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 shine ingantaccen motsa jiki mai ƙarfi mai ƙarfi wanda ke kaiwa tsokoki na ciki, haɓaka cikakkiyar kwanciyar hankali da haɓaka matsayi. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya gyara shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar Crunches masu nauyi yayin da suke ba da ƙarin bambance-bambancen ƙalubale zuwa crunches na yau da kullun, yana taimakawa haɓaka haɓakar tsoka da ma'anar abs.

Yanayinta: tsammanin nuni a nuni Crunch mai nauyi

• Kunna gwiwoyinku kuma ku dasa ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam.
• Sannu a hankali lanƙwasa na sama, ɗaga kafaɗun ku da na sama daga ƙasa, yayin da kuke riƙe ƙasan baya zuwa ƙasa.
• Riƙe na daƙiƙa ɗaya a saman motsi, matse tsokoki na ciki.
• A hankali rage kanka baya zuwa wurin farawa, tabbatar da ci gaba da sarrafawa kuma kada ka bari jikinka kawai ya koma ƙasa.

Lajin Don yi Crunch mai nauyi

• Motsi Mai Sarrafa: Ka guji jarabar yin gaggawar motsi. Ba game da adadin crunches da za ku iya yi ba, amma yadda yadda za ku iya yin su yadda ya kamata. Jinkirin, motsi mai sarrafawa zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Matsayin Nauyi: Riƙe nauyi kusa da ƙirjin ku. Tsayar da shi gaba zai iya sanya damuwa mara amfani a hannunka da wuyanka, yana kawar da mayar da hankali kan abs.
• Numfashi: Kada ka riƙe numfashi yayin motsa jiki. Fitar da numfashi yayin da kuke murzawa sama da numfashi yayin da kuke runtsewa ƙasa. Wannan zai taimaka kula da hawan jini da oxygenate tsokoki

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 nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara nauyi a hankali. Hakanan yana da kyau masu farawa su nemi jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Crunch mai nauyi?

• Kwallon Nauyin Maganin Crunch ya haɗa da riƙe ƙwallon magani a hannunka, shimfiɗa ta sama da ƙirjinka yayin da kake murƙushewa.
• The Cable Weighted Crunch wani bambanci ne da ke amfani da na'urar kebul, yana ja da nauyi yayin da kuke murƙushewa.
• Crunch ɗin da aka auna farantin ya ƙunshi riƙe farantin nauyi a bayan kai yayin yin ƙumburi.
• Resistance Band Weighted Crunch shine bambancin inda kuke amfani da bandungiyar juriya da aka kafa a bayanku, haifar da tashin hankali yayin da kuke murƙushewa.

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

• Rashan Twists: Ƙwararrun Rasha suna aiki da obliques, ƙungiyar tsoka guda ɗaya da aka yi niyya ta Crunches Weighted, amma a cikin motsi na juyawa, wanda zai iya taimakawa wajen inganta kwanciyar hankali da daidaituwa, da kuma bayyana ma'auni.
• Bicycle Crunches: Bicycle Crunches suna da matukar dacewa ga Crunches masu nauyi saboda ba wai kawai suna kaiwa ga abdominis na dubura ba ( tsokar 'fakitin' shida'), amma kuma suna shiga cikin obliques da flexors, suna samar da cikakkiyar motsa jiki na ciki.