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 with Medicine Ball motsa jiki motsa jiki ne mai ƙarfi wanda ke ƙarfafa ƙuƙuwar ciki na gargajiya ta hanyar ƙara juriya mai nauyi, ƙarfafawa yadda ya kamata da toning tsokoki. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita nauyin ƙwallon maganin gwargwadon ƙarfin mutum da matakin dacewa. Wannan motsa jiki yana da kyawawa ga waɗanda ke da niyyar inganta ƙarfin ciki, haɓaka lafiyarsu gabaɗaya, da ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Crunch with Medicine Ball

• Riƙe ƙwallon maganin da hannaye biyu kuma sanya shi a kan ƙirjin ku.
• A hankali ɗaga jikinka na sama, ta amfani da tsokoki na ciki, yayin da kake ajiye ƙwallon maganin a kirjinka, har sai kafadunka sun fita daga ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage girman jikin ku zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa da tsari mai kyau a ko'ina.

Lajin Don yi Crunch with Medicine Ball

• Matsalolin Sarrafa: Wani kuskuren gama gari shine yin ɓarna da sauri. Maimakon haka, yi motsa jiki a hankali, sarrafawa. Yayin da kake ƙwanƙwasa, ci gaba da mayar da hankali kan abs, exhale da ɗaga jikinka na sama yayin da kake ajiye ƙananan baya a ƙasa. Sa'an nan sannu a hankali rage kanku baya yayin da kuke shakar numfashi. Wannan zai taimaka wajen aiwatar da tsokoki na ciki yadda ya kamata.
• Daidaiton Amfani da Kwallon Magunguna: Ya kamata ƙwallon maganin ya tsaya tsayin daka kuma ya kasance a saman ƙirjin ku a duk lokacin motsa jiki. Ka guji murɗa ƙwallon ƙafa ko amfani da hannunka don ɗaga jikinka, saboda hakan na iya haifar da rauni da rage tasirin motsa jiki.
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Crunch with Medicine Ball Tambayoyin Masu Nuna

Shi beginners za su iya Crunch with Medicine Ball?

Ee, masu farawa zasu iya yin Crunch tare da motsa jiki Ball. Duk da haka, ya kamata su fara da ƙwayar magani mai sauƙi har sai sun inganta ƙarfinsu da siffar su. Yana da mahimmanci don tabbatar da tsari daidai don guje wa kowane rauni mai yuwuwa. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likita kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Crunch with Medicine Ball?

• Medicine Ball V-Up: A cikin wannan darasi, kuna riƙe ƙwallon magani da hannaye biyu kuma kuyi V-up, kuna kawo ƙwallon zuwa ƙafafunku a saman motsi.
• Medicine Ball Slam: Wannan cikakken motsa jiki ya ƙunshi ɗaga ƙwallon magani sama da kai sannan kuma da ƙarfi da ƙarfi ta harba shi ƙasa, shigar da abs a cikin tsari.
• Maganin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararwa: Kwance a kan baya, za ku ɗaga kafafunku da hannayenku don haɗuwa a wuri mai taɓa ƙafar ƙafa, riƙe da ƙwallon magani a hannayenku.
• Kwallon Magani Zazzage Knee Tuck: A cikin wannan bambancin, kuna zaune a ƙasa tare da ƙwallon magani a hannunku, dan kadan baya baya, kuma ku kawo gwiwoyinku zuwa kirjin ku, ta amfani da abs don sarrafa motsi.

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

• Magungunan Ball Slams: Wannan motsa jiki yana da kyau sosai saboda ba wai kawai yana ƙarfafa tushen ba amma yana inganta ƙarfi da daidaitawa, wanda zai iya haɓaka motsin fashewar da ake buƙata don crunches tare da ƙwallon magani.
• Planks: Planks suna da cikakkiyar ma'amala ga Crunch tare da Kwallan Magunguna yayin da suke taimakawa wajen ƙarfafa dukkan jigon, inganta kwanciyar hankali da daidaitawa, da haɓaka sautin tsoka na ciki gaba ɗaya, wanda zai iya inganta tasiri da nau'in crunch.