Crunch mai nauyi

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

Sakonni ga Crunch mai nauyi

Crunch mai Nauyi babban motsa jiki ne ga daidaikun mutane da ke neman ƙarfafawa da ayyana tsokoki na cikin ciki, yayin da yake ƙarfafa ɓarna na gargajiya ta ƙara juriya. Yana da manufa don matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke son ƙalubalantar ainihin su kuma ɗaukar ƙarfin ƙarfinsu zuwa mataki na gaba. Haɗa Crunches masu nauyi a cikin aikin motsa jiki na yau da kullun na iya haɓaka ainihin kwanciyar hankali, haɓaka matsayi, da ba da gudummawa ga fakiti shida da aka ayyana sosai.

Yanayinta: tsammanin nuni a nuni Crunch mai nauyi

• Rike farantin nauyi ko dumbbell a kan kirjin ku da hannaye biyu.
• A hankali ɗaga jikinka na sama zuwa gwiwoyi, yin kwangilar tsokoki na ciki yayin da kake yin motsi.
• Riƙe matsayin crunch na daƙiƙa guda, tabbatar da cewa ba ku ja da wuyan ku ko kanku.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa, kiyaye iko kuma ba barin jikin ku ya faɗo ba zato ba tsammani.

Lajin Don yi Crunch mai nauyi

• **A Gujewa Ciwon Wuya**: Kuskure na yau da kullun yayin ƙumburi masu nauyi shine jan wuyan wuya, wanda zai iya haifar da damuwa. Don kauce wa wannan, tabbatar da cewa hannayenku suna nan don ɗaukar nauyin kuma kada ku jawo jikin ku. Abs ya kamata ya kasance yana yin duk aikin. Idan kun ji damuwa a wuyanku, alama ce ta cewa ba ku yin motsa jiki daidai.
• **Tsarin Numfashi**: Numfashi mai kyau yana da mahimmanci don haɓaka tasirin motsa jiki. Shaka

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. Ana kuma ba da shawarar cewa masu farawa su koyi kuma su mallaki nau'in ma'auni na ƙima kafin ƙara nauyi. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Crunch mai nauyi?

• Nauyin Cable Crunch ya ƙunshi amfani da na'urar kebul, jawo kebul ɗin zuwa jikin ku yayin da kuke murzawa sama.
• Dumbbell Weighted Crunch wani bambanci ne, inda kake riƙe dumbbell a kan kirjinka ko sama da kai yayin da kake yin crunch.
• Ballwartar kwanciyar hankali da aka yi nauyi Crench ya ƙunshi yin aikin motsa jiki, ƙara ƙarin ƙalubalanci ga daidaitawar ku da kwanciyar hankali.
• The Incline Weighted Crunch ana yinsa akan benci mai karkata, yana ƙara wahala da ƙara ƙarin ƙalubale ga ƙananan abs.

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

• Gwajin Rasha: Wannan motsa jiki ya cika cruhlun da aka yi wa mai kyau da aka nuna matukar motsa jiki da kuma inganta daidaito tsakanin kungiyoyin tsoka daban-daban, wanda zai iya taimakawa hana raunin da ya faru.
• Leg ya tashi: hadu da crunche crunch, kafa na kafa da zai iya kawo cikas ga ƙananan tsokoki, yankin da bazai zama cikakke sosai a cikin balagaggen motsa jiki ba.