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 haɓaka matsayi, haɓaka daidaituwa, da ƙarfafa ainihin. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda sauƙin sa da daidaitawa. Mutane da yawa suna so su haɗa crunches a cikin abubuwan da suka dace don gina ƙarfin ciki, taimako a motsi na yau da kullum, da yiwuwar rage ciwon baya.

Yanayinta: tsammanin nuni a nuni Crunch

• Sanya hannuwanku a bayan kanku da sauƙi, tabbatar da cewa kar ku ja wuyan ku, ko ku haye su a kan ƙirjin ku.
• Numfashi sosai, sannan yayin da kuke fitar da numfashi, shigar da tsokoki na ciki ta hanyar jan maɓallin ciki zuwa ga kashin bayanku, kuma ku ɗaga jikin ku na sama (kai, wuya, da kafadu) daga ƙasa zuwa gwiwoyinku, kuna riƙe da tashin hankali akai-akai akan abs.
• Riƙe matsayin crunch na ɗan lokaci, jin ƙanƙara a cikin abs ɗinku, sannan sannu a hankali rage kanku baya zuwa wurin farawa yayin shakarwa.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da cewa kuna kiyaye tsari mai kyau a duk tsawon lokacin don guje wa ƙulla wuyanku ko baya.

Lajin Don yi Crunch

• ** Haɗa Mahimmancin ku:** Ƙarfin ƙumburi yana fitowa daga tsokoki na ciki, ba wuyan ku ko baya ba. Shiga tsokoki na tsakiya kafin ka fara daga jikinka. Yayin da kake tashi, yi tunanin ja maɓallin ciki zuwa ga kashin baya don kunna abs ɗinka da gaske.
• **Motsi Mai Sarrafawa:** Ka guji kuskuren gama gari na gaggauce cikin kunci. Maimakon haka, yi aikin a hankali kuma tare da sarrafawa. Wannan yana rage haɗarin rauni kuma yana ƙara tasirin motsa jiki. Ɗaga jikinka kaɗan kaɗan daga ƙasa - makasudin ba shine ka tashi zaune ba, amma don karkatar da jikinka zuwa sama.
• ** Numfashi Da kyau:** Numfasawa

Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki. Babban motsa jiki ne na ƙarfafawa wanda ke kaiwa tsokoki na ciki. Duk da haka, yana da mahimmanci a yi shi daidai don guje wa duk wani rauni mai yuwuwa. Ana ba da shawarar farawa a hankali, watakila tare da saitin ƙugiya 10 a lokaci ɗaya, kuma a hankali ƙara lambar yayin da ƙarfin ku ya inganta. Hakanan yana da kyau a sami jagora daga ƙwararrun motsa jiki ko kallon bidiyo na koyarwa don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Crunch?

• Reverse Crunches: Maimakon ɗaga jikinka na sama, ka kiyaye jikinka na sama kuma ka ɗaga hips ɗinka daga ƙasa, kawo gwiwoyi zuwa kirjinka.
• Crunches Na Ƙafa A tsaye: A cikin wannan sigar, kuna shimfiɗa ƙafafunku madaidaiciya zuwa saman rufi kuma ku ɗaga jikinku na sama daga ƙasa don isa zuwa yatsun ku.
• Sau biyu Crunches: Wannan yana haɗuwa da kullun na yau da kullum da kuma juyawa baya, yana kawo duka jikinku na sama da ƙananan jikin ku zuwa juna a lokaci guda.
• Twisting Crunches: Wadannan suna kama da kullun na yau da kullum, amma yayin da kake ɗaga jikinka na sama, za ka karkatar da jikinka zuwa wasu bangarori daban-daban, yin aiki da tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Crunch?

• Ƙafãfun Ƙafa wani motsa jiki ne mai fa'ida wanda ke cike da Crunches, saboda da farko suna kaiwa ga ƙananan abs da ƙwanƙwasa hanji, wuraren da Crunch ba ya cika aiki, don haka tabbatar da daidaiton ci gaban yankin ciki.
• Twist na Rasha babban motsa jiki ne na haɓakawa ga Crunch, yayin da yake kai hari ga obliques da zurfafa tsokoki, yana haɓaka ƙarfin juyi da kwanciyar hankali waɗanda ba su da niyya ta musamman ta crunches.