EZ-Bar Reverse Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: EZ Barbell: Jambar mai gyaran hawan bayananku.
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis

Sakonni ga EZ-Bar Reverse Crunch

EZ-Bar Reverse Crunch wani motsa jiki ne mai mahimmanci wanda ke ƙarfafa ƙananan tsokoki na ciki, yayin da yake shiga manyan abs da obliques. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka ainihin ayyukansu. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin ciki gabaɗaya da kwanciyar hankali, haɓaka matsayi, da ba da gudummawa ga ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni EZ-Bar Reverse Crunch

• Kunna gwiwoyinku a kusurwa 90-digiri kuma ku ɗaga ƙafafunku daga ƙasa, tabbatar da cewa cinyoyinku suna daidai da ƙasa.
• Yin amfani da tsokoki na ciki, ja gwiwoyi zuwa kirjin ku yayin da kuke ɗaga kwatangwalo daga benci.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da kiyaye haɗin gwiwa a cikin abs.
• Sannu a hankali rage ƙafafunku da kwatangwalo zuwa wurin farawa, kula da iko a cikin motsi. Wannan ya kammala sau ɗaya na EZ-Bar Reverse Crunch.

Lajin Don yi EZ-Bar Reverse Crunch

• Matsalolin Sarrafa: Kuskure na gama gari shine amfani da hanzari don ɗaga kwatangwalo daga benci. Maimakon haka, mayar da hankali kan yin amfani da ainihin tsokoki don yin motsi. Ɗaga kwatangwalo daga benci ta hanyar yin kwangilar abs sannan a hankali rage su zuwa ƙasa. Wannan zai tabbatar da cewa kuna samun mafi kyawun motsa jiki ba kawai ta hanyar motsa jiki ba.
• Numfasawa: Ka tuna numfashi daidai. Yi numfashi yayin da kake ɗaga hips ɗinka da numfashi yayin da kake runtse su zuwa ƙasa. Numfashin da ya dace ba kawai yana taimakawa wajen shiga tsokoki na asali ba amma kuma yana hana nau'in da ba dole ba.
• Ka guje wa Haɓakawa: Lokacin ɗaga kwatangwalo, guje wa wuce wurin da jikinka ya wuce

EZ-Bar Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya EZ-Bar Reverse Crunch?

Ee, masu farawa zasu iya yin aikin EZ-Bar Reverse Crunch. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari daidai da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyon dabarun da suka dace kuma a hankali ƙara nauyi yayin da ƙarfinsu da jimiri ya inganta. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai.

Me ya sa ya wuce ga EZ-Bar Reverse Crunch?

• Decline belin baki baya crunch: saboda wannan bambance-bambancen, kuna aiwatar da aikin a kan benci, wanda ke ƙara ƙarin Layer na wahala da kuma nisantar da ƙananan sauran mashin da ya fi ƙarfin rauni.
• The Hanging Reverse Crunch: Wannan bambancin ya ƙunshi rataye daga mashaya mai cirewa, wanda ke haɗa ba kawai abs ɗin ku ba har ma da hannayenku da kafadu.
• The Slider Reverse Crunch: A cikin wannan bambancin, kuna amfani da silsilai ko tawul a ƙarƙashin ƙafafunku don ƙara juriya, yana sa motsa jiki ya zama ƙalubale.
• The Weighted Reverse Crunch: Wannan bambancin ya haɗa da riƙe dumbbell ko farantin nauyi tsakanin ƙafafunku yayin yin aikin motsa jiki, ƙara juriya da kuma sa tsokoki suyi aiki tukuru.

Me suna da abin da ya sanya ɗaukehawa ga EZ-Bar Reverse Crunch?

• Ƙafafun Rataye Yana Haɓaka: Mai kama da EZ-Bar Reverse Crunch, Ƙafafun Rataye yana tasowa da farko yana kai hari ga ƙananan abs da gyare-gyare na hip, yana haɓaka ƙarfi da sassaucin waɗannan wurare.
• Bicycle Crunches: Bicycle Crunches kuma yana aiki da abdominis na rectus, kuma sun haɗa da motsi mai juyayi irin wannan zuwa EZ-Bar Reverse Crunch, wanda zai iya taimakawa wajen inganta ayyuka da daidaitawar tsokoki.