Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Gluteus Medius, Obliques, Pectineous
• Musulunci Masu ɗauke da masu gudummawa: Gracilis, Rectus Abdominis, Tensor Fasciae Latae

Sakonni ga Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa

Oblique Crunches tare da Bent Knee Leg Lift wani motsa jiki ne mai ƙarfi wanda ke yin niyya ga obliques, ƙananan abs, da ƙwanƙwasa hip, yana ba da cikakkiyar motsa jiki. Wannan motsa jiki ya dace da daidaikun mutane a matsakaicin matakan motsa jiki waɗanda ke neman ƙarfafa ainihin su kuma inganta lafiyar jikin su gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka ma'auni da daidaitawar jikin ku, inganta ingantaccen matsayi, da yuwuwar rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa

• Sanya hannayenku a bayan kan ku, gwiwar hannu sun bazu, kuma ku ɗaga ƙafar hagunku daga ƙasa, lanƙwasa gwiwa a kusurwa 90-digiri.
• Yarda da tsokoki na ciki kuma ka ɗaga saman jikinka daga ƙasa, karkatar da kai don kawo gwiwar hannun dama zuwa gwiwa na hagu.
• Rage jikinka na sama baya zuwa tabarma yayin da kake runtse ƙafar hagunka zuwa ƙasa.
• Maimaita waɗannan matakan don adadin da ake so, sannan ku canza zuwa wancan gefen, kawo gwiwar gwiwar hagu zuwa gwiwa na dama.

Lajin Don yi Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa

• Motsa jiki masu sarrafawa: Yayin da kuke yin aikin, tabbatar cewa motsinku yana jinkiri da sarrafawa. Motsi da sauri, ƙwaƙƙwaran motsi na iya haifar da rauni kuma ba za su kai hari ga tsokoki yadda ya kamata ba. Ɗaga kafadar ku daga ƙasa kuma kawo gwiwa zuwa gwiwar gwiwar ku, sa'an nan kuma sannu a hankali ku koma ƙasa.
• Shiga Mahimmancin ku: Tabbatar cewa kuna shigar da tsokoki na asali a duk lokacin motsa jiki. Ka guji jan wuyanka ko matsawa gaba, saboda hakan na iya haifar da rauni. Jikin ku ya kamata ya kasance yana yin aikin, ba wuyanku ko baya ba.
• Numfashi Daidai: Numfashi kuskure ne na gama-gari da mutane da yawa ke yi yayin wannan darasi. Shaka yayin da kake runtse jikinka, da fitar da numfashi yayin da kake dagawa

Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa?

Ee, masu farawa zasu iya yin Oblique Crunches tare da motsa jiki na Knee Leg Lift. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Wannan motsa jiki yana kai hari ga tsokoki na matattu, waɗanda suke wani ɓangare na ainihin. Zai iya zama ƙalubale da farko, amma tare da aiki, ƙarfi da kwanciyar hankali na ainihin za su inganta. Idan an ji wani rashin jin daɗi ko jin zafi yayin motsa jiki, ana ba da shawarar a tsaya a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa?

• Karkatar Rasha: Wannan wani bambanci ne inda kake zaune a kasa tare da durƙusa gwiwoyi, karkata baya kaɗan ka karkatar da jikinka daga gefe zuwa gefe.
• Bicycle Crunches: A cikin wannan bambancin, kuna kwance a bayanku, ku kawo gwiwoyinku zuwa kirjinku, kuma ku canza taba gwiwar gwiwar ku zuwa gwiwa, yadda ya kamata kuyi aiki na obliques.
• Spiderman Plank Crunch: Wannan bambancin ya haɗa da shiga cikin matsayi na al'ada sannan kuma kawo gwiwa zuwa gwiwar gwiwar hannu a gefe guda, yana murƙushe tsokoki na wucin gadi.
• Side Plank with Twist: Wannan ya haɗa da riƙe matsayi na gefe, sa'an nan kuma amfani da hannunka na kyauta don isa karkashin jikinka sannan kuma baya sama, yana haifar da kullun.

Me suna da abin da ya sanya ɗaukehawa ga Crunches Oblique tare da Ƙafar Ƙafar Ƙwaƙwalwar Ƙafa?

• Planks: Planks babban motsa jiki ne na haɗin gwiwa yayin da suke aiki gaba ɗaya yankin na ciki, gami da obliques. Wannan yana taimakawa wajen gina tushe mai ƙarfi don ƙarin darussan da aka yi niyya kamar Oblique Crunches tare da Bent Knee Leg Lift.
• Bicycle Crunches: Bicycle Crunches shima yana kai hari ga obliques da ƙananan abs, kamar Oblique Crunches tare da Bent Knee Leg Lift. Musanya motsin ƙafafu a cikin wannan motsa jiki na iya taimakawa wajen ƙara yawan kwanciyar hankali da daidaito.