Crunch Twisting Air

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

Sakonni ga Crunch Twisting Air

The Air Twsting Crunch wani motsa jiki ne mai mahimmanci wanda ke ƙarfafawa da sautin tsokoki na ciki, yayin da kuma inganta daidaituwa da daidaitawa. Wannan darasi yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ainihin ƙarfin su da kwanciyar hankali. Mutane da yawa za su iya zaɓar yin Crunch na iska kamar yadda ba wai kawai yana taimakawa wajen cimma yanayin sautin jiki ba, amma yana tallafawa mafi kyawun matsayi kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Crunch Twisting Air

• Ka ɗaga hannun dama da ƙafar hagu a lokaci ɗaya, karkatar da jikinka ta yadda gwiwar hannun dama da gwiwa na hagu su hadu a cikin kumbura a tsakiyar jikinka.
• Rage hannun dama da ƙafar hagu zuwa wurin farawa, kiyaye motsin ku da gangan.
• Maimaita motsi iri ɗaya a gefe ɗaya, ɗaga hannun hagu da ƙafar dama da karkatarwa don gwiwar gwiwar hagu da gwiwa na dama su hadu.
• Ci gaba da musanya tsakanin bangarorin don adadin maimaitawar da kuke so, tabbatar da cewa kuna da tsayin daka kuma ku ci gaba da kasancewa a cikin motsa jiki.

Lajin Don yi Crunch Twisting Air

• Motsi masu sarrafawa: Yi kowane ƙugiya tare da jinkirin motsi da sarrafawa. Ka guji kuskuren gama gari na yin gaggawar motsa jiki ko yin amfani da hanzari don murƙushewa. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Shiga Mahimmancin ku: Mayar da hankali kan shigar da tsokoki na asali yayin kowane ƙumburi. Kuskure na yau da kullun shine ja da wuyanka ko kafadu, wanda zai haifar da rauni da rauni. Madadin haka, tabbatar da asalin ku yana yin aikin.
• Numfashi: Kada ku riƙe numfashi yayin motsa jiki. Numfashi kamar ku

Crunch Twisting Air Tambayoyin Masu Nuna

Shi beginners za su iya Crunch Twisting Air?

Ee, mafari tabbas za su iya yin aikin motsa jiki na murɗawar iska. Duk da haka, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su tabbatar da cewa sun fahimci madaidaicin tsari don kauce wa rauni. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar yadda yake tare da kowane motsa jiki, idan sun ji wani ciwo mai ban mamaki ko rashin jin daɗi, ya kamata su tsaya nan da nan kuma su tuntuɓi ƙwararru.

Me ya sa ya wuce ga Crunch Twisting Air?

• Tsaye Oblique Crunch wani bambanci ne inda kake tsaye tsaye, ka ɗaga gwiwa ɗaya zuwa gefe, ka lanƙwasa na sama jikinka zuwa gwiwa da aka ɗaga.
• Twist na Rasha shine bambance-bambancen zama inda zaku jingina baya kadan kuma ku jujjuya jikinku na sama daga gefe zuwa gefe, na zaɓi tare da nauyi don ƙarin juriya.
• Juya Crunch Twist shine bambancin inda kake kwance a bayanka, dauke kwatangwalo daga bene, kuma karkatar da ƙananan jikinka zuwa gefe ɗaya.
• Plank Twist Crunch shine bambancin ƙalubale inda za ku fara a cikin matsayi, sannan ku kawo gwiwa ɗaya zuwa kishiyar gwiwar hannu a cikin motsi mai karkatarwa.

Me suna da abin da ya sanya ɗaukehawa ga Crunch Twisting Air?

• Rashan Twists wani motsa jiki ne da ke da alaƙa wanda ke haɓaka Crunches Twisting Crunches, yayin da suke haɗa nau'ikan jujjuyawar irin wannan wanda ke taimakawa wajen haɓaka tsokoki a cikin ciki da haɓaka ƙarfin tushen gaba ɗaya.
• Planks kuma sun dace da Crunches Twisting Air da kyau, yayin da suke kai hari ga gaba ɗaya, gami da abdominis masu jujjuyawa da ƙananan baya, suna ba da tushe mai ƙarfi da haɓaka daidaituwa ga ƙungiyoyi masu karkatarwa a cikin Crunches na iska.