Crunch Extension Ƙafa

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Quadriceps, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Obliques, Sartorius

Sakonni ga Crunch Extension Ƙafa

Crunch Extension Crunch wani motsa jiki ne mai kuzari wanda da farko ke kaiwa ga tsokoki na ciki, yana taimakawa wajen inganta ƙarfi da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki ba kawai don sautin abs ɗin su ba, har ma don haɓaka yanayin su, daidaito, da daidaitawar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Crunch Extension Ƙafa

• Tsare ƙafafu a ƙarƙashin kushin kuma ka riƙe hannaye a gefen don kiyaye jikinka ya tsaya.
• Mika kafafunku kai tsaye a gabanku ta amfani da quadriceps, tabbatar da ci gaba da matse bayanku da ƙarfi a kan baya.
• Da zarar ƙafafunku sun cika cikakke, riƙe matsayi na ɗan lokaci kafin a hankali rage kafafunku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa kuma kada ku bar ma'aunin nauyi ya ragu ba zato ba tsammani.

Lajin Don yi Crunch Extension Ƙafa

• Karka Yi Gudu: Kuskure ne na kowa don yin gaggawar motsi a ƙoƙarin samun ƙarin maimaitawa. Koyaya, yana da fa'ida don yin aikin a hankali kuma tare da sarrafawa. Ta wannan hanyar, kuna tabbatar da cewa tsokoki suna da cikakken aiki a duk lokacin motsa jiki, wanda zai haifar da kyakkyawan sakamako.
• Ka guje wa Jawo Wuyanka: Yayin da kake yin ƙullun, tabbatar cewa ba a ja wuyanka da hannayenka ba. Hannun ku suna can don tallafawa kan ku kuma bai kamata a yi amfani da su don ɗaga jikinku na sama ba. Wannan zai iya haifar da wuyan wuyansa kuma ya rage tasirin aikin motsa jiki a kan abs.
• Shiga Mahimmancin ku: Tabbatar

Crunch Extension Ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Extension Ƙafa?

Ee, mafari na iya yin aikin motsa jiki na Ƙafafun Ƙafafun Ƙaura. Koyaya, yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara shi don guje wa rauni. Tsarin da ya dace kuma yana da mahimmanci don samun mafi yawan fa'idodi da kuma hana damuwa ko rauni. Idan kun kasance mafari, yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku da farko.

Me ya sa ya wuce ga Crunch Extension Ƙafa?

• The Reverse Crunch wani bambanci ne inda kuke kwance a bayanku kuma ku ɗaga hips ɗinku daga ƙasa ta hanyar ja gwiwoyinku zuwa kirjin ku, ƙara haɓaka ƙananan ku.
• Crunch Leg Crunch yana da bambanci daban-daban akan motsa jiki inda zaku ɗaga ƙafafunku kai tsaye zuwa rufi kuma kuyi motsin crunch.
• Crunch Leg Leg Leg Biyu ya ƙunshi ɗaga ƙafafu biyu daga ƙasa yayin aiwatar da crunch, wanda ke ƙara ƙarin ƙalubale ga ainihin ku.
• Crunch-jiki shine bambancin inda zaku kawo gwiwar gwiwar hannu da gwiwa daga bangarori daban-daban tare yayin da kuke yin crunch, kuna niyya ga maƙasudai.

Me suna da abin da ya sanya ɗaukehawa ga Crunch Extension Ƙafa?

• Bicycle Crunches: Waɗannan suna aiki abs kamar Ƙaƙwalwar Ƙafafun Ƙafa amma suna ƙara wani nau'i na karkatarwa, wanda ke kaiwa ga obliques kuma yana taimakawa wajen inganta ƙarfin zuciya da kwanciyar hankali.
• Glute Bridges: Wannan motsa jiki yana cike da Ƙaƙwalwar Ƙafafun Ƙafa ta hanyar mai da hankali kan glutes da hamstrings, yana ba da daidaituwa ga Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: