ba motsi ba. Ɗagawa da runtse jikin ku a daidaitaccen tsari, sarrafawa, mai da hankali kan raguwa da sakin tsokoki na ciki.
• Numfashi: Wani kuskure na yau da kullun shine riƙe numfashi yayin motsa jiki.

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 suyi aikin motsa jiki daidai don guje wa duk wani raunin da zai iya faruwa. Ya kamata su fara da ƙaramin adadin maimaitawa kuma a hankali su ƙaru yayin da ƙarfinsu da jimirinsu ya inganta. Tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horarwa na iya zama da fa'ida don tabbatar da tsari da fasaha mai kyau.

Me ya sa ya wuce ga Crunch?

• Bicycle Crunch yana haɗuwa da ƙuƙumma na gargajiya tare da motsi na ƙafa don ƙaddamar da maƙasudin ku.
• Crunch Leg Crunch yana buƙatar ka kiyaye ƙafafunka a mike cikin iska, ƙara ƙarfin motsa jiki.
• Dogon Hannun Crunch yana shimfiɗa hannunka a bayanka, yana ƙara wahala ta ƙara tsayin lefa.
• Crunch Double Crunch yana haɗuwa da ɓarna na al'ada tare da juyawa baya, yana aiki duka biyun babba da ƙananan abs a lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Crunch?

• Rashan Twists wani motsa jiki ne wanda ke cike da Crunches ta hanyar kai hari ga tsokoki, waɗanda galibi ana yin watsi da su a cikin kullun gargajiya, don haka suna ba da ƙarin aikin motsa jiki na ciki.
• Ƙafar Ƙafa yana da amfani mai amfani ga Crunches saboda suna kaiwa ƙananan tsokoki na ciki, wani yanki wanda kullun kawai bazai yi aiki yadda ya kamata ba, don haka tabbatar da daidaitaccen tsarin ƙarfafawa.