Crunch ƙwanƙwasa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Crunch ƙwanƙwasa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara ne wanda ya fi dacewa da tsokoki na cinya na ciki da kuma ainihin, yana inganta ƙarfi, sassauci, da daidaito. Zabi ne mai kyau ga duk wanda ke neman haɓaka ƙananan ƙarfin jikinsu, musamman ƴan wasa da masu sha'awar motsa jiki waɗanda ke buƙatar masu ƙarfi masu ƙarfi don wasan motsa jiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ƙimar lafiyar ku gabaɗaya, taimakawa rigakafin rauni, da ba da gudummawa ga ingantaccen kwanciyar hankali da sarrafawa.

Yanayinta: tsammanin nuni a nuni Crunch ƙwanƙwasa

Lajin Don yi Crunch ƙwanƙwasa

• Daidaitaccen motsi: Makullin ƙwanƙwasawa shine haɗa gwiwoyinku tare da matse cinyoyin ku na ciki. Ka guji kuskuren gama gari na amfani da hannayenka ko hannaye don jawo gwiwowinka tare. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• Motsi Mai Sarrafa: Yi aikin a hankali da sarrafawa. Guguwa cikin motsi ko yin amfani da ƙarfi don haɗa gwiwoyinku tare na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Maimakon haka, mayar da hankali kan shigar da tsokoki na cinyoyin ku na ciki a cikin dukan motsin ku.
• Numfashi: Kada ka riƙe numfashi yayin motsa jiki. Yana da mahimmanci ku numfashi yayin da kuke haɗa gwiwoyinku tare da numfashi yayin da kuka saki. Rike numfashin ku na iya haifar da karu

Crunch ƙwanƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Crunch ƙwanƙwasa?

Ee, masu farawa zasu iya yin motsa jiki na Groin Crunch. Duk da haka, ya kamata su fara da ƙananan ƙarfi kuma a hankali suna karuwa yayin da suke ƙarfafa ƙarfi da sassauci. Hakanan yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan ba su da tabbacin yadda za su yi wannan motsa jiki, ya kamata su nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Crunch ƙwanƙwasa?

• The Reverse Crunch wani bambanci ne inda ka kwanta a bayanka, ka ɗaga hips ɗinka daga ƙasa kuma ka murƙushe gwiwoyi a ciki zuwa ga ƙirjinka.
• Bicycle Crunch wani nau'i ne mai ƙarfi wanda ba wai kawai ya kai hari ga makwancin gwaiwa ba amma kuma yana shiga cikin ɓangarorin, inda kuke canza kowane gwiwa zuwa kishiyar gwiwar hannu a cikin motsin keke.
• Crunch Leg Crunch shine mafi ƙalubalanci sigar inda zaku ɗaga ƙafafunku madaidaiciya zuwa saman rufi kuma ku ruɗe sama, kuna niyya ga ƙananan abs da makwancin gwaiwa.
• Kick ɗin Flutter ɗan ƙaramin ƙarfi ne inda kuka kwanta a kwance kuma kuna ɗagawa da runtse ƙafafunku a cikin motsi mai kama da almakashi, haɗa makwancin gwaiwa da ƙananan abs.

Me suna da abin da ya sanya ɗaukehawa ga Crunch ƙwanƙwasa?

• Gilashin Hip: Ta hanyar ƙarfafa glutes da ƙananan baya, wannan motsa jiki na iya ba da tallafi mafi kyau da kwanciyar hankali a lokacin Groin Crunch, rage haɗarin rauni da haɓaka aiki.
• A plank ɗin: Wannan motsa jiki yana ƙarfafa duka ainihin, gami da tsokoki da aka yi amfani da shi a cikin gwaishi, yana barin mafi kyawun iko da inganci yayin motsi.