Crunch mai nauyi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa

Sakonni ga Crunch mai nauyi

The Weighted Crunch shine babban motsa jiki mai ƙarfafawa wanda ke kaiwa tsokoki na ciki, yana taimakawa inganta yanayin ku, daidaito, da kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakan motsa jiki, tun daga masu farawa da ke neman haɓaka ainihin ƙarfinsu zuwa ’yan wasa masu neman haɓaka aikinsu. Mutane za su so yin wannan motsa jiki kamar yadda ba wai kawai yana taimakawa wajen cimma matsakaicin toned ba, amma kuma yana taimakawa a cikin ayyukan yau da kullum kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Crunch mai nauyi

• Rike farantin nauyi ko dumbbell a kan ƙirjin ku da hannaye biyu, tabbatar da nauyi ne da za ku iya sarrafa ba tare da ƙulla wuyanku ko baya ba.
• A hankali lanƙwasa na sama, ɗaga kafadarka daga ƙasa da matsar da kejin haƙarƙarinka zuwa ƙashin ƙugu.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da yin kwangilar tsokoki na ciki.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa, kiyaye ikon motsinku kuma kada ku ƙyale bayanku kawai ya faɗi ƙasa. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Crunch mai nauyi

• Motsi masu Sarrafawa: Guji jarabar yin amfani da hanzari ko gaggawar motsi. Makullin cin nasara mai nauyi mai nauyi shine jinkirin motsi, sarrafawa. Wannan zai shigar da tsokoki na tsakiya yadda ya kamata kuma ya rage haɗarin rauni.
• Nauyin Da Ya dace: Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin amfani da nauyin da ya yi nauyi zai iya haifar da sigar da ba ta dace ba kuma yana ƙara haɗarin rauni.
• Matsayin Motsi: Tabbatar cewa ba wai kawai kuna ɗaga kanku da kafaɗunku daga ƙasa ba, har ma kuna yin kwangilar tsokoki na ciki don ɗaga jikin ku zuwa gwiwoyi. Duk da haka, kar a gwada

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. Duk da haka, yana da mahimmanci a fara da nauyin da ke da dadi kuma ba mai nauyi ba don kauce wa takura wuyansa ko baya. Tsarin da ya dace kuma yana da mahimmanci don hana rauni da haɓaka sakamako. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum yana kallo don tabbatar da cewa ana yin aikin daidai. Kamar kowane sabon motsa jiki, yana da kyau a fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Crunch mai nauyi?

• Kwallon Nauyin Crunch shine bambancin inda kuke riƙe ƙwallon magani tare da mika hannayenku, yana ƙara ƙarin ƙalubale ga ainihin ku.
• Ana yin ƙwanƙwasa mai nauyi na Cable akan na'urar USB, yana ba ku damar daidaita nauyi da juriya don dacewa da matakin ƙarfin ku.
• Crunch ɗin da aka auna farantin ya ƙunshi riƙe farantin nauyi a bayan kai yayin yin ƙumburi, yana niyya ga ɓarna na sama da ƙarfi.
• Resistance Band Weighted Crunch yana amfani da bandeji mai juriya da aka madauki kewaye da ƙafafunku kuma a riƙe a cikin hannayenku, yana ƙara tashin hankali cikin duka motsin.

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

• Bicycle Crunches: Bicycle Crunches ba wai kawai madaidaicin abdominis ba (tsokoki na 'fakiti shida') har ma da obliques, yana ba da cikakkiyar motsa jiki na ciki wanda ya dace da mayar da hankali ga abdominis na dubura a cikin crunches masu nauyi.
• Rataye Ƙafafun Rataye: Ƙafafun rataye yana tayar da ƙananan ƙananan ciki da ƙwanƙwasa hips, waɗanda galibi ana yin su a cikin kullun gargajiya, yana mai da su babban motsa jiki mai dacewa ga ƙuƙuka masu nauyi don tabbatar da daidaitaccen motsa jiki.