Crunch Riƙe

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

Sakonni ga Crunch Riƙe

Crunch Hold shine ainihin motsa jiki mai ƙarfafawa wanda ke da alhakin tsokoki na ciki, yana taimakawa wajen inganta daidaito, matsayi, da ƙarfin jiki gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so su haɗa Crunch Holds a cikin abubuwan motsa jiki na yau da kullun don haɓaka ainihin kwanciyar hankali, tallafawa lafiyar baya, da yuwuwar haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Crunch Riƙe

• Sanya hannuwanku a bayan kan ku, ɗauka da sauƙi tare da yatsunsu.
• Haɗa ainihin ku kuma ɗaga jikinku na sama daga bene, ajiye ƙananan baya a matse shi cikin tabarma, don shiga cikin ƙuƙumma.
• Riƙe wannan crunch matsayi, kiyaye abs m, na kimanin 5 zuwa 10 seconds ko kuma idan dai za ka iya kula da kyau tsari.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Crunch Riƙe

• Shiga Mahimmancin ku: Makullin yin tasiri mai tasiri shine haɗa tsokoki na asali. Yayin da kake ɗaga jikinka na sama daga ƙasa, tabbatar kana yin kwangilar tsokoki na ciki kuma ba yin amfani da wuyanka ko kafadu don janye kanka ba. Kuskure na yau da kullun shine jan wuyan ku, wanda zai haifar da rauni ko rauni.
• Rike da Numfashi: Da zarar kun kasance a saman matsayi, riƙe shi na ɗan daƙiƙa. Ka tuna yin numfashi kullum a duk lokacin motsa jiki. Rike numfashin ku na iya haifar da dizziness ko haske.
• Slow and Steady: Lokacin ragewa jikin ku zuwa bene, yi shi a hankali kuma tare da sarrafawa. Wannan yana tabbatar da cewa tsokoki suna aiki a ko'ina cikin

Crunch Riƙe Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Riƙe?

Ee, masu farawa zasu iya yin motsa jiki na Crunch Hold. Koyaya, yana da mahimmanci don farawa tare da ɗan gajeren lokaci kuma a hankali haɓaka yayin da ƙarfi da jimiri suka inganta. Tsarin da ya dace kuma yana da mahimmanci don guje wa rauni da haɓaka tasiri. Masu farawa suyi la'akari da neman jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin motsa jiki daidai.

Me ya sa ya wuce ga Crunch Riƙe?

• Bicycle Crunch Hold shine bambancin inda kake kwance a bayanka, sanya hannayenka a bayan kai, kuma ka kawo gwiwa daya zuwa kirjinka yayin da kake karawa dayar kafa, kamar kana tada keke.
• Rikicin Ƙafar Ƙafa na tsaye yana farawa tare da ku kwance a baya kuma ku ɗaga ƙafafunku tsaye zuwa rufi, sannan ku ɗaga kafadun ku daga ƙasa kuma ku riƙe matsayi.
• Dogon Hannun Crunch Holding Ana yin shi ta hanyar kwantawa a bayanka, mika hannunka kai tsaye a bayan kai, sannan daga sama jikinka daga kasa da rike matsayin.
• Double Crunch Holding shine haɗuwa da daidaitaccen crunch da juyawa baya, inda zaku kwanta a bayanku, ɗaga kafadu da kwatangwalo daga ƙasa lokaci guda, yana kawo ku.

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

• Rashan Twist: Wannan motsa jiki yana da matukar dacewa ga Crunch Hold saboda ba wai kawai yana ƙarfafa abdominis na dubura ba, har ma yana shiga cikin obliques, don haka yana samar da ƙarin aikin motsa jiki na ciki.
• Bicycle Crunches: Waɗannan suna da fa'ida wajen haɓaka Crunch Hold yayin da suke aiki duka biyun tsokoki na sama da na ƙananan ciki, da kuma abubuwan da suka dace, suna haɓaka aikin motsa jiki mai kyau.