Hip Raise Crunch

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

Sakonni ga Hip Raise Crunch

Hip Raise Crunch wani motsa jiki ne mai ɗorewa wanda ke kai hari ga ainihin tsokoki, gami da abs, obliques, da ƙananan baya, yana ba da cikakkiyar motsa jiki don ƙarfin ainihin ƙarfi da kwanciyar hankali. Kyakkyawan zaɓi ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, saboda iyawar sa da kuma ikon canza ƙarfin. Mutane za su so yin wannan motsa jiki don inganta ainihin ƙarfin su, haɓaka daidaito, inganta matsayi mafi kyau, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Hip Raise Crunch

• Sanya hannayenku a bayan kan ku, ƙwanƙwasa faɗi, kuma haɗa ainihin ku don shirya don ƙuƙuwa.
• Ɗaga kwatangwalo daga ƙasa ta hanyar turawa ta diddige, yayin da lokaci guda ke yin kullun ta hanyar ɗaga jikinka na sama zuwa gwiwoyi.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa an cika kwangilar ku.
• Sannu a hankali rage girman jikin ku da hips zuwa wurin farawa, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Hip Raise Crunch

• Shiga Mahimmancin ku: Makullin samun nasara mai tasowa hip yana shigar da tsokoki na asali. Kafin ka ɗaga kwatangwalo daga ƙasa, tabbatar da ƙarfafa abs ɗinka kuma ka sa su shiga cikin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kare ƙananan baya ba, amma kuma yana ƙara tasiri na motsa jiki.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Ɗaga kwatangwalo daga ƙasa a cikin yanayin sarrafawa, riƙe na daƙiƙa ɗaya a saman, sannan sannu a hankali ƙasa. Wannan yana tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma ba ku dogara da hanzari ba, wanda zai iya haifar da rauni.
• Ka guji wuce gona da iri: Kuskure na yau da kullun don gujewa shine ɗaga hips ɗinka da yawa

Hip Raise Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Hip Raise Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Hip Raise Crunch. Yana da babban motsa jiki don ƙarfafa asali, ƙananan abs, da tsokoki na hip. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa kowane rauni. Kamar kowane sabon motsa jiki, masu farawa na iya samun kalubale da farko, amma tare da yin aiki na yau da kullun, zai sami sauƙi. Hakanan yana iya zama da amfani a tuntuɓi mai horar da motsa jiki ko ƙwararre don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Hip Raise Crunch?

• Nauyin Hip Raise Crunch: A cikin wannan bambance-bambance, kuna ɗaukar nauyi a kan kwatangwalo yayin yin motsi, ƙara juriya da yin motsa jiki mafi ƙalubale.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasa: Maimakon yin motsa jiki a kasa, kuna yin shi a kan ƙwallon Swiss, wanda ke ƙara wani abu na rashin kwanciyar hankali wanda ke tilasta tsokoki don yin aiki tukuru don kiyaye daidaito.
• Banded Hip Raise Crunch: Wannan sigar ta ƙunshi yin amfani da band ɗin juriya a kusa da cinyoyinku, wanda ke ƙara ƙarfin motsa jiki kuma yana kai hari ga glutes da cinyoyin ku yadda ya kamata.
• Ƙwaƙwalwar Hip Raise Crunch: A cikin wannan bambancin, kuna sanya ƙafafunku a kan wani wuri mai tsayi kamar benci ko mataki, wanda ke canza kusurwar motsi kuma yana kaiwa tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Hip Raise Crunch?

• Plank: Plank kyakkyawan aikin motsa jiki ne saboda yana aiki da tsokoki na asali, kama da Hip Raise Crunch, amma kuma yana haɗa kafadu, hannaye, da glutes, haɓaka daidaito da daidaito.
• Bicycle Crunches: Waɗannan suna ba da babban cikawa ga Hip Raise Crunch yayin da suke kai hari biyu na sama da na ƙasa, da kuma abubuwan da suka dace, suna ba da cikakkiyar motsa jiki na ciki da haɓaka ƙarfin gaske.