Dakatar da Reverse Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Obliques, Tensor Fasciae Latae

Sakonni ga Dakatar da Reverse Crunch

The Suspended Reverse Crunch shine babban motsa jiki mai ƙarfi wanda ke kaiwa ƙananan abs, gyare-gyaren hip, da obliques, yana ba da cikakkiyar motsa jiki na ciki. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi gwargwadon ƙarfin mutum da sassauci. Mutane za su so yin wannan motsa jiki saboda yana haɓaka ainihin kwanciyar hankali, inganta matsayi, da kuma taimakawa wajen samun sautin tsaka-tsaki mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Dakatar da Reverse Crunch

• Tsaya kafafunku madaidaiciya kuma tare, sannan ku ɗaga hips ɗinku daga ƙasa ta amfani da ƙananan ƙananan ku don jawo gwiwoyinku zuwa kirjin ku.
• Dakata na ɗan lokaci lokacin da gwiwoyinku suke a matakin ƙirji, tabbatar da cewa an sami cikakkiyar kwangilar ku.
• Sannu a hankali runtse ƙafafunku zuwa wurin farawa, kiyaye abs ɗin ku kuma kada ku bar baya ya taɓa ƙasa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin sarrafawa a ko'ina.

Lajin Don yi Dakatar da Reverse Crunch

• **Motsin da ake Sarrafawa**: A guji yin gaggawar motsa jiki. Ya kamata motsin ku ya kasance a hankali kuma a sarrafa shi. Lokacin da kuka runtse ƙafafunku, yi a hankali don haɓaka haɗin tsokoki na ciki. Kuskure na yau da kullun shine barin kafafu su sauke da sauri, wanda ya rage tasirin motsa jiki kuma zai iya haifar da rauni.
• ** Numfasawa ***: Numfashin da ya dace yana da mahimmanci a kowane motsa jiki, gami da Dakatarwa Reverse Crunch. Yi numfashi yayin da kuke runtse ƙafafunku da fitar da numfashi yayin da kuke ɗaga gwiwoyinku zuwa ga ƙirjin ku. Wannan zai taimaka maka kiyaye iko da kwanciyar hankali yayin motsa jiki.
• **A Gujewa Amfani Da Lokaci**:

Dakatar da Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Reverse Crunch?

Ee, masu farawa za su iya yin aikin motsa jiki na Reverse Crunch, amma ya kamata su tabbatar suna da tsari da dabara mai kyau don guje wa rauni. Wannan motsa jiki yana buƙatar takamaiman adadin ƙarfi da kwanciyar hankali. Idan mafari ya same shi yana da ƙalubale sosai, za su iya farawa da motsa jiki mafi sauƙi don haɓaka ƙarfin su, kamar ƙuƙumma na yau da kullun ko ɗaga gwiwa, kuma a hankali suna ci gaba zuwa ƙarin ci gaba kamar Crunch Reverse Reverse. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Dakatar da Reverse Crunch?

• Dakatar da Ƙafar Tadawa wani bambanci ne inda kuke cikin rataye, amma kuna ɗaga ƙafafunku tsaye maimakon durƙusa gwiwoyi.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwa ) ne na Ƙasa wanda ke kwance a bayanku a kan ƙwallon Swiss kuma ku yi motsi na baya.
• Sliding Disc Reverse Crunch shine bambancin ƙalubale inda kuke amfani da fayafai masu zamewa a ƙarƙashin ƙafafunku yayin da kuke cikin matsayi, kuma ku ja gwiwoyinku zuwa ƙirjinku.
• TRX Reverse Crunch shine bambancin mai horar da dakatarwa inda kuka sanya ƙafafunku a cikin madaurin TRX kuma ku ɗaga gwiwoyinku zuwa kirjin ku.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Reverse Crunch?

• Bicycle Crunches shima yana daɗaɗa Reverse Crunches da kyau, yayin da suke kai hari ga abdominis na dubura da madaidaitan, kama da Suspended Reverse Crunches, don haka haɓaka ƙarfi da sassaucin waɗannan tsokoki, wanda zai haifar da kyakkyawan aiki da sakamako yayin yin Crunches Reverse Reverse.
• Rataye Ƙafafun Ƙafa wani ƙarin motsa jiki ne kamar yadda kuma suke kaiwa ƙananan tsokoki na ciki da ƙwanƙwasa hip, kama da suspended Reverse Crunches, wanda zai iya taimakawa wajen inganta yanayin motsi, ƙarfi, da sarrafawa a cikin waɗannan yankunan, yana haifar da ingantaccen aiki a cikin Suspended. Juya Crunches.