Crunch Oblique

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Crunch Oblique

Oblique Crunch wani motsa jiki ne da aka yi niyya wanda aka tsara don ƙarfafawa da kuma daidaita tsokoki na wucin gadi, yana ba da gudummawa ga cibiya mai ƙarfi da ingantaccen matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda matsalar daidaitacce dangane da ƙarfin da ake amfani da su. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin ainihin su gaba ɗaya, haɓaka daidaito da kwanciyar hankali, da samun ƙarin ma'anar tsakiyar sashe.

Yanayinta: tsammanin nuni a nuni Crunch Oblique

• Juya ƙafafu zuwa gefe ɗaya, kiyaye jikinka na sama a tsaye, ta yadda jikinka na ƙasa ya kasance a gefensa.
• Sanya hannuwanku a bayan kai ko a kan haikalin ku, tabbatar da cewa kada ku ja wuyan ku yayin da kuke yin aikin.
• Sannu a hankali ɗaga jikinka na sama daga ƙasa ta amfani da tsokoki na madaidaici, kuna matsewa zuwa kwatangwalo.
• Rage kanku baya zuwa wurin farawa sannu a hankali, sannan maimaita crunch a gefe guda don adadin da ake so na maimaitawa kafin canzawa zuwa wancan gefe.

Lajin Don yi Crunch Oblique

• Shiga Mahimmancin ku: Maɓalli ga ɓarnawar ɓarna shine haɗa tsokoki na matattu. Lokacin da kake ɗaga jikinka na sama, tabbatar da cewa ba za ka ja wuyanka ko kai sama da hannunka ba, amma maimakon yin amfani da abubuwan da kake so don ɗaga jikinka. Wannan kuskure ne na kowa wanda zai iya haifar da wuyan wuyansa.
• Motsi Mai Sarrafa: Guji motsi da sauri. Madadin haka, yi aikin a hankali da sarrafawa. Wannan ba kawai yana taimakawa wajen hana raunin da ya faru ba amma kuma yana sa aikin ya fi tasiri yayin da yake tilasta tsokoki don yin aiki tukuru.
• Kada ku Rike Numfashinku: Yana da mahimmanci a ci gaba da numfashi yayin yin wannan aikin. Kuskuren gama gari shine riƙewa

Crunch Oblique Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Oblique?

Ee, masu farawa zasu iya yin motsa jiki na Oblique Crunch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama taimako a samu mai horarwa ko ƙwararren mutum ya jagorance ku da farko. Kamar yadda yake tare da duk motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, yana da kyau ku tsaya ku tuntuɓi ƙwararru.

Me ya sa ya wuce ga Crunch Oblique?

• Bicycle Oblique Crunch: Anan, kuna kwance a bayanku kuna yin motsi na keke tare da kafafunku, kuna kawo kishiyar gwiwar gwiwar ku don saduwa da gwiwa mai tasowa don yin aiki na obliques.
• Rashan Twist: Wannan crunch ce mai zaman kanta inda kake karkatar da jikinka daga gefe zuwa gefe, sau da yawa tare da ƙwallon magani ko nauyi don ƙarin juriya.
• Plank Oblique Crunch: Ana yin wannan daga wuri mai tsayi, inda za ku kawo gwiwa zuwa gwiwar gwiwar ku a gefe guda, kuna shiga tsokoki.
• Side Plank Oblique Crunch: A cikin wannan bambancin, kuna farawa a cikin matsayi na gefe sannan ku ɗaga saman gwiwa da gwiwar hannu zuwa juna don yin crunch.

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

• Bicycle Crunches: Wannan motsa jiki kuma yana kai hari ga obliques da tsokar abdominis na dubura, yana haɓaka tasirin Oblique Crunch ta hanyar shigar da ƙungiyoyin tsoka iri ɗaya a cikin motsi daban-daban.
• Planks: Ko da yake da farko babban motsa jiki mai ƙarfi ne, allunan kuma suna shiga cikin abubuwan da ba a iya gani ba, suna haɓaka Oblique Crunch ta haɓaka kwanciyar hankali da ƙarfi gabaɗaya.