Knee Touch Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Knee Touch Crunch

Knee Touch Crunch wani motsa jiki ne mai tasiri wanda ke da alhakin tsokoki na ciki, yana taimakawa wajen gina ƙarfin gaske da inganta lafiyar gabaɗaya. Ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da iyawar kowa. Mutane za su so yin wannan motsa jiki don haɓaka ainihin kwanciyar hankalin su, haɓaka matsayi, da goyan bayan aikin gabaɗayan motsin su na yau da kullun.

Yanayinta: tsammanin nuni a nuni Knee Touch Crunch

• Sanya hannuwanku a bayan kan ku, tabbatar da cewa kada ku ja wuyanku, kuma ku haɗa tsokoki na ciki ta hanyar jawo maɓallin ciki zuwa ga kashin baya.
• Ɗaga ƙafar dama daga ƙasa kuma kawo gwiwa na dama zuwa ga kirjinka.
• Yayin da kake kawo gwiwa sama, daga jikinka na sama daga ƙasa, da nufin taɓa gwiwar gwiwar hagu zuwa gwiwa na dama.
• Rage jikin ku zuwa wurin farawa kuma maimaita motsa jiki tare da gwiwa na hagu da gwiwar dama. Ci gaba da canza bangarorin don adadin maimaitawa da kuke so.

Lajin Don yi Knee Touch Crunch

• Shiga Mahimmancin ku: Yayin da kuke yin motsa jiki, tabbatar cewa kuna shigar da tsokoki na asali. Kuskure na yau da kullun shine a ja da wuyanka ko kafadu, wanda zai iya haifar da damuwa kuma baya yin aiki yadda yakamata. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don ɗaga jikinka na sama daga ƙasa.
• Motsi Mai Sarrafa: Lokacin ɗaga jikinka don taɓa gwiwoyi, yi haka a hankali da sarrafawa. Ka guji motsi ko motsi mai sauri, wanda zai haifar da rauni. Hakazalika, lokacin da kake saukar da jikinka baya, yi haka a hankali don tabbatar da cewa tsokoki suna aiki sosai a duk lokacin motsa jiki.
• Numfashi: Ka tuna numfashi yayin motsa jiki. Shaka yayin da kake runtse jikinka

Knee Touch Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Knee Touch Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Knee Touch Crunch. Wannan motsa jiki yana da kyau ga masu farawa saboda yana kai hari ga tsokoki na ciki kuma yana taimakawa wajen gina ƙarfin gaske. Koyaya, yana da mahimmanci koyaushe a tuna amfani da sigar da ta dace don hana rauni. Idan ba ku da tabbacin yadda ake yin wannan darasi, yana iya zama taimako don yin aiki tare da mai horarwa ko kallon bidiyon koyarwa akan layi. Kuma kamar kowane sabon motsa jiki, yana da kyau a fara sannu a hankali kuma a hankali ƙara maimaitawar ku yayin da ƙarfinku da jimirinku suka inganta.

Me ya sa ya wuce ga Knee Touch Crunch?

• Reverse Crunch: Maimakon ɗaga jikinka na sama, ka ɗaga hips ɗinka daga ƙasa, ka kawo gwiwoyi zuwa kirjinka.
• Tsaye Knee Crunch: Ana yin wannan bambancin a tsaye, yana ɗaga gwiwa ɗaya kuma yana kawo kishiyar gwiwar hannu zuwa gare shi.
• Crunch Oblique: Wannan bambancin ya haɗa da haɗa gwiwa da gwiwar hannu na gefe ɗaya tare, yin niyya ga tsokoki na ciki na gefe.
• Crunch Touch Biyu: Wannan ya haɗa da ɗaga gwiwoyi biyu a lokaci guda yayin danne jikinka na sama don taɓa su.

Me suna da abin da ya sanya ɗaukehawa ga Knee Touch Crunch?

• Twist na Rasha wani motsa jiki ne wanda ya dace da Knee Touch Crunch, yayin da yake mayar da hankali ga obliques da ƙananan abs, yana taimakawa wajen ƙarfafa waɗannan wurare da kuma inganta kwanciyar hankali, wanda ke da mahimmanci don aiwatar da daidaitaccen kisa na Knee Touch Crunch.
• Planks kuma babban motsa jiki ne mai dacewa ga Knee Touch Crunches saboda suna aiki akan ƙarfin ƙarfin ku da kwanciyar hankali gaba ɗaya, yana sauƙaƙa don kiyaye daidaitaccen matsayi da daidaituwa yayin yin Knee Touch Crunch.