Juya Crunch zuwa Matattu Bug

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Juya Crunch zuwa Matattu Bug

The Reverse Crunch to Dead Bug motsa jiki ne mai kuzari wanda da farko yana ƙarfafa ainihin, yana inganta kwanciyar hankali, da haɓaka daidaituwar jiki gaba ɗaya. Yana da kyau duka biyun masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi don dacewa da matakan dacewa daban-daban. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don haɓaka ƙarfin asali, inganta daidaito, da haɓaka aikin su, wanda ke taimakawa wajen yin ayyukan yau da kullum cikin sauƙi.

Yanayinta: tsammanin nuni a nuni Juya Crunch zuwa Matattu Bug

• Kunna gwiwoyinku a kusurwa 90-digiri kuma ku ɗaga ƙafafunku daga ƙasa, wannan shine farkon matsayin ku don ƙwanƙwasa baya.
• Shigar da ainihin ku kuma ku ɗaga kwatangwalo daga bene, kawo gwiwoyinku zuwa kirjin ku don juyawa baya, sa'an nan kuma sannu a hankali ku rage kwatangwalo zuwa wurin farawa.
• Daga wannan matsayi, mika hannun dama naka sama da kai kuma a lokaci guda ka shimfiɗa ƙafarka na hagu kai tsaye, ajiye shi a cikin 'yan inci kaɗan daga ƙasa, wannan shine mataccen bug ɗin ku.
• Koma zuwa wurin farawa kuma maimaita jerin, wannan lokacin ƙara hannun hagu da ƙafar dama don mataccen kwaro. Ci gaba da canza bangarorin don adadin da ake so.

Lajin Don yi Juya Crunch zuwa Matattu Bug

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Dukansu juzu'i na baya da mataccen kwaro suna buƙatar sarrafawa, ƙungiyoyi da gangan don ingantaccen tasiri. Fizgar ƙafafu ko hannaye da sauri na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Cikakkun Motsi: Koyaushe nufin cikakken kewayon motsi. Mika kafafunku da hannaye gaba daya yayin lokacin mataccen kwaro, kuma ku kawo gwiwoyinku zuwa ga kirjin ku yayin juzu'in crunch. Ƙungiyoyin rabin zuciya ba za su ba da cikakkiyar fa'idodin motsa jiki ba.
• Fasahar Numfashi: Kada ku riƙe numfashi yayin motsa jiki. Kuskure na yau da kullun shine manta da numfashi da kyau. Yi ƙoƙarin fitar da numfashi yayin lokacin motsa jiki (lokacin da kuka kawo gwiwoyinku ga ƙirjinku don ƙumburi na baya ko

Juya Crunch zuwa Matattu Bug Tambayoyin Masu Nuna

Shi beginners za su iya Juya Crunch zuwa Matattu Bug?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Crunch zuwa Dead Bug. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa rauni. Wannan darasi yana da kyau don ƙarfin gaske da kwanciyar hankali amma yana iya zama ƙalubale ga masu farawa. Yana iya zama taimako don farawa da ko dai crunch na baya ko mataccen kwaro daban don haɓaka ƙarfi da sanin ƙungiyoyin kafin haɗa su. Kamar kowane sabon motsa jiki, ana ba da shawarar neman jagora daga ƙwararrun ƙwararrun motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Juya Crunch zuwa Matattu Bug?

• Ƙafar Ƙafar Ƙafar Juya Ƙaƙwalwar Matattu: A cikin wannan bambancin, maimakon ɗaga ƙafafu biyu a lokacin ƙullun baya, kuna ɗaga ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen ware da ƙarfafa kowane gefen zuciyar ku daban-daban.
• Reverse Crunch to Dead Bug with Resistance Bands: Ta hanyar amfani da makada na juriya a kusa da ƙafafu ko idon sawunku, za ku iya ƙara ƙarin tashin hankali a cikin motsa jiki, ƙara ƙalubalen zuwa ainihin ku da ƙananan tsokoki na jiki.
• Juya Crunch zuwa Matattu Bug tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya ƙunshi sanya ƙwallon kwanciyar hankali a tsakanin ƙafafunku yayin lokacin juyawa, wanda zai iya taimakawa wajen shiga tsokoki na cinya na ciki da kuma ƙara ƙarin ƙalubalen kwanciyar hankali.
• Crunch Reverse Crunch to Dead Bug: Wannan bambancin ya haɗa da riƙe dumbbell ko farantin nauyi a hannun ku yayin lokacin mataccen bug, wanda zai iya taimakawa.

Me suna da abin da ya sanya ɗaukehawa ga Juya Crunch zuwa Matattu Bug?

• Bicycle Crunches: Bicycle Crunches yana haɓaka Reverse Crunch zuwa Dead Bug yayin da suke kaiwa ga obliques da ƙananan abs, ƙungiyoyin tsoka iri ɗaya waɗanda ke tsunduma a lokacin Reverse Crunch to Dead Bug, don haka haɓaka daidaitaccen motsa jiki na ciki.
• Rashan Twists: Masu karkatar da Rashanci na iya zama babban ƙari ga aikin motsa jiki na yau da kullun tare da Reverse Crunch to Dead Bug saboda suma suna yin niyya ga tsokoki na asali amma tare da fifiko na musamman akan obliques, suna taimakawa haɓaka ƙarfin juyi da daidaituwa, wanda zai iya haɓaka aikin fa'idodin motsa jiki na Reverse Crunch zuwa Dead Bug.