Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Crunch

Crunch babban motsa jiki ne na yau da kullun wanda ke kaiwa tsokoki na ciki, yana taimakawa inganta daidaito, matsayi, da ƙarfin gaba ɗaya. Yana da kyau ga masu farawa da ƙwararrun ƴan wasa iri ɗaya, saboda ana iya gyara shi cikin sauƙi don dacewa da kowane matakin motsa jiki. Mutane na iya so su haɗa crunches a cikin aikin motsa jiki na yau da kullum don haɓaka kwanciyar hankali, tallafawa motsin jiki gaba ɗaya, da kuma taimakawa wajen hana ciwon baya.

Yanayinta: tsammanin nuni a nuni Crunch

• Sanya hannayenku a bayan kan ku, kuna goyan bayansa da sauƙi da yatsun ku, kuma ku ajiye gwiwarku zuwa gefe.
• Haɗa ainihin ku kuma ɗaga jikin ku na sama, karkatar da kafadun ku zuwa ƙashin ƙugu yayin ajiye baya a ƙasa.
• Dakata a kololuwar ƙumburi na ɗan lokaci, sannan sannu a hankali rage kanku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye sarrafawa da tsayayyen numfashi a duk faɗin.

Lajin Don yi Crunch

• **Mayar da Hankali akan Jigon ku ***: Lokacin yin ƙumburi, tabbatar cewa kuna amfani da tsokoki na ciki don ɗaga saman jikin ku daga ƙasa, ba wuyan ku ko kafadu ba. Kuskure na yau da kullun shine girgiza kai da wuya sama, wanda zai haifar da rauni. Maimakon haka, mayar da hankali kan yin kwangilar tsokoki na ciki da ɗaga kafada daga ƙasa.
• **Motsi Mai Sarrafawa**: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guji jarabar amfani da kuzari don ɗaga jikinka. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.

Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki. Yana da ainihin motsa jiki na ciki wanda ke kai hari ga abs da obliques. Duk da haka, yana da mahimmanci don tabbatar da tsari mai kyau don kauce wa duk wani rauni na baya ko wuyansa. Ga matakai na asali: 1. Kwanciya akan bayanka. Shuka ƙafafunku a ƙasa,

Me ya sa ya wuce ga Crunch?

• Bicycle Crunch: A cikin wannan sigar, zaku canza kawo gwiwar gwiwar ku zuwa gwiwa, kuna kwaikwayon motsin keke wanda ke aiki duka biyu da babba.
• Tsaye Crunch: Ana yin wannan bambancin a tsaye kuma ya haɗa da ɗaga gwiwa ɗaya lokaci ɗaya zuwa ƙirji, niyya ga ƙananan abs da inganta daidaituwa.
• Crunch-jiki: Wannan ya haɗa da kawo gwiwar gwiwar ku zuwa kishiyar gwiwa yayin da kuke kwance a bayanku, wanda ke kai hari ga tsokoki.
• Dogon Hannun Crunch: Wannan bambancin ya haɗa da mika hannunka kai tsaye a bayanka yayin da kake yin kullun na yau da kullum, yana sa motsi ya zama kalubale da kuma ƙaddamar da abs na sama.

Me suna da abin da ya sanya ɗaukehawa ga Crunch?

• Ƙafar Ƙafa wani motsa jiki ne wanda ya dace da Crunches, kamar yadda kuma suke mayar da hankali ga ƙananan tsokoki na ciki, suna taimakawa wajen daidaita ƙarfin da ke cikin zuciyar ku da kuma hana matsalolin baya.
• Twist na Rasha wani motsa jiki ne na gaba ga Crunches saboda yana kai hari ga tsokoki na wucin gadi, waɗanda galibi ana yin watsi da su a cikin ƙwanƙwasa na asali, don haka suna ba da ƙarin daidaito da cikakkiyar motsa jiki na ciki.