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Crunch Seated Crunch

Bayani na Faraɗi

Sakonnin ƙafaFitaƙa
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaRectus Abdominis
Musulunci Masu ɗauke da masu gudummawaObliques
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Crunch Seated Crunch

Cable Seated Crunch wani motsa jiki ne mai matukar tasiri wanda ke kaiwa hari da kuma karfafa tushen tsokoki, musamman abs. Wannan aikin motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, waɗanda suke so su inganta ƙarfin ciki da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikin motsa jiki gabaɗaya, haɓaka mafi kyawun matsayi, da ba da gudummawa ga ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni Crunch Seated Crunch

  • Zauna a ƙasa ko benci tare da baya zuwa na'ura, kama igiyar igiya da hannaye biyu, sa'annan ku ja shi zuwa inda kunnuwanku suke.
  • Yayin da kake ajiye hips ɗinka a tsaye, lanƙwasa a kugu kuma ka yi kwangilar abs don ja jikinka na sama zuwa gwiwoyi.
  • Riƙe matsayin crunch na ɗan lokaci don haɓaka ƙanƙancewa a cikin abs ɗin ku, sannan a hankali komawa wurin farawa.
  • Maimaita motsi don adadin da ake so na maimaitawa, yana tabbatar da cewa ku kula da tashin hankali a cikin abs ɗin ku a cikin dukan motsa jiki.

Lajin Don yi Crunch Seated Crunch

  • **Madaidaicin Form:** Yayin da kuke murzawa na sama gaba, tabbatar da bayan baya ya kasance yana hulɗa da ƙasa ko benci. Wannan yana da mahimmanci don guje wa damuwa da ƙananan baya. Har ila yau, tabbatar da kiyaye gwiwar gwiwar ku a matsayi guda a cikin motsi. Kuskure na gama gari shine a ja igiya da hannunka maimakon yin amfani da abs ɗinka don yin motsi.
  • **Motsi Mai Sarrafawa:** A guji yin gaggawar motsi. Yi crunch a hankali kuma tare da sarrafawa, mai da hankali kan ƙanƙanwar abs ɗin ku ba akan nauyin da kuke ja ba. Bayan kai ƙarar ƙanƙara, a hankali komawa zuwa wurin farawa. Wannan yana tabbatar da cewa tsokoki suna cikin tashin hankali

Crunch Seated Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Seated Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Cable Seated Crunch. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da fahimtar motsin da ya dace. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Crunch Seated Crunch?

  • Kneeling Cable Crunch: Wannan sigar tana buƙatar ka durƙusa a ƙasa, ja da kebul ɗin zuwa ga ƙirjinka yayin lanƙwasawa jikinka.
  • Cable Woodchopper: Wannan bambance-bambancen ya ƙunshi motsi mai karkatarwa, ja da kebul ɗin a jikinka daga babba zuwa ƙaramin matsayi, yana kwaikwayon aikin sare itace.
  • Cable Oblique Crunch: Wannan yana kai hari ga tsokoki na musamman, yana jan kebul ɗin zuwa gefe ɗaya na jikin ku.
  • Cable Reverse Crunch: A cikin wannan bambancin, maimakon ja da kebul ɗin zuwa gare ku, kuna tura shi, shigar da tsokoki na ƙananan ciki.

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

  • Bicycle Crunch wani motsa jiki ne wanda ke cike da Cable Seated Crunch, yayin da yake shiga duka biyu na sama da na ƙasa, yayin da kuma ya haɗa motsin murɗawa wanda ke kaiwa ga ɓangarorin, waɗanda galibi ana yin watsi da su a cikin Cable Seated Crunch.
  • Twand na Rasha kuma na iya dacewa da cranch cranch kamar yadda yake nunawa da aikawar da kuma ƙananan abin da, ƙarfafa tasirin kebul zaune cranch.

Karin kalmar raɓuwa ga Crunch Seated Crunch

  • "Cable Crunch Workout"
  • "Zazzage Cable Crunches"
  • "Ayyukan motsa jiki na Toning"
  • "Cable Machine Abdominal Workouts"
  • "Crunches Amfani da Cable Machine"
  • "Seated Cable Abs Exercise"
  • "Kayan Gym don Motsa Jiki"
  • "Technique na Cable Seated Crunch Technique"
  • "Crunches na Cable Crunches"
  • "Ƙarfafa Ƙungiya tare da Injin Cable"