Dogon Hannun Crunch

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

Sakonni ga Dogon Hannun Crunch

Dogon Hannun Crunch babban motsa jiki ne mai matukar tasiri wanda ke kaiwa hari da ƙarfafa tsokoki na ciki, haɓaka kwanciyar hankali da haɓaka matsayi. Yana da manufa don duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda haɓakar sa da wahalar daidaitawa dangane da saka hannu. Ya kamata mutane su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don inganta ƙarfin asali, tallafawa ingantattun injiniyoyi na jiki, da taimako wajen rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Dogon Hannun Crunch

• Tsaya ƙafafunku a durƙusa a gwiwoyi tare da ƙafafunku da ƙarfi a ƙasa, tabbatar da nisa mai nisa.
• Shiga tsokoki na ciki yayin da kake ɗaga jikinka na sama daga ƙasa, kai hannunka zuwa gwiwoyi, amma ka riƙe su madaidaiciya kuma daidai da ƙasa.
• Sannu a hankali rage jikin ku zuwa wurin farawa, kula da iko kuma kada ku bari kafadu su taɓa tabarma kafin fara maimaitawa na gaba.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa, da kuma jigon ku a duk lokacin aikin.

Lajin Don yi Dogon Hannun Crunch

• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Maimakon haka, yi aikin a hankali kuma tare da sarrafawa. Wannan zai taimaka wajen shigar da tsokoki na tsakiya yadda ya kamata da kuma rage haɗarin rauni.
• Numfashi: Ka tuna da yin numfashi yayin da kake runtse jikinka da numfashi yayin da kake murƙushewa. Wannan zai taimaka wajen shigar da tsokoki na tsakiya yadda ya kamata kuma zai iya sauƙaƙa aikin motsa jiki.
• Ka Guji Yin Bakin Baya: Yana da mahimmanci a ajiye kasan baya a ƙasa a duk lokacin motsa jiki. Tsayawa baya zai iya sanya damuwa a kan kashin baya kuma zai iya rage tasirin motsa jiki.

Dogon Hannun Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Dogon Hannun Crunch?

Ee, masu farawa zasu iya yin aikin Dogon Hannun Crunch. Yana da babban motsa jiki don niyya ga tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara yayin ƙarfin ku da jimirinku suna haɓaka. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don hana rauni. Idan ba ku da tabbas, la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dogon Hannun Crunch?

• Bicycle Crunch: A cikin wannan bambancin, kuna kwance a baya, ku ɗaga kafadunku daga ƙasa, kuma ku kawo kowace gwiwa zuwa kishiyar gwiwar hannu, kuna kwaikwayon motsin bugun keke.
• Crunch Leg A tsaye: Don wannan motsa jiki, kwanta a bayanka tare da kafafun ka a mike cikin iska, sannan ka daga jikinka zuwa cinyoyinka yayin da kake ajiye kafafun ka.
• Sau biyu Crunch: Wannan bambancin ya haɗu da kullun gargajiya tare da juyawa baya. Yayin da kuke kwance a bayanku, kuna ɗaga duka jikinku na sama da kafafunku daga ƙasa, kuna haɗa gwiwoyinku da gwiwarku tare.
• Twisting Crunch: Wannan ya haɗa da yin kullun na yau da kullum amma tare da karkatarwa a saman don yin aiki da tsokoki. Maimakon ɗagawa kai tsaye, sai ka ɗaga ka karkatar da jikinka na sama zuwa wasu sassa daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Dogon Hannun Crunch?

• Planks kuma suna haɓaka Dogon Hannun Crunches yayin da suke taimakawa don ƙarfafa gaba ɗaya, gami da abdominis masu jujjuya wanda shine babban tsoka mai zurfi wanda ke taimakawa cikin kwanciyar hankali, matsayi da ƙarfin gabaɗaya.
• Reverse Crunches wani babban ƙari ne ga Dogon Hannun Crunches saboda suna da mahimmanci ga tsokoki na ciki na ciki, wanda ke daidaita mayar da hankali ga babba a cikin Long Arm Crunches.