Hannu Kishiyar Knee Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Rectus Abdominis

Sakonni ga Hannu Kishiyar Knee Crunch

Hannun Kishiyar Knee Crunch shine motsa jiki mai ƙarfi wanda ke ƙarfafa ainihin, haɓaka daidaituwa, da haɓaka daidaituwa. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman shiga da ƙalubalantar tsokoki na ciki. Wannan aikin yana da kyawawa kamar yadda ba kawai sautin abs ba amma kuma yana inganta matsayi mafi kyau kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Hannu Kishiyar Knee Crunch

• Mika hannun dama a bayan kai kuma sanya hannun hagu akan gwiwa na dama.
• A hankali ɗaga jikinka na sama daga ƙasa ta amfani da tsokoki na ciki, yayin da kake kawo gwiwar gwiwar dama zuwa gwiwa ta hagu.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin abs, sa'an nan kuma sannu a hankali rage jikin ku zuwa wurin farawa.
• Maimaita aikin don adadin maimaitawar da ake so, sannan ku canza gefe kuma kuyi motsi iri ɗaya tare da gwiwar hagu da gwiwa na dama.

Lajin Don yi Hannu Kishiyar Knee Crunch

• Daidaitaccen motsi: Kawo hannun dama zuwa gwiwa na hagu ta hanyar ɗaga kafada da babba daga ƙasa. Tabbatar yin amfani da tsokoki na ciki don ɗaga jikinka, ba wuyanka ko kafadu ba. Kuskure na yau da kullun shine ja a wuyansa wanda zai haifar da rauni.
• Motsi Mai Sarrafa: Guji saurin motsi. Madadin haka, mayar da hankali kan jinkirin, ɗagawa mai sarrafawa da ƙasa. Wannan zai shigar da tsokoki na tsakiya yadda ya kamata kuma ya rage haɗarin rauni.
• Fasahar Numfashi: Numfashi yayin da kuke murƙushewa da numfashi yayin da kuke ƙasa da baya. Numfashin da ya dace yana taimakawa wajen shiga zuciyar ku kuma zai iya sa aikin ya fi tasiri.
• Hutu na yau da kullun: Kar a manta ku huta tsakanin saiti. Yin wuce gona da iri na tsokoki na iya kaiwa

Hannu Kishiyar Knee Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Hannu Kishiyar Knee Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Hannun Kishiyar Knee Crunch. Yana da babban motsa jiki don aiki tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni da haɓaka tasiri. Masu farawa su fara sannu a hankali kuma a hankali su ƙara maimaitawa yayin da ƙarfinsu da jimirinsu suka inganta. Idan an sami wani rashin jin daɗi ko ciwo, yana da kyau a daina motsa jiki kuma a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Hannu Kishiyar Knee Crunch?

• Bicycle Crunch: A cikin wannan bambancin, kuna canzawa tsakanin kawo gwiwar gwiwar hagu zuwa gwiwa na dama da gwiwar gwiwar ku na dama zuwa gwiwa na hagu, kama da motsin motsi.
• Crunch Leg Leg: Wannan ya haɗa da kwanciya a bayanka da kuma shimfiɗa ƙafafunka kai tsaye zuwa rufi, sannan ɗaga jikinka na sama zuwa gwiwoyi.
• Dogon Hannun Crunch: Wannan bambancin ya haɗa da mika hannunka kai tsaye a bayan kai, wanda ke ƙara matakin wahala na crunch na gargajiya.
• Sau biyu Crunch: Wannan bambance-bambancen shine haɗuwa na asali na crunch da juyawa, inda kuke ɗaga jikinku na sama da kwatangwalo daga bene, kuna kawo gwiwarku da gwiwoyi tare.

Me suna da abin da ya sanya ɗaukehawa ga Hannu Kishiyar Knee Crunch?

• Planks: Planks suna da cikakkiyar ma'amala saboda suna kai hari ga yankin ciki gabaɗaya, gami da abdominis masu jujjuyawa waɗanda galibi ana yin watsi da su a wasu motsa jiki. Wannan yana taimakawa wajen gina tushen tushe mai ƙarfi wanda zai iya haɓaka tasiri na Hannun Ƙwararrun Ƙwararrun Ƙwararru.
• Masu murgudawa na Rasha: Wannan darasi yana cike da Hannun Kishiyar Knee Crunch ta hanyar yin niyya ga maƙasudai, da ƙara motsin juyawa zuwa motsa jiki. Wannan zai iya taimakawa wajen inganta ainihin kwanciyar hankali da daidaituwa, waɗanda suke da mahimmanci don aiwatar da Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru da kyau.