Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Crunch

Motsa jiki na Crunch babban motsa jiki ne na yau da kullun wanda ke kaiwa ga tsokoki na ciki, yana taimakawa ga ingantacciyar matsayi, ingantaccen daidaito, da haɓaka ƙarfin gabaɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ƙarfin da za a iya canzawa. Mutane za su so su yi Crunches saboda ana iya yin su a ko'ina ba tare da wani kayan aiki ba, kuma suna taimakawa wajen toning tsakiya, rage kitsen ciki, da tallafawa baya mai lafiya.

Yanayinta: tsammanin nuni a nuni Crunch

• Kunna gwiwoyinku kuma ku ajiye ƙafafunku a kwance a ƙasa, nisa-hannunku dabam, kuma sanya hannayenku a bayan kan ku, gwiwar hannu suna nunawa waje.
• Shiga tsokoki na ciki kuma ka ɗaga jikinka na sama zuwa gwiwoyi, yayin da kake ajiye baya, hips, da ƙafafu a ƙasa.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa kana amfani da abs ɗinka don ɗaga jikinka, ba wuyanka ko kafadu ba.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa, kiyaye iko kuma ba kawai faduwa baya ba. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Crunch

• Sarrafa motsinku: Guji kuskuren yin amfani da hanzari don ɗaga jikin ku daga ƙasa. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Madadin haka, yi kowane ɓarna a hankali da sarrafawa, mai da hankali kan raguwa da sakin tsokoki na ciki.
• Shiga Mahimmancin ku: Don samun mafi yawan ƙwaƙƙwaran ku, yana da mahimmanci ku haɗa tsokoki na asali a cikin duka motsin ku. Wannan yana nufin ƙaddamar da abs ɗinku kafin ku fara motsi na sama da kuma kiyaye su yayin da kuke rage jikin ku baya.
• Rike ƙananan baya a ƙasa: kuskuren gama gari shine ɗaga ƙananan baya kashe ƙasa yayin yin fasikanci,

Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Crunch?

Ee, mafari tabbas za su iya yin motsa jiki. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don hana rauni. Hakanan yana da taimako don haɗa nau'ikan motsa jiki a cikin motsa jiki na yau da kullun, ba kawai crunches ba, don yin aiki da ƙungiyoyin tsoka daban-daban da haɓaka lafiyar gabaɗaya. Idan mafari ya sami daidaitaccen crunch ƙalubale, akwai gyare-gyare da motsa jiki mafi sauƙi waɗanda za a iya amfani da su don haɓaka ƙarfi.

Me ya sa ya wuce ga Crunch?

• The Reverse Crunch sigar ce wacce ke kaiwa ga ƙananan abs, tana buƙatar ku ɗaga kwatangwalo daga bene.
• Crunch Leg Crunch shine bambancin inda zaku ɗaga kafafunku a tsaye, yana ƙarfafa motsa jiki don abs na sama.
• Dogon Hannun Crunch ya ƙunshi mika hannunka kai tsaye a bayanka, yana ƙara ƙarin ƙalubale ga ɓarna na gargajiya.
• Sau biyu Crunch yana haɗuwa da kullun na yau da kullum da kuma juyawa baya, yana aiki duka ƙananan ƙananan ku da babba a lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Crunch?

• Bicycle Kicks suna da matukar dacewa ga Crunches yayin da suke kai hari ga ƙananan abs da obliques, wuraren da ba a yi aiki da farko a lokacin crunch ba, don haka samar da cikakken motsa jiki na ciki.
• Twists na Rasha suna haɓaka Crunches ta hanyar mai da hankali kan tsokoki na wucin gadi, waɗanda galibi ana yin watsi da su yayin crunches, suna haɓaka ingantaccen haɓakar tsokoki na ciki.