Hannu zuwa Knee Side Plank Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Hannu zuwa Knee Side Plank Crunch

Gindin gwiwar gwiwa zuwa Knee Side Plank Crunch wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga obliques, amma kuma yana shigar da ainihin, yana haɓaka ƙarfin ciki da kwanciyar hankali gabaɗaya. Wannan darasi ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka ainihin ayyukansu. Ta hanyar haɗa wannan motsi a cikin ayyukan yau da kullum, daidaikun mutane na iya inganta daidaituwa, daidaitawa, da ƙarfin jiki na gefe, waɗanda ke da mahimmanci ga wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Hannu zuwa Knee Side Plank Crunch

• Tabbatar an sanya hannun sama a bayan kai tare da gwiwar gwiwar ku yana nuni zuwa rufin.
• Sannu a hankali kuma a hankali, kawo gwiwoyinku na sama da gwiwar hannu tare a cikin motsi.
• Dakata na ɗan lokaci lokacin da gwiwa da gwiwar hannu suka hadu, sannan a hankali komawa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza zuwa wancan gefen kuma maimaita don daidaiton ƙarfin horo.

Lajin Don yi Hannu zuwa Knee Side Plank Crunch

• **Motsi Mai Sarrafawa:** Lokacin yin ƙumburi, haɗa saman gwiwar gwiwar hannu da gwiwa tare cikin tsari mai sarrafawa. Ka guji saurin motsi saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• ** KUNA CIKIN SAUKI: ** Ka tuna don kiyaye ainihin aikinku cikin aikin duka. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma har ma yana haɓaka amfanin crunch.
• **A Gujewa Kwanciyar Kwangila:** Kuskure na yau da kullun shine barin hips ɗinku yayin motsa jiki. Don kauce wa wannan, yi rayayye tura kwatangwalo sama ta amfani da ainihin ku da tsokoki. Wannan kuma zai taimaka wajen shiga daidaitattun tsokoki da kuma ƙara yawan aikin motsa jiki.
• ** Bre

Hannu zuwa Knee Side Plank Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Hannu zuwa Knee Side Plank Crunch?

Ee, masu farawa za su iya yin motsa jiki na gwiwar gwiwar hannu zuwa Knee Side Plank Crunch. Duk da haka, ƙaƙƙarfan ƙaƙƙarfan yunƙuri ne wanda ke buƙatar ingantaccen adadin ƙarfin gaske, daidaituwa, da daidaitawa. Ana ba da shawarar cewa masu farawa su fara da motsa jiki masu sauƙi kamar katako na asali da na gefe, kuma a hankali su yi aiki har zuwa ƙarin hadaddun motsi kamar Elbow zuwa Knee Side Plank Crunch. Anan ga matakan yin wannan darasi: 1. Fara a gefen katako a gwiwar gwiwar hagu. Ya kamata gwiwar gwiwarku ta kasance a ƙarƙashin kafaɗa kai tsaye. Kai, hips, da ƙafa ya kamata su kasance cikin layi madaidaiciya. 2. Mika hannun dama naka kai tsaye zuwa rufi. 3. Sannu a hankali haɗa gwiwar gwiwar dama da gwiwa ta dama a gaban jikin ku, kuna murƙushe kugu. Yi ƙoƙarin taɓa gwiwar gwiwar ku zuwa gwiwa. 4. Sannu a hankali mika hannun dama da kafa na dama baya zuwa wurin farawa. 5. Maimaita adadin da ake so na maimaitawa, sannan canza zuwa wancan gefe

Me ya sa ya wuce ga Hannu zuwa Knee Side Plank Crunch?

• Side Plank with Twist: Daga gefen katakon gefe, karkatar da jikinka na sama kuma kawo saman gwiwar gwiwar ka zuwa gwiwar gwiwar kasa, yin aiki yadda ya kamata.
• Side Plank with Arm Reach: A cikin wannan sigar, yayin da kuke riƙe katakon gefen, kuna mika hannun ku na sama a tsaye sannan ku isa ƙasa da bayan jikin ku, kuna ƙalubalantar daidaito da sarrafa ku.
• Side Plank Hip Dips: Wannan bambancin ya haɗa da tsoma hip ɗin ku zuwa ƙasa sannan a ɗaga shi sama, ƙara ƙarin aiki don ciki na gefe.
• Side Plank with Knee Tuck: Daga gefen plank matsayi, tanƙwara saman gwiwa kuma kawo shi zuwa ga kirjin ka, sa'an nan kuma mika shi baya, yin aiki abs da hip flexors.

Me suna da abin da ya sanya ɗaukehawa ga Hannu zuwa Knee Side Plank Crunch?

• Bicycle Crunch wani madaidaici ne mai kyau kamar yadda ya ƙunshi irin wannan motsi mai juyayi wanda ke haifar da obliques da abs, yana haɓaka fa'idodin Elbow zuwa Knee Side Plank Crunch ta hanyar samar da iri-iri da rikitarwa ga aikin ku.
• Aikin motsa jiki na Mountain Climber yana cike da Elbow zuwa Knee Side Plank Crunch ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya - abs da obliques - amma kuma ya haɗa da sashin zuciya, wanda zai iya taimakawa wajen inganta lafiyar jiki gaba ɗaya da ƙona mai.