Dakatarwa Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Dakatarwa Crunch

Dakatarwar Crunch babban motsa jiki ne mai inganci wanda ke amfani da mai horar da dakatarwa don shiga da ƙarfafa abs, obliques, da ƙananan baya. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita matakin wahala ta hanyar canza kusurwar jikin ku. Mutane za su so yin wannan motsa jiki don inganta ainihin ƙarfinsu, haɓaka daidaito da kwanciyar hankali, da ƙara ƙarfin aikin su gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dakatarwa Crunch

• Tsaya jikinka a mike da matsewa, sannan a hankali zana gwiwowinka zuwa kirjinka, ka lankwashe su yayin da kake yin haka.
• Yarda da tsokoki na ciki yayin da gwiwoyinku suka kusanci ƙirjin ku, tabbatar da kula da sarrafawa kuma kada ku ƙyale ƙarfin yin aikin.
• Dakata na ɗan lokaci a kololuwar motsi, sannan a hankali ƙara ƙafafunku baya zuwa matsayin plank.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da baya madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Dakatarwa Crunch

• Babban Haɗin kai: Maɓalli don ingantaccen Crunches Suspension shine shigar da ainihin ku. Wannan yana nufin ja maɓallin ciki zuwa ga kashin baya da kuma kiyaye abs ɗin ku a duk lokacin motsi. Ka guji kuskuren gama gari na barin cikinka ya yi sanyi ko baka na baya, wanda zai iya haifar da damuwa mara amfani a bayan ka.
• Motsi Mai Sarrafa: Tabbatar da yin ƙugiya a hankali da sarrafawa. Guguwa cikin motsi ko yin amfani da ƙarfi don ja gwiwoyi zuwa ƙirjin ku na iya rage tasirin motsa jiki da ƙara haɗarin rauni.
• Numfashi: Kada ka riƙe numfashi yayin da kake aikin motsa jiki. Shaka yayin da kuke mika jikin ku da fitar da numfashi yayin da kuke ja gwiwoyinku zuwa kirjin ku

Dakatarwa Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Dakatarwa Crunch?

Ee, masu farawa zasu iya yin motsa jiki na dakatarwar Crunch, amma yana iya zama ƙalubale saboda yana buƙatar ainihin ƙarfi da kwanciyar hankali. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi. Zai iya zama taimako a sami mai koyarwa ko gogaggen mutum wanda zai jagorance ta hanyar.

Me ya sa ya wuce ga Dakatarwa Crunch?

• Crunch Suspension TRX: A cikin wannan bambancin, ƙafafunku suna cikin madauri na TRX yayin da hannayenku suke a ƙasa, kuma kuna yin kullun ta hanyar kawo gwiwoyi zuwa kirjin ku.
• The Suspension Oblique Crunch: Wannan bambance-bambancen ya shafi tsokoki na musamman, inda za ku karkatar da jikin ku yayin da kuke yin kullun don shiga tsokoki na ciki.
• Crunch Dakatar Da Kafa Daya-Kafa: A cikin wannan sigar, kuna amfani da ƙafa ɗaya kawai a cikin madaurin dakatarwa, wanda ke ƙara ƙarin ma'auni da ƙalubalen kwanciyar hankali ga motsa jiki.
• Tsawaita Tsayawa Crunch: Wannan bambance-bambancen ya haɗa da tsawaita kafafun ku kai tsaye kafin ku jawo su don ƙuƙuwa, wanda ke ƙara ƙarin nau'in wahala kuma yana kaiwa ƙananan tsokoki na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Dakatarwa Crunch?

• Rataye Kafar Tadawa: Wannan darasi kuma yana hari kan ƙananan abs kamar Suspension Crunches, amma yana ƙara ƙarin ƙalubale tare da nauyi, don haka haɓaka ƙarfi da sarrafawa.
• Rashan Twists: Masu karkatar da Rashanci suna haɓaka Crunches na dakatarwa saboda ba wai kawai suna mai da hankali kan tsokoki na ciki ba amma har ma da maƙasudi, suna ba da cikakkiyar motsa jiki.