Crunch Oblique

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

Sakonni ga Crunch Oblique

Oblique Crunch wani motsa jiki ne na ciki wanda aka yi niyya wanda ke ƙarfafawa da kuma sautin tsokoki na wucin gadi, yana ba da gudummawa ga cibiya mai ƙarfi da ingantaccen matsayi. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, waɗanda ke neman haɓaka ƙarfin ƙarfin su gaba ɗaya da kwanciyar hankali. Mutane na iya so su haɗa daɗaɗɗen ɓarna a cikin aikin motsa jiki na yau da kullun don fa'idodin haɓakar ma'anar tsoka, ingantaccen daidaito, da yuwuwar taimakawa wajen rage kewayen kugu.

Yanayinta: tsammanin nuni a nuni Crunch Oblique

• Sanya hannuwanku a bayan kan ku, amma ku tuna kada ku ja wuyan ku yayin da kuke motsawa.
• Ɗaga kafadarka na dama da gwiwar hannu kuma ka yi ƙoƙarin isa gwiwa ta hagu, yayin da kake ɗaga gwiwa a lokaci guda don saduwa da gwiwar hannu a tsakiya.
• Rage baya zuwa wurin farawa kuma maimaita motsi a gefe, ɗaga kafadar hagu da gwiwar hannu zuwa gwiwa na dama.
• Ci gaba da ɓangarorin daban-daban don adadin da ake so na maimaitawa, tabbatar da yin amfani da ainihin ku da tsokoki masu ma'ana a duk lokacin motsa jiki.

Lajin Don yi Crunch Oblique

• Motsi Mai Sarrafa: Maɓalli don aiwatar da ɓarna da kyau shine a yi amfani da motsi mai sarrafawa, da gangan. Ka guji yin gaggawar motsa jiki, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Maimakon haka, mayar da hankali kan ɗaga jikin ku a hankali daga ƙasa, karkatar da jikin ku yayin da kuka isa saman motsi. Sa'an nan, sannu a hankali rage kanku baya. Wannan jinkirin, motsi mai sarrafawa zai taimaka shigar da tsokoki na madaidaicin yadda ya kamata.
• Gujewa Ƙwayar Wuya: Kuskure na gama gari shine jan wuyan ku gaba yayin da kuke murƙushewa. Wannan na iya haifar da damuwa da rashin jin daɗi. Maimakon haka, mayar da hankali kan kiyaye wuyan ku a cikin tsaka tsaki.

Crunch Oblique Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Oblique?

Ee, tabbas masu farawa za su iya yin motsa jiki na Oblique Crunch. Hanya ce mai kyau don kai hari ga tsokoki na madaidaici, waɗanda ke cikin ɓangaren tsokoki na asali. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Yana iya zama taimako don samun mai horarwa ko ƙwararrun motsa jiki su fara nuna motsa jiki. Kamar kowane motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, ya kamata ku tsaya ku tuntuɓi ƙwararren lafiya.

Me ya sa ya wuce ga Crunch Oblique?

• Rashanci Twist: Wannan sigar ta ƙunshi zama a ƙasa tare da durƙusa gwiwoyi, ja abs ɗin ku zuwa kashin baya, da karkatar da jikin ku daga gefe zuwa gefe.
• Side Plank Oblique Crunch: Wannan ya haɗa da shiga cikin matsayi na gefe, sannan ɗaga gwiwa da gwiwa zuwa juna.
• Bicycle Crunches: Wannan bambancin ya haɗa da kwantawa a bayanku, sanya hannayenku a bayan kan ku, sa'an nan kuma matsar da gwiwoyinku zuwa ga kirjinku yayin da kuke canza kowane gwiwar hannu zuwa kishiyar gwiwa.
• Masu hawan Dutsen Jiki: Wannan ya haɗa da shiga cikin matsayi mai tsayi, sannan zana gwiwar ku zuwa kishiyar gwiwar hannu, maɓallai daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Crunch Oblique?

• Bicycle Crunches suna cika Oblique Crunches saboda suma suna shiga cikin obliques, amma suna ƙara wani yanki na daidaitawa da zuciya, yana ƙara ƙarfin jigon gaba ɗaya da jimiri.
• Tsare-tsare, musamman katako na gefe, sune kyakkyawan ƙari ga Oblique Crunches yayin da suke aiki da tsokoki na isometrically, ma'ana tsawon tsoka ba ya canzawa a lokacin motsa jiki, wanda ke taimakawa wajen inganta kwanciyar hankali da daidaituwa.