Crunch mai nauyi

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

Sakonni ga Crunch mai nauyi

The Weighted Crunch motsa jiki ne mai ƙarfi wanda ke da alhakin tsokoki na ciki, yana samar da motsa jiki mai tsanani fiye da kullun yau da kullum saboda ƙarin juriya. Wannan darasi yana da kyau ga masu sha'awar motsa jiki na kowane matakai waɗanda ke son yin sautin abs ɗin su da haɓaka ƙarfin gaske. Yin Crunches masu nauyi na iya haɓaka matsayi, daidaito, da kwanciyar hankali, yana mai da shi abin sha'awa ga kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Crunch mai nauyi

• Rike farantin nauyi ko dumbbell a kan kirjin ku da hannaye biyu.
• Fitar da numfashi kuma sannu a hankali lanƙwasa na sama, ɗaga kafaɗun ku da na sama daga ƙasa yayin da kuke riƙe ƙasan baya da ƙarfi a kan tabarma.
• Riƙe matsayi na ɗan lokaci, mai da hankali kan kwangilar tsokoki na ciki.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa yayin numfashi, tabbatar da sarrafa motsi kuma kada ku bari kafadunku su huta sosai a ƙasa kafin fara maimaitawa na gaba.

Lajin Don yi Crunch mai nauyi

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Madadin haka, yi kowane ƙugiya ta hanyar sarrafawa. Wannan yana nufin ya kamata ku ɗaga jikinku na sama a hankali daga ƙasa, riƙe matsayin a taƙaice, sa'an nan kuma sannu a hankali ƙasa zuwa ƙasa. Wannan zai tabbatar da cewa ba ku amfani da kuzari don ɗaga jikin ku, wanda kuskure ne na yau da kullun wanda zai iya haifar da ƙarancin motsa jiki da raunin rauni.
• Matsayin Wuyan: Wani kuskure na yau da kullum shine ja a wuyansa a lokacin ƙumburi. Wannan zai iya haifar da wuyan wuyansa kuma ya rage tasirin aikin. Don guje wa wannan, tabbatar kana amfani da tsokoki na ciki don ɗagawa

Crunch mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Crunch mai nauyi?

Ee, masu farawa za su iya yin aikin motsa jiki mai nauyi. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara nauyi a hankali. Hakanan yana da kyau a sami mai horar da motsa jiki ko gogaggen mutum ya jagoranci mafari ta hanyar motsa jiki don tabbatar da tsari daidai.

Me ya sa ya wuce ga Crunch mai nauyi?

• A cikin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarji, Ƙarƙashin Ƙirjin ku don ƙara ƙarin matakin wahala.
• The Cable Weighted Crunch ya ƙunshi amfani da na'ura na USB, inda za ku sauke kebul yayin da kuke yin crunch, ƙara juriya da ke kai hari ga tsokoki.
• The Overhead Weighted Crunch wani bambanci ne inda kake riƙe farantin nauyi ko dumbbell a kan ka yayin da kake yin crunch, ƙara damuwa a kan abs na sama.
• Crunch Twist Weighted Crunch na Rasha yana haɗuwa da ƙuƙumma na al'ada tare da karkatar da Rashanci, yana riƙe da nauyi a kirjin ku, wanda ke ƙara ƙarin ƙalubale kuma yana aiki da obliques da kuma abs.

Me suna da abin da ya sanya ɗaukehawa ga Crunch mai nauyi?

• Twist na Rasha wani babban motsa jiki ne wanda ke cike da Crunch mai nauyi yayin da yake kai hari ga tsokoki, yana ba da cikakkiyar motsa jiki na ciki da haɓaka ma'anar tsakiyar sashin ku.
• Aikin motsa jiki na Bicycle Crunch ya cika nauyin Crunch ta hanyar yin niyya ba kawai na sama da ƙananan abs ba har ma da obliques da flexors na hip, wanda ya haifar da mafi daidaituwa da ingantaccen aikin motsa jiki.