Girgizar Jiki

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

Sakonni ga Girgizar Jiki

Crunch Body Crunch wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga tsokoki na ciki, yana inganta ƙarfin tushe da haɓaka ingantacciyar daidaito da matsayi. Kyakkyawan motsa jiki ne ga daidaikun mutane a duk matakan motsa jiki waɗanda ke son haɓaka ma'anar tsokar su da juriya. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun zai iya taimaka muku cimma sautin toned, mai ƙarfi mai ƙarfi da haɓaka aikin jiki gabaɗaya, wanda ke da amfani musamman ga 'yan wasa da waɗanda ke neman asarar nauyi.

Yanayinta: tsammanin nuni a nuni Girgizar Jiki

• Na gaba, lanƙwasa gwiwa na hagu kuma kawo shi zuwa ga ƙirjin ku yayin da kuke ɗaga jikinku na sama daga ƙasa da karkatar da shi don haka gwiwar hannun dama ta motsa zuwa gwiwa ta hagu.
• Yarda da tsokoki na ciki yayin da kuka isa kololuwar motsi, sannan sannu a hankali ku runtse jikin ku zuwa wurin farawa.
• Maimaita motsi tare da kishiyar gwiwa da gwiwar hannu, wannan lokacin kawo gwiwa ta dama zuwa kirjin ku da gwiwar gwiwar hagu zuwa gwiwa na dama.
• Ci gaba da canza ɓangarorin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsokoki na ciki yayin aikin.

Lajin Don yi Girgizar Jiki

• Shiga Mahimmancin ku: Yayin da kuke ɗaga jikinku na sama daga ƙasa, mayar da hankali kan shigar da tsokoki na ciki. Ka guje wa kuskuren gama gari na jawo wuyanka ko kai sama, wanda zai iya haifar da rauni. Madadin haka, abs ɗinku yakamata suyi aikin.
• Matsalolin Sarrafa: Lokacin yin ƙuƙuwar jikin giciye, kawo gwiwar gwiwar ku zuwa gwiwa ta gaba a hankali da sarrafawa. Ka guje wa kuskuren gaggawa ta hanyar motsi saboda wannan zai iya rage tasirinsa kuma ya kara haɗarin rauni.
• Cikakkun Motsi: Tabbatar da tsawaita ƙafar ƙafar gabaɗaya baya bayan kowace ƙullewa. Wannan yana tabbatar da cewa abs ɗinku suna aiki a ko'ina cikin kewayon motsi. Kuskure na yau da kullun shine a ci gaba da durƙusa gwiwa ko ba a cika kafa ba, wanda

Girgizar Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Girgizar Jiki?

Ee, masu farawa za su iya yin motsa jiki na Jiki na Cross Body Crunch. Yana da babban motsa jiki don yin aiki ga ciki da obliques. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana iya zama taimako ga masu farawa su fara tare da ƙaramin kewayon motsi kuma a hankali suna ƙaruwa yayin da ƙarfinsu da sassauci ya inganta. Kamar yadda yake tare da kowane sabon motsa jiki, koyaushe yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Girgizar Jiki?

• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasa: Don wannan bambancin, za ku yi amfani da ƙwallon Swiss don ƙara wani abu na rashin kwanciyar hankali, ƙara ƙalubale ga tsokoki na asali.
• Reverse Cross Body Crunch: Wannan sigar ta ƙunshi kwanciya a baya, ɗaga kwatangwalo daga bene, da kawo kishiyar gwiwar gwiwar ku zuwa kishiyar gwiwa.
• Tsarin Jikin Jiki na Plank Cross: Wannan bambancin yana buƙatar ku kasance a cikin wani wuri, sannan ku kawo gwiwa zuwa kishiyar gwiwar hannu, mai da hankali kan ainihin ku da ma'auni.
• Bicycle Cross Body Crunch: Wannan sigar ta ƙunshi motsin keke tare da ƙafafunku yayin kwance akan bayanku da kawo kishiyar gwiwar gwiwar ku zuwa kishiyar gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Girgizar Jiki?

• Har ila yau, masu murdawa na Rasha suna haɓaka Crunches na Jikin Jiki yayin da suke aiwatar da gaba ɗaya, suna mai da hankali kan ɓangarorin, wanda ke taimakawa haɓaka motsin juyawa da daidaituwa.
• Planks wani motsa jiki ne mai tasiri wanda ya dace da Cross Body Crunches yayin da suke taimakawa wajen ƙarfafa dukan jigon, inganta matsayi da kwanciyar hankali, da kuma inganta tasirin crunch motsi ta hanyar samar da tushe mai tushe.