Crunch tare da ɗaga ƙafa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Crunch tare da ɗaga ƙafa

Crunch tare da Ƙafar Ƙafar motsa jiki ne mai ƙarfi wanda ke kai hari ga tsokoki na tsakiya, musamman ma ƙananan abs, inganta ƙarfi, kwanciyar hankali, da matsayi mafi kyau. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning tsokoki na ciki ba amma yana haɓaka daidaituwar jiki gaba ɗaya da daidaito.

Yanayinta: tsammanin nuni a nuni Crunch tare da ɗaga ƙafa

• Ɗaga ƙafafunku daga ƙasa, kawo gwiwoyinku kai tsaye sama da kwatangwalo, kuma ku durƙusa gwiwoyi a kusurwa 90-digiri.
• Sanya hannayenku a bayan kan ku, kuna buɗe gwiwar gwiwar ku a buɗe.
• Ɗaga jikinka na sama daga ƙasa, yin ƙugiya, yayin da kake ɗaga kwatangwalo daga ƙasa.
• Rage jikin ku na sama da hips baya zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Crunch tare da ɗaga ƙafa

• Motsi masu sarrafawa: Yi kowane motsi a hankali kuma tare da sarrafawa. Ka guji kuskuren yin amfani da hanzari don ɗaga jikinka da ƙafafu. Maimakon haka, haɗa tsokoki na ciki don yin ɗagawa. Wannan zai tabbatar da cewa kuna aiki daidai tsokoki kuma kada ku sanya damuwa a wuyanku ko baya.
• Numfasawa: Yana da mahimmanci a yi numfashi daidai yayin yin wannan motsa jiki. Shaka yayin da kake runtse jikinka da ƙafafu, kuma exh

Crunch tare da ɗaga ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Crunch tare da ɗaga ƙafa?

Ee, masu farawa zasu iya yin Crunch tare da motsa jiki na Leg Lift. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari daidai don guje wa rauni. Yana iya zama ƙalubale da farko saboda yana haɗar tsokoki na sama da na ƙananan ciki, amma tare da yin aiki akai-akai, ƙarfi da jimiri zasu inganta. Idan yana jin da wuya sosai, akwai bambance-bambance masu sauƙi da motsa jiki waɗanda za a iya amfani da su don ginawa. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali daga baya.

Me ya sa ya wuce ga Crunch tare da ɗaga ƙafa?

• Bicycle Crunch with Leg Left: Wannan haɗe ne na ƙuƙuwar keken gargajiya da ɗaga ƙafafu, inda za ku musanya tsakanin ɗaga ƙafafu da yin ƙullun keke.
• Ƙwallon Ƙwallon Ƙarfafawa tare da Ƙafar Ƙafa: Don wannan bambancin, kuna buƙatar ƙwallon kwanciyar hankali. Kuna yin crunch akan ƙwallon, sa'an nan kuma ɗaga ƙafafunku yayin kiyaye ma'auni.
• Crunch mai nauyi tare da ɗaga ƙafa: Wannan ya haɗa da riƙe nauyi a ƙirjin ku yayin yin ƙumburi, sannan ɗaga ƙafafunku yayin kiyaye nauyi.
• Plank to Crunch with Left Left: Fara a wuri mai tsayi, sannan kawo gwiwa ɗaya zuwa ga ƙirjin ku don yin ƙugiya, ɗaga ƙafa ɗaya, sa'an nan kuma komawa matsayin plank kuma maimaita tare da ɗayan kafa.

Me suna da abin da ya sanya ɗaukehawa ga Crunch tare da ɗaga ƙafa?

• Bicycle Crunches wani motsa jiki ne na haɗin gwiwa saboda suma suna yin niyya ga ainihin tsokoki, musamman ma'auni, kuma suna ƙara wani sashi na juyawa wanda ke haɓaka kewayon motsi da ƙarfin motsa jiki.
• Masu murdawa na Rasha na iya haɗawa da Crunch tare da Ƙafar Ƙafar ta hanyar yin niyya ga dukan yankin ciki, gami da ƙananan abs da obliques, inganta ƙarfin asali da daidaituwa.