Dakatar da Supine Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Dakatar da Supine Crunch

The Suspension Supine Crunch wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga ainihin tsokoki, inganta ƙarfi, daidaito, da kwanciyar hankali. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka ikon sarrafa jikin su gabaɗaya, haɓaka matsayi, da cimma matsakaicin sautin tsakiya.

Yanayinta: tsammanin nuni a nuni Dakatar da Supine Crunch

• Tsayawa kafafunku madaidaiciya, ɗaga kwatangwalo daga ƙasa ta hanyar ja gwiwoyi zuwa kirjin ku.
• Dakata a saman motsi kuma ku yi kwangilar abs ɗin ku na daƙiƙa guda.
• Sannu a hankali rage kwatangwalo zuwa kasa, mika kafafun ku zuwa wurin farawa.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku cikin duk lokacin aikin.

Lajin Don yi Dakatar da Supine Crunch

• Shiga Mahimmancin ku: Kuskure ɗaya na gama gari shine ta yin amfani da ƙarfi ko ƙarfin hannaye da ƙafafu don yin ɓarna maimakon shigar da ainihin ku. Ya kamata ku mai da hankali kan yin amfani da tsokoki na ciki don ɗaga jikinku na sama daga ƙasa. Wannan zai tabbatar da cewa kuna samun mafi kyawun motsa jiki da kuma niyya ga tsokoki masu dacewa.
• Motsi masu Sarrafa: Guji motsi da sauri. Maimakon haka, ɗaga jikinka na sama a hankali da sarrafawa, kuma rage shi baya ƙasa kamar yadda. Wannan zai taimaka shigar da tsokoki a cikin dukan motsi da kuma hana rauni.
• Numfashi: Sau da yawa ana watsi da numfashi amma yana da mahimmanci ga wannan darasi. Yi numfashi yayin da kake ɗaga jikinka sama kuma ka shaƙa yayin da kake

Dakatar da Supine Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Supine Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Supine Crunch. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ƙarfi da kwanciyar hankali. Ya kamata masu farawa su fara da ƙananan ƙarfi kuma a hankali suna ƙaruwa yayin da ƙarfin su ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan babu tabbas, masu farawa yakamata su nemi jagora daga ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dakatar da Supine Crunch?

• The Weighted Suspension Supine Crunch: Don wannan sigar, kuna riƙe farantin nauyi ko dumbbell a kan ƙirjin ku yayin yin ƙuƙuwa don ƙara juriya da ƙara ƙarfin motsa jiki.
• Twisting Suspension Supine Crunch: Wannan bambance-bambancen ya ƙunshi karkatar da gangar jikin ku yayin da kuke murƙushewa, wanda ke kai hari ga tsokoki na wucin gadi don ingantaccen aikin motsa jiki.
• Ƙafafun Dakatar Dakatar da Ƙafa: Maimakon durƙusa gwiwoyinku, kuna riƙe ƙafafunku madaidaiciya kuma ku ɗaga su yayin da kuke murƙushewa. Wannan yana ƙara ƙarin ƙalubale ga ƙananan abs ɗin ku.
• Maɗaukakin Dakatar Dakatarwar Supine Crunch: Wannan bambancin ya ƙunshi ɗaga ƙafafunku ta amfani da mataki ko benci. Wannan yana ƙara kewayon motsi kuma yana sa ƙumburi ya zama ƙalubale.

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

• Twist na Rasha wani ƙarin motsa jiki ne yayin da yake kaiwa ga ɓangarorin, yana haɓaka ƙarfin gabaɗaya da kwanciyar hankali na ainihin, wanda ke da mahimmanci don aiwatar da Suspension Supine Crunches yadda ya kamata.
• Bicycle Crunch shima yana cike da Suspension Supine Crunch kamar yadda yake ƙunshe da motsi iri ɗaya amma yana ƙara juzu'i mai jujjuyawa, yana aiki ga abdominis da ƙumburi, kuma ta haka yana haɓaka babban ƙarfi da kwanciyar hankali.