Girgizar Jikin Giciye

• 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 Jikin Giciye

Crunch Jikin Jiki na Giciye wani ingantaccen motsa jiki ne wanda ke kai hari ga jijiyoyi da tsokoki na ciki, yana haɓaka ƙarfi da kwanciyar hankali gabaɗaya. Ya dace da masu sha'awar motsa jiki a kowane matakai, daga masu farawa zuwa ci gaba. Yin wannan motsa jiki zai iya taimakawa wajen inganta matsayi, rage ciwon baya, da kuma taimakawa ga wani ma'ana mai kyau, toned midsection.

Yanayinta: tsammanin nuni a nuni Girgizar Jikin Giciye

• Sanya hannayenku a bayan kan ku, tare da yatsun ku, don tallafawa wuyan ku.
• Haɗa tsokoki na ciki kuma ka ɗaga jikinka na sama daga ƙasa, karkatar da jikinka yayin da kake kawo gwiwar hannun dama zuwa gwiwa na hagu.
• Rage jikin ku zuwa wurin farawa, kula da iko kuma kada ku bar kan ku ya taɓa ƙasa.
• Maimaita motsi a gefe, kawo gwiwar hagu zuwa gwiwa na dama, don kammala maimaitawa ɗaya.

Lajin Don yi Girgizar Jikin Giciye

• Motsi Mai Sarrafa: Yayin da kuke yin ƙuƙuwa, karkatar da jikin ku kuma kawo gwiwar gwiwar dama zuwa gwiwa na hagu, sannan ku canza. Tabbatar cewa wannan motsi yana jinkiri kuma yana sarrafawa; yin gaggawar motsa jiki na iya ɓata siffar ku kuma rage tasirin sa.
• Shiga Mahimmancin ku: Maɓalli ga ƙugiwar karkatar da jikin ku shine don shigar da ainihin ku. Mayar da hankali kan ja maɓallin ciki zuwa ga kashin baya yayin da kake ɗaga jikinka na sama daga bene. Wannan zai taimaka maka samun mafi kyawun motsa jiki da kuma ƙaddamar da tsokoki masu dacewa.
• Ka Guji Matse Wuyanka: Kuskure ɗaya na gama gari don gujewa shine jan wuyanka gaba da hannayenka. Wannan zai iya haifar da wuyan wuyansa da rauni. A maimakon haka, hannuwanku ne

Girgizar Jikin Giciye Tambayoyin Masu Nuna

Shi beginners za su iya Girgizar Jikin Giciye?

Ee, masu farawa za su iya yin motsa jiki na Jujjuya Jikin Jiki. Koyaya, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Wannan motsa jiki yana da ɗan ƙalubale fiye da daidaitaccen crunch saboda ya ƙunshi ƙarin ƙungiyoyin tsoka, amma tare da yin aiki, masu farawa za su iya sarrafa shi. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa yayin fara sabbin motsa jiki don tabbatar da an yi su daidai.

Me ya sa ya wuce ga Girgizar Jikin Giciye?

• Tsayewar Jikin Jikin Gishiri ya haɗa da tsayawa a tsaye, sannan haɗa gwiwar gwiwar ku da gaban gwiwa tare a cikin jikin ku, ɗaukar abs ɗinku yayin da kuke murƙushewa.
• Crunch ɗin Jikin Gishiri Mai Zama yana buƙatar ku zauna akan kujera ko benci, haye ƙafa ɗaya akan kishiyar gwiwa, sannan kawo gwiwar gwiwar ku zuwa gwiwa mai tasowa, shigar da ainihin ku yayin da kuke murɗawa.
• Stability Ball Cross Body Crunch ya ƙunshi amfani da ƙwallon kwanciyar hankali don ƙara ƙarin ƙalubale, inda kuka kwanta tare da bayanku akan ƙwallon, sannan ku kawo gwiwar gwiwar ku da gaban gwiwa tare a jikinku.
• Plank Cross Body Crunch shine mafi ci gaba bambance-bambance, inda za ku fara a cikin matsayi na plank sannan ku kawo gwiwar ku zuwa kishiyar gwiwar hannu, shigar da ainihin ku yayin da kuke murɗawa.

Me suna da abin da ya sanya ɗaukehawa ga Girgizar Jikin Giciye?

• Bicycle Crunches: Waɗannan darussan kuma sun haɗa da motsi na giciye mai kama da Cross Body Twisting Crunch, haɗa duka biyun dubunnan abdominis da na obliques, waɗanda ke taimakawa haɓaka ƙarfin gaske da kwanciyar hankali gabaɗaya.
• Plank with Twist: Wannan motsa jiki yana cike da Crunch Body Twisting Crunch ta hanyar samar da tsayin daka wanda ke kalubalantar tsokoki, yayin da jujjuyawar ta ƙara wani juyi na juyawa don yin aiki da obliques, kama da jujjuyawar motsi a cikin Crunch Body Twisting Crunch.