Karɓar murguda zaune

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Karɓar murguda zaune

Rikicewar juyawa tana da matsala mai wahala mai mahimmanci wanda ke bunkasa wurin da Balaguro, Matsayi, Matsayi a gabaɗaya. Kyakkyawan zaɓi ne ga matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke son ƙara haɓaka motsa jiki na ciki. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin juyawa, wanda ke da fa'ida don wasan motsa jiki, da haɓaka ƙarin ma'ana da sautin tsakiya.

Yanayinta: tsammanin nuni a nuni Karɓar murguda zaune

• Sanya hannuwanku a hankali a bayan kan ku ba tare da ja wuyan ku ba, ku ajiye gwiwar ku a fadi.
• Haɗa ainihin ku kuma ɗaga jikinku na sama daga benci, karkata zuwa dama yayin da kuke fitowa, da nufin taɓa gwiwar gwiwar hagu zuwa gwiwa na dama.
• Rage kanku baya cikin motsi mai sarrafawa, komawa zuwa wurin farawa.
• Maimaita motsi, wannan lokacin kuna karkata zuwa hagu yayin da kuke tasowa, da nufin taɓa gwiwar gwiwar hannun dama zuwa gwiwa na hagu.

Lajin Don yi Karɓar murguda zaune

• ** Haɗa Babban Mahimmancin ku:** Maɓalli don aiwatar da ƙin jujjuya zama da kyau shine shigar da tsokoki na asali. Yayin da kake zaune, karkatar da jikinka na sama zuwa gefe guda. Kuskuren gama gari don gujewa: Kada ku yi amfani da ƙarfi ko wuyan ku don ja da kanku sama. Ya kamata a sarrafa motsin kuma ya fito daga ainihin ku.
• **Numfashi mai kyau:** Numfasawa daidai zai iya inganta aikinku sosai. Yi numfashi yayin da kake gangarowa da fitar da numfashi yayin da kake hawa. Kuskuren gama gari don gujewa: Rike numfashi yayin motsa jiki. Wannan na iya haifar da hawan jini kuma yana iyakance tasirin motsa jiki. 4

Karɓar murguda zaune Tambayoyin Masu Nuna

Shi beginners za su iya Karɓar murguda zaune?

Ee, masu farawa za su iya yin aikin motsa jiki na karkatar da hankali, amma motsi ne mai ci gaba wanda ke buƙatar babban adadin ƙarfi da kwanciyar hankali. Ya kamata masu farawa su fara farawa tare da motsa jiki na asali kamar su zama na yau da kullun ko crunches, kuma yayin da suke haɓaka ƙarfi da tsari, sannu a hankali za su iya ci gaba zuwa ƙarin atisayen ci gaba kamar Rage Twisting Sit-up. Yana da mahimmanci koyaushe don tabbatar da tsari mai kyau don guje wa rauni. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horarwa na iya zama da fa'ida don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga Karɓar murguda zaune?

• Ƙarƙashin Zama tare da Juyawar Torso: Ana yin wannan kamar ƙin zama na yau da kullun amma ya haɗa da jujjuyawar juzu'i a saman motsi.
• Rage Crunches Oblique: Wannan bambance-bambancen yana kai hari ga tsokoki da suka lalace ta hanyar murƙushe gefe maimakon madaidaiciya.
• Ƙarƙashin Zama da Ƙwallon Magani: Wannan ya haɗa da abokin tarayya wanda ya jefo maka kwallon magani yayin da kake zaune, wanda sai ka kama, ka karkata gefe ɗaya ka jefa baya.
• Rage Crunches Keke: Ana yin wannan a kan benci mai raguwa, yana kwaikwayon bugun keke yayin da yake musanya gwiwar gwiwar hannu zuwa gaban gwiwa don murzawa.

Me suna da abin da ya sanya ɗaukehawa ga Karɓar murguda zaune?

• Plank: Plank babban motsa jiki ne na haɗin gwiwa saboda suna aiki gaba ɗaya, ba kawai tsokoki na ciki ba. Wannan motsa jiki yana taimakawa wajen gina jimiri a cikin abs da baya, da kuma tsokoki masu daidaitawa, wanda zai iya inganta aikin gaba ɗaya na Ƙarƙashin Ƙarfafa Sit-Ups.
• Bicycle Crunches: Yawai kamar Ƙarƙashin Ƙarƙashin Sit-Ups, Bicycle Crunches ya haɗa da motsi mai juyayi wanda ke kaiwa ga obliques da madaidaicin abdominis. Madadin tsarin wannan darasi kuma yana inganta haɗin kai, wanda zai iya haɓaka tasiri na Ƙarfafa Twisting Sit-Ups.