Dumbbell Crunch Up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Crunch Up

Dumbbell Crunch Up shine motsa jiki mai ƙarfi wanda ke yin hari da ƙarfafa tsokoki na asali, musamman abs, yayin da kuma shiga hannu saboda ƙarin nauyin dumbbell. Wannan darasi yana da kyau ga daidaikun mutane waɗanda ke neman haɓaka ainihin ƙarfinsu, haɓaka kwanciyar hankali na jiki, da ƙara iri-iri zuwa abubuwan yau da kullun na ab. Haɗa Dumbbell Crunch Up a cikin tsarin motsa jiki na iya haɓaka ma'anar tsoka, haɓaka mafi kyawun matsayi, da haɓaka ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Crunch Up

• Riƙe dumbbell tare da hannaye biyu, shimfiɗa hannuwanku don haka dumbbell yana saman kirjin ku.
• A hankali a murƙushe sama ta ɗaga kafadarka daga ƙasa yayin da kake ajiye dumbbell a saman ƙirjinka.
• Dakata a saman ƙumburi, yin kwangilar tsokoki na ciki na ɗan lokaci.
• A hankali rage kanka baya zuwa wurin farawa, kiyaye dumbbell a tsaye, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Dumbbell Crunch Up

• Motsi Mai Sarrafa: Yana da mahimmanci a yi motsa jiki tare da sarrafawa, motsi da gangan. Yin gaggawa ta hanyar motsi zai iya rage tasirinsa kuma ya kara haɗarin rauni. Yayin da kake ɗaga jikinka na sama daga ƙasa, haɗa tsokoki na tsakiya da fitar da numfashi. Rage kanku baya sannu a hankali yayin da ake yin numfashi.
• Nauyin Dama: Zaɓi nauyin dumbbell wanda ke da ƙalubale amma mai iya sarrafawa. Ya kamata ya zama nauyi isa don sanya 'yan reps na ƙarshe da wahala, amma ba nauyi sosai ba har ya lalata tsarin ku ko haifar da damuwa.

Dumbbell Crunch Up Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Crunch Up?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Crunch Up. Duk da haka, yana da mahimmanci don farawa tare da nauyin dumbbell mai sauƙi kuma mayar da hankali kan tsari mai kyau don hana rauni. Idan motsa jiki yana jin wahala sosai, yana da kyau a yi shi ba tare da dumbbell ba har sai ƙarfin ya inganta. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin kowane sabon motsa jiki.

Me ya sa ya wuce ga Dumbbell Crunch Up?

• Dumbbell Reverse Crunch wani bambanci ne inda kuke riƙe dumbbell tsakanin ƙafafunku kuma ku ɗaga kafafunku zuwa ga kirji, kuna shiga ƙananan abs.
• Dumbbell Twist Crunch ya ƙunshi yin kullun na yau da kullum, amma tare da karkatarwa a saman don shiga cikin obliques, yayin da kake riƙe dumbbell a kirjinka.
• Dumbbell Pullover Crunch shine bambancin inda kuke yin kullun yayin da kuke yin dumbbell pullover a lokaci guda, wannan yana kaiwa duka abs da lats ɗin ku.
• Dumbbell Standing Crunch shine bambancin inda kuke yin kullun yayin da kuke tsaye, kuna riƙe dumbbell a ƙirjin ku, wannan yana mai da hankali kan daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Crunch Up?

• Plank: Aikin motsa jiki ya cika Dumbbell Crunch Up ta hanyar mai da hankali kan ƙarfin isometric na ainihin, inganta kwanciyar hankali da juriya gabaɗaya, wanda zai iya haɓaka tasiri da amincin ƙungiyoyi masu ƙarfi kamar crunch up.
• Bicycle Crunches: Bicycle Crunches suna da kyau ga Dumbbell Crunch Ups saboda suna shiga duka biyu na sama da ƙananan abs, da kuma obliques, suna ba da cikakkiyar motsa jiki wanda ke ƙarfafa dukan yankin ciki.