Curl-up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Curl-up

Motsa jiki na Curl-up shine ainihin motsa jiki mai ƙarfafawa wanda ke yin niyya ga tsokoki na ciki, haɓaka haɓaka gabaɗaya da haɓaka matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, waɗanda ke neman haɓaka ƙarfin ƙarfi da kwanciyar hankali. Shiga cikin wannan motsa jiki na iya taimakawa wajen inganta daidaituwa, tallafawa lafiyar baya, da haɓaka aiki a cikin wasanni daban-daban da ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Curl-up

• Sanya hannuwanku a bayan kai, amma kada ku ja wuyan ku; a maimakon haka, bari gwiwar gwiwarku su nuna ga tarnaƙi.
• A hankali ɗaga kai, kafadu, da baya na sama daga ƙasa ta amfani da tsokoki na ciki, ajiye ƙananan baya a ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan sannu a hankali rage kanku baya zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau da motsin sarrafawa gaba ɗaya.

Lajin Don yi Curl-up

• **Motsi Mai Sarrafawa**: Wani kuskure kuma shine yin aikin cikin gaggawa. Duk da yake yana iya zama kamar ana ƙara yin aiki, yin gaggawa ta cikin motsi na iya zama ƙasa da tasiri kuma mafi haɗari. Madadin haka, yi kowace murƙushewa a hankali, sarrafawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• ** Numfashi ***: Yana da mahimmanci a yi numfashi daidai yayin da ake yin lanƙwasa. Shaka yayin da kake runtse jikinka da fitar da numfashi yayin da kake dagawa. Riƙe numfashin ku ko numfashi ba bisa ka'ida ba na iya ƙaruwa

Curl-up Tambayoyin Masu Nuna

Shi beginners za su iya Curl-up?

Ee, masu farawa zasu iya yin motsa jiki na Curl-up. Motsa jiki ne mai sauƙi wanda ke kaiwa tsokoki na ciki. Anan ga ainihin jagora akan yadda ake yin shi: 1. Kwanta a bayanka a kasa. 2. Kunna gwiwoyinku kuma ku dasa ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam. 3. Haɗa hannuwanku akan ƙirjin ku. 4. Kwangilar abs ɗinku kuma ku shaka. 5. A kan exhale, ɗaga jikinka na sama, sanya kai da wuyanka a natsuwa. 6. Shaka kuma komawa wurin farawa. Ka tuna, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki, zaku iya ƙara yawan maimaitawar ku. Idan kuna da wata damuwa ta lafiya, yana da kyau ku tuntuɓi likita ko ƙwararrun motsa jiki kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Curl-up?

• Ƙwallon Ƙwallon Magunguna: A cikin wannan bambancin, kuna yin kullun yayin da kuke riƙe da ƙwallon magani don ƙara juriya da ƙara wahalar motsa jiki.
• Nauyin Nauyin Nauyi: Wannan ya haɗa da yin nadi na gargajiya tare da farantin nauyi ko dumbbell a kan ƙirjin ku don ƙara ƙarin ƙalubale.
• Kwanciyar kare tsayewa: Wannan bambance-bambancen yana buƙatar ku yin curl-up akan ƙwanƙƙarar kwanciyar hankali, wanda ke cikin mawuyacin tsokane ku saboda farfajiyar da ba a iya amfani da shi ba.
• Twist Curl-up: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a saman motsin, ɓangarorin daban-daban, don haɗa tsokoki masu ma'ana.

Me suna da abin da ya sanya ɗaukehawa ga Curl-up?

• Twist na Rasha wani motsa jiki ne mai fa'ida wanda ya dace da Curl-up saboda ba wai kawai yana aiki da abdominis na dubura kamar Curl-up ba, har ma yana shiga cikin obliques, don haka yana haɓaka haɓakar haɓakar tsokoki na ciki.
• Kafa tsararru sune ƙari ƙari kamar yadda suke yiwa ƙananan tsokoki na ciki, waɗanda galibi ana watsi dasu a cikin ayyukan motsa jiki da yawa, don haka tabbatar da daidaito da ingantaccen ƙarfi da ƙarfi.