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Crunch Tsayayyen Kebul

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 Tsayayyen Kebul

Cable Standing Crunch babban motsa jiki ne mai ƙarfi wanda ke kaiwa abs, obliques, da ƙananan baya, yana taimakawa haɓaka ƙarfin jigon gaba ɗaya da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita juriya gwargwadon iyawar mutum. Mutane na iya zaɓar haɗa wannan darasi a cikin abubuwan yau da kullun don yuwuwar sa don haɓaka matsayi, haɓaka daidaito, da ba da gudummawa ga ƙayyadaddun ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni Crunch Tsayayyen Kebul

  • Ɗauki abin da aka makala igiya daga babban mashin ɗin na USB, saukar da shi ƙasa kuma riƙe shi a matakin kan ku da hannaye biyu.
  • Fara motsa jiki ta hanyar lanƙwasa kugu da ƙoƙarin kawo gwiwar gwiwar ku zuwa gwiwoyinku, yayin da kuke ajiye hips ɗin ku a tsaye. Wannan shine wurin farawanku.
  • Sannu a hankali kwantar da abs ɗin ku kuma karkatar da jikin ku zuwa ƙasa, yayin da kuke riƙe hannayenku a wuri ɗaya. Yi numfashi yayin da kuke yin wannan motsi.
  • A hankali komawa wurin farawa yayin da kuke numfashi, yana tabbatar da jinkirin motsi da sarrafawa. Maimaita aikin don adadin maimaitawar da aka ba da shawarar.

Lajin Don yi Crunch Tsayayyen Kebul

  • ** Haɗa Babban Mahimmancin ku ***: Maɓalli don ingantacciyar igiyar igiyar igiyar igiyar igiya ita ce haɗa tsokoki na asali. Yayin da kake cire kebul ɗin ƙasa, mayar da hankali kan kwangilar tsokoki na ciki maimakon dogaro da hannunka ko baya. Kuskure na yau da kullun shine amfani da hannaye don yin ja, wanda zai iya haifar da damuwa kuma baya kaiwa tsokar da ake so.
  • **Motsi Mai Sarrafawa**: Yi kowane ƙugiya a hankali, sarrafawa. Ka guji kuskuren yin gaggawar motsa jiki ko yin amfani da hanzari don cire kebul ɗin ƙasa. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da ciwon tsoka ko rauni.
  • **Kiyaye Hannunku A tsaye**: Ya kamata hannayenku su kasance a wuri ɗaya a duk lokacin motsa jiki.

Crunch Tsayayyen Kebul Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Tsayayyen Kebul?

Ee, masu farawa zasu iya yin motsa jiki na Cable Standing Crunch. Koyaya, yana da mahimmanci a yi amfani da nauyi mai sauƙi don farawa da mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana iya zama taimako don samun mai horo ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa motsa jiki ya dace da matakin dacewa da burin ku.

Me ya sa ya wuce ga Crunch Tsayayyen Kebul?

  • Cable Twisting Crunch: Wannan bambance-bambancen yana ƙara juzu'i zuwa daidaitaccen ƙumburi, yana yin niyya ga tsokoki na wucin gadi yayin da kuke karkatar da jikin ku yayin kowane crunch.
  • Cable Overhead Crunch: A cikin wannan bambancin, kuna cire kebul ɗin daga saman kan ku, yana ƙara ƙarin juriya da niyya abs na sama.
  • Cable Reverse Crunch: Wannan bambancin ya ƙunshi jan kebul ɗin zuwa jikinka daga ƙaramin matsayi, yana niyya zuwa ƙananan abs.
  • Cable Woodchop Crunch: Wannan bambance-bambancen yana haɗa nau'in ƙugiya tare da motsi mai juyayi, yana kwaikwayon aikin yankan itace, wanda ke kai hari ga gaba ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Crunch Tsayayyen Kebul?

  • Rashan Twist: Wannan motsa jiki yana da matukar dacewa ga Cable Standing Crunch saboda yana kai hari ga obliques, wanda shine tsokoki a gefen ciki. Ta hanyar yin aiki da waɗannan tsokoki, kuna haɓaka ƙarfin ainihin ku da kwanciyar hankali, wanda zai iya haɓaka tasirin Cable Standing Crunch.
  • Bicycle Crunches: Wannan motsa jiki yana cike da Cable Standing Crunch kamar yadda ya ƙunshi duka babba da ƙananan abs, yana ba da cikakken motsa jiki na ciki. Ta hanyar haɗa darussan biyu a cikin aikin yau da kullun, kuna tabbatar da cikakken aikin motsa jiki, wanda zai iya haifar da ingantaccen ƙarfi da kwanciyar hankali gabaɗaya.

Karin kalmar raɓuwa ga Crunch Tsayayyen Kebul

  • Cable Crunch Workout
  • Tsaye Cable Crunch Exercise
  • Waist Toning Cable Exercises
  • Cable Workout don Abs
  • Tsayewar Cable Crunch
  • Cable Machine kugu darussan
  • Crunch Siffar kugu
  • Ayyukan Kebul don Ƙarfafa Ƙarfafawa
  • Tsayayyen Cable Crunch don Abs
  • Waist Slimming Cable Workouts.