Dumbbell Wurin zama Tuck Twisting Crunch akan bene

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Wurin zama Tuck Twisting Crunch akan bene

Dumbbell Seated Tuck Twisting Crunch on Floor wani motsa jiki ne mai kuzari wanda ke kai hari ga jijiyar tsokoki, musamman majigin ku, kuma yana haɓaka ƙarfin jikinku gaba ɗaya da kwanciyar hankali. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai waɗanda ke neman ƙarfafa ainihin su da haɓaka daidaiton su. Wannan darasi kuma yana da fa'ida ga waɗanda ke son haɓaka aikinsu na dacewa don ayyukan yau da kullun, haɓaka matsayi, da cimma mafi ƙarancin sauti da ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni Dumbbell Wurin zama Tuck Twisting Crunch akan bene

• Riƙe dumbbell kusa da ƙirjin ku, sa'an nan kuma jingina baya zuwa kusurwa 45-digiri, kiyaye bayanku madaidaiciya kuma ainihin ku.
• Juya jikin ku zuwa dama, kawo dumbbell zuwa hips na dama, yayin da yake ɗaga gwiwa na dama zuwa kirjin ku.
• Koma tsakiyar sannan kuma maimaita motsi a gefen hagu, ɗaga gwiwa na hagu kuma kawo dumbbell zuwa hips na hagu.
• Ci gaba da canza ɓangarorin don adadin adadin da ake so, tabbatar da sarrafa motsinku kuma jigon ku ya ci gaba da kasancewa cikin aikin.

Lajin Don yi Dumbbell Wurin zama Tuck Twisting Crunch akan bene

• Motsi Mai Sarrafa: Yayin da kuke aikin motsa jiki, jujjuya jikin ku zuwa gefe guda kuma ku kawo gwiwoyinku zuwa kirjin ku. Ka guji yin gaggawa ta cikin motsi saboda yana iya haifar da sigar da ba ta dace ba da yuwuwar raunuka. Ya kamata a sarrafa motsi da gangan don aiwatar da ainihin ku yadda ya kamata.
• Guji Amfani da Lokaci: Kuskure na yau da kullun shine amfani da hanzari don karkatar da jikinka daga gefe zuwa gefe. Wannan yana rage tasirin motsa jiki kuma zai iya haifar da raunin baya. Yana da mahimmanci a yi amfani da tsokoki na ciki don sarrafa juyawa, ba ƙarfi ba.
• Numfashi Daidai: Numfashi da kyau yana da mahimmanci a kowane motsa jiki. Yi numfashi yayin da kuke komawa wurin farawa kuma ku fitar da numfashi yayin da kuke juyawa da murƙushewa. Numfashin da ya dace yana taimakawa wajen shiga zuciyar ku

Dumbbell Wurin zama Tuck Twisting Crunch akan bene Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Wurin zama Tuck Twisting Crunch akan bene?

Ee, masu farawa zasu iya yin Dumbbell Seated Tuck Twisting Crunch akan motsa jiki na bene. Koyaya, yakamata su fara da ma'aunin nauyi kuma su mai da hankali kan kiyaye tsari mai kyau don hana rauni. Hakanan yana da mahimmanci a hankali ƙara ƙarfin motsa jiki yayin da ƙarfi da jimiri suka inganta. Idan sun ji wani rashin jin daɗi ko ciwo, ya kamata su dakatar da motsa jiki nan da nan kuma su tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Dumbbell Wurin zama Tuck Twisting Crunch akan bene?

• Dumbbell Seated Bicycle Crunch: A cikin wannan bambancin, kuna riƙe dumbbell a hannayenku yayin da kuke zaune kuma kuyi motsi na motsa keke tare da ƙafafunku yayin da kuke karkatar da jikin ku a lokaci guda don saduwa da kishiyar gwiwa.
• Dumbbell Seated Oblique Crunch: Wannan sigar tana buƙatar ka riƙe dumbbell a gefe ɗaya yayin da kake zaune, sannan ka jingina da crunch zuwa gefen inda dumbbell yake, yana mai da hankali kan tsokoki na kaifi.
• Dumbbell Seated Tuck Crunch: Wannan bambancin ya haɗa da riƙe dumbbell tare da hannaye biyu yayin da kuke zaune, sa'an nan kuma ɗaga gwiwoyinku zuwa kirjin ku yayin da kuke murƙushe jikinku na sama zuwa gwiwoyi.
• Dumbbell Seated V-Crunch: A cikin wannan bambancin, kuna riƙe dumbbell tare da

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Wurin zama Tuck Twisting Crunch akan bene?

• Planks: Planks suna da matukar dacewa yayin da suke aiki gaba ɗaya, ba kawai abs ba. Suna taimakawa wajen haɓaka matsayi da daidaituwa, waɗanda ke da mahimmanci don yin Dumbbell Seated Tuck Twsting Crunch akan bene yadda ya kamata da aminci.
• Bicycle Crunches: Waɗannan su ne wani kyakkyawan aikin motsa jiki kamar yadda kuma suka haɗa da motsi da karkatarwa, wanda ke aiki da obliques da abs. Wannan yana taimakawa wajen haɓaka ƙarfin ainihin gabaɗaya, yana sa Dumbbell Seated Tuck Twisting Crunch on Floor ya fi tasiri.