Juya Crunch Kick

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Quadriceps, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Sartorius, Tensor Fasciae Latae

Sakonni ga Juya Crunch Kick

The Reverse Crunch Kick wani motsa jiki ne mai ƙarfi wanda ke kai hari ga tsokoki na tsakiya, musamman ma ƙananan abs, yayin da yake shiga cikin jujjuyawar hip da ƙananan baya. Yana da kyakkyawan zaɓi ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ƙarfin ciki da kwanciyar hankali gaba ɗaya. Haɗa wannan motsa jiki a cikin ayyukan motsa jiki na yau da kullun na iya haɓaka ainihin kwanciyar hankalin ku, haɓaka matsayi, da ba da gudummawa ga ingantacciyar daidaituwa da daidaituwa, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman tsarin tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Juya Crunch Kick

• Sanya hannuwanku a ƙasa kusa da ku ko ƙarƙashin kwatangwalo don tallafi, kuma ku durƙusa gwiwoyinku tare da shimfiɗa ƙafafunku a ƙasa.
• A hankali ɗaga ƙafafu da kwatangwalo daga ƙasa, ja gwiwoyi zuwa ƙirjin ku, yayin yin kwangilar tsokoki na ciki.
• Da zarar gwiwoyinku suna kusa da ƙirjin ku, shimfiɗa ƙafafunku zuwa sama zuwa rufi, yin jujjuyawar baya.
• Rage ƙafafunku baya ba tare da barin ƙafafunku su taɓa ƙasa ba, sannan maimaita motsa jiki don kammala saiti.

Lajin Don yi Juya Crunch Kick

• Motsi Mai Sarrafa: Daga wurin farawa, kwangilar abs ɗin ku don murƙushe kwatangwalo daga ƙasa zuwa ga ƙirjin ku. A hankali rage su baya zuwa wurin farawa. Wannan wakili daya ne. Makullin anan shine a yi amfani da abs don ɗaga kwatangwalo, ba ƙafafu ko motsin ku ba. Ka guji karkatar da ƙafafu ko yin amfani da ƙananan baya don ɗaga kwatangwalo.
• Numfasawa: Yana da mahimmanci a yi numfashi daidai yayin wannan motsa jiki. Yi numfashi yayin da kuke runtse hips ɗin ku da fitar da numfashi yayin da kuke ɗaga su. Wannan zai taimaka muku shigar da abs ɗinku yadda ya kamata kuma ku guji damuwa.

Juya Crunch Kick Tambayoyin Masu Nuna

Shi beginners za su iya Juya Crunch Kick?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Crunch Kick. Koyaya, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horarwa na iya zama da fa'ida don tabbatar da aikin yana yin daidai.

Me ya sa ya wuce ga Juya Crunch Kick?

• Crunch Reverse Reverse: Wannan bambancin ya haɗa da riƙe nauyi tsakanin ƙafafunku ko gwiwoyi, ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.
• Ballwartar shakatawa na gaba crunch: wannan bambance-bambancen ya ƙunshi amfani da kwanciyar hankali, wanda zai iya taimakawa wajen yin amfani da m tsokoki da inganta ma'aunin ku.
• Juya Crunch tare da Twist: Wannan bambancin ya ƙunshi ƙara murɗawa a saman motsi, wanda zai iya taimakawa wajen ƙaddamar da tsokoki na ku.
• Juya Bicycle Crunch: Wannan bambancin ya haɗa da yin bugun keke bayan crunch na baya, wanda zai iya taimakawa wajen ƙaddamar da ƙananan abs da hip flexors.

Me suna da abin da ya sanya ɗaukehawa ga Juya Crunch Kick?

• Bicycle Crunches: Waɗannan suna aiki tare da Reverse Crunch Kicks ta hanyar yin niyya ga obliques da ƙananan abs, wuraren da kuma ke tsunduma cikin Reverse Crunch Kicks, wanda ke haifar da ƙarin aikin motsa jiki na ciki.
• Rashan Twists: Wannan motsa jiki yana cike da Reverse Crunch Kick ta hanyar mai da hankali kan obliques da abdominis masu wucewa, waɗanda tsokoki ne waɗanda ke goyan bayan motsi da sarrafawa a cikin Reverse Crunch Kicks, don haka inganta ƙarfin gaske da kwanciyar hankali.