Crunches Oblique tare da Madaidaicin Ƙafafun Daga

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

Sakonni ga Crunches Oblique tare da Madaidaicin Ƙafafun Daga

Oblique Crunches tare da Madaidaicin Ƙafar Ƙafar motsa jiki ne mai motsa jiki wanda ke yin hari da ƙarfafa ainihin, musamman tsokoki na wucin gadi, yayin da yake shiga ƙananan jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ainihin ƙarfin su, kwanciyar hankali, da ma'aunin jiki gaba ɗaya. Wannan motsa jiki yana da amfani musamman saboda ba wai kawai yana haɓaka sautin tsoka da ma'anar ba, amma har ma yana taimakawa wajen inganta matsayi da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Crunches Oblique tare da Madaidaicin Ƙafafun Daga

• Sanya abs ɗin ku kuma ɗaga kanku da kafaɗunku daga tabarmar yayin da kuke manna ƙananan baya a cikin tabarma.
• Yayin da kake murƙushewa, karkatar da gangar jikinka zuwa dama, ƙoƙarin taɓa gwiwar gwiwar hagu zuwa gwiwarka na dama yayin da kake riƙe ƙafafu a tsaye.
• Rage jikinka na sama baya zuwa tabarma yayin da kake ajiye kafafun ka.
• Maimaita motsi iri ɗaya a gefe guda, karkatar da gangar jikin ku zuwa hagu da ƙoƙarin taɓa gwiwar gwiwar dama zuwa gwiwa na hagu.

Lajin Don yi Crunches Oblique tare da Madaidaicin Ƙafafun Daga

• Motsi Mai Sarrafawa: Ɗaga ƙafa ɗaya a tsaye sannan kuma ka murƙushe jikinka a diagonal, ƙoƙarin taɓa gwiwar gwiwar ka zuwa gwiwa da aka ɗaga. Ka guji kuskuren yin gaggawar motsi. Makullin tasiri mai mahimmanci crunches shine jinkirin, ƙungiyoyi masu sarrafawa waɗanda ke tafiyar da tsokoki na tsakiya.
• Kiyaye Ƙarshen Baya Lebur: Yayin da kake ɗaga ƙafarka da ƙuƙuwa, tabbatar da bayan baya ya kasance a kwance a ƙasa. Idan ya yi harbi, kuna hadarin danne bayan ku.
• Ikon Numfashi: Numfashi yayin da kuke murƙushewa da numfashi yayin da kuke saukar da kanku baya zuwa wurin farawa. Wannan yana taimakawa kula da ƙwanƙwasa, kuma iskar oxygen daidai yana taimakawa tsokoki suyi aiki sosai.
• Hutu na yau da kullun: Don

Crunches Oblique tare da Madaidaicin Ƙafafun Daga Tambayoyin Masu Nuna

Shi beginners za su iya Crunches Oblique tare da Madaidaicin Ƙafafun Daga?

Haka ne, masu farawa zasu iya yin Oblique Crunches tare da motsa jiki na ƙafar ƙafar ƙafa, amma ya kamata su fara sannu a hankali kuma tabbatar da cewa suna amfani da tsari mai kyau don kauce wa rauni. Yana da mahimmanci a haɗa ainihin kuma ku guje wa takura wuya. Idan motsa jiki yana da wahala sosai, masu farawa zasu iya canza shi ta hanyar durƙusa gwiwoyi ko yin ƙugiya da ɗaga ƙafa dabam har sai sun sami ƙarfi. Ana ba da shawarar koyaushe don tuntuɓar mai horarwa ko ƙwararrun motsa jiki lokacin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Crunches Oblique tare da Madaidaicin Ƙafafun Daga?

• Tsaye Oblique Crunches tare da ɗaga ƙafa: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke tsaye. Kuna ɗaga ƙafa ɗaya zuwa gefe yayin da kuke murƙushe tilas ɗinku zuwa ƙafar da aka ɗaga.
• Oblique Crunches tare da Madaidaicin Ƙafar Ƙafa: Wannan bambancin ya haɗa da musanya ƙafafu don kowane crunch. Yana ƙara ƙarin ƙalubale ga daidaitawa da ma'auni.
• Crunches Oblique tare da Madaidaicin Ƙafar Ƙafa akan Ƙwallon Ƙarfafawa: Yin motsa jiki a kan ƙwallon kwanciyar hankali na iya ƙara matakin wahala ta ƙara wani abu na ma'auni.
• Crunches Oblique tare da Madaidaicin Ƙafar Ƙafa da Ƙarƙashin Ƙarfafawa: Ƙara maɗaurin juriya a kusa da idon sawun ku yayin ɗaga ƙafar na iya ƙara motsa jiki da kuma kara shiga tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Crunches Oblique tare da Madaidaicin Ƙafafun Daga?

• Planks: Planks suna shiga dukkan yanki mai mahimmanci ciki har da obliques, suna cike da Oblique Crunches tare da Madaidaicin Ƙafar Ƙafa ta ƙarfafa tsokoki na asali da inganta matsayi da daidaituwa.
• Bicycle Crunches: Waɗannan su ne motsa jiki mai ƙarfi wanda, kamar Oblique Crunches tare da Madaidaicin Ƙafar Ƙafa, shiga cikin obliques da tsokoki na ciki, amma kuma sun haɗa da gyare-gyaren hip da ƙananan jiki, samar da ingantaccen aikin motsa jiki.