Crunch with Medicine Ball

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Mai ɗakunan lafiya
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Crunch with Medicine Ball

Crunch tare da Kwallon Magunguna wani motsa jiki ne mai ƙarfi wanda ke hari da ƙarfafa tsokoki, gami da abs da obliques, yayin da kuma inganta daidaito da daidaitawa. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan 'yan wasa, waɗanda ke neman haɓaka ainihin ƙarfin su da kwanciyar hankali. Haɗa ƙwallon magani a cikin ƙwanƙwasa na al'ada yana ƙara ƙarin ƙalubale da iri-iri ga aikin motsa jiki, yana sa ya zama mafi inganci da jan hankali.

Yanayinta: tsammanin nuni a nuni Crunch with Medicine Ball

• Riƙe ƙwallon magani da hannaye biyu kuma ku ajiye shi a kirjin ku.
• A hankali ɗaga jikinka na sama, ta amfani da tsokoki na ciki, zuwa gwiwoyi yayin da kake ajiye ƙwallon magani a ƙirjinka.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da ci gaba da kwangilar ku.
• Rage jikin ku zuwa wurin farawa, yayin da kuke kula da iko kuma ba ku ƙyale jikin ku kawai ya sauke baya ba.

Lajin Don yi Crunch with Medicine Ball

• ** Shiga Jikin ku ***: Lokacin da kuke yin ƙumburi, tabbatar cewa kuna shiga tsokoki na ciki, ba wuyanku ko wasu sassan jikin ku ba. Ka guji kuskuren gama gari na jan wuyanka gaba wanda zai iya takura shi. Maimakon haka, mayar da hankali kan ɗaga saman jikin ku ta amfani da tsokoki na asali.
• **Kiyaye Sarrafa**: Lokacin ragewa jikinku baya zuwa wurin farawa, yi haka a hankali da sarrafawa. Ka guji dabi'ar sauke jikinka da sauri, saboda wannan zai iya haifar da rauni kuma yana rage tasirin motsa jiki.
• ** Kiyaye Kallonku Sama ***: Kuskure na gama gari shine kallon ƙasa ko zuwa gwiwoyi yayin yin ƙumburi. Maimakon haka, kiyaye kallonka sama ko a a

Crunch with Medicine Ball Tambayoyin Masu Nuna

Shi beginners za su iya Crunch with Medicine Ball?

Ee, masu farawa za su iya yin Crunch tare da motsa jiki na Ball, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don guje wa rauni. Hakanan ana ba da shawarar samun wanda ya ƙware a motsa jiki ko mai horar da ku da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun, kuma ku saurari jikin ku. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki.

Me ya sa ya wuce ga Crunch with Medicine Ball?

• Medicine Ball V-Up: Don wannan motsa jiki, kwanta a bayanka, riƙe ƙwallon magani da hannaye biyu. A lokaci guda ɗaga ƙafafunku da na sama daga ƙasa, kai ƙwallon zuwa ƙafafunku, sannan sannu a hankali ku koma ƙasa.
• Maganin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙƙarfan Ƙaƙwal ) : Fara da kwanta a bayanka tare da kafafun ka a mike cikin iska. Riƙe ƙwallon maganin a sama da ƙirjin ku, sannan ku murƙushe sama kuma kuyi ƙoƙarin taɓa yatsunku da ƙwallon.
• Maganin Kwallon Bicycle Crunch: A cikin wannan bambancin, kuna yin motsa jiki na motsa jiki amma kuna riƙe ƙwallon magani a tsakanin hannayenku, waɗanda aka shimfiɗa a bayan kai. Yayin da kuka kawo gwiwa daya zuwa kirjin ku, kuna kuma kawo kwallon magani zuwa ga gwiwa.
• Kwallon Magani Zazzagewar Knee Tuck: Zauna

Me suna da abin da ya sanya ɗaukehawa ga Crunch with Medicine Ball?

• Medicine Ball Slam: Wannan motsa jiki yana amfani da kayan aiki iri ɗaya - ƙwallon magani, kuma yana cike da ƙumburi ta hanyar aiki na sama da tushe, haɓaka ƙarfi da daidaitawa wanda zai iya haɓaka aikin crunch tare da ƙwallon magani.
• Plank Rike: Tsayayyen tsarin motsa jiki ne wanda ya dace da yanayi mai ƙarfi na crunch tare da ƙwallon magani ta hanyar ƙarfafa ainihin, haɓaka kwanciyar hankali, da haɓaka jimiri, wanda zai iya taimakawa wajen kiyaye tsari daidai lokacin ƙumburi tare da ƙwallon magani.