Kneeling Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Kneeling Crunch

Cable Kneeling Crunch wani ingantaccen motsa jiki ne wanda aka tsara don ƙarfafawa da kuma daidaita tsokoki na ciki, musamman wanda ke niyya ga abdominis na dubura da ƙumburi. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don ɗaukar matakan dacewa daban-daban. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin asali, haɓaka matsayi, da kuma cimma wani yanki mai mahimmanci na ciki.

Yanayinta: tsammanin nuni a nuni Kneeling Crunch

• Ɗauki igiya da hannaye biyu, sanya su kusa da kunnuwanku, kuma ku mayar da kwatangwalo, ƙyale kebul ɗin ya ɗaga jikin ku dan kadan.
• Murkushe jikin ku gaba, lanƙwasawa a kugu da ja da gwiwar gwiwar ku zuwa gwiwoyinku, yayin da ku ke tsaye.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin abs ɗin ku, sannan sannu a hankali komawa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye daidaitaccen tsari a duk lokacin motsa jiki.

Lajin Don yi Kneeling Crunch

• Tsaya Matsayi: Ka ajiye hips ɗinka a tsaye kuma baya kai tsaye a duk lokacin motsa jiki. Kuskure na yau da kullun shine lanƙwasa a kwatangwalo ko zagaye baya, wanda zai iya takura ka baya kuma ya kawar da hankali daga abs.
• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa. Ka guje wa kuskuren yin amfani da hanzari don cire nauyin ƙasa, saboda wannan zai iya haifar da rauni kuma ba zai haifar da ciwon ciki ba. Maimakon haka, mayar da hankali kan kwangilar ku don kawo gwiwar gwiwar ku zuwa gwiwoyi.
• Cikakkun Motsi: Tabbatar da cewa kun cika jikin ku a saman motsi kuma kuna yin kwangilar abs ɗin ku a ƙasa. Kuskure na gama gari shine yin aikin motsa jiki tare da iyakataccen motsi.

Kneeling Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Crunch?

Babu shakka, masu farawa za su iya yin motsa jiki na Cable Kneeling Crunch. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa sama da iyakokin ku.

Me ya sa ya wuce ga Kneeling Crunch?

• Wani bambancin shine Cable Twist Crunch, inda kake karkatar da jikinka yayin da kake ja da kebul ɗin ƙasa, shigar da abubuwan da kake so.
• Hakanan zaka iya yin Cable Kneeling Side Crunch, wanda ke kaiwa gefen ciki ta hanyar yin motsa jiki yayin jingina zuwa gefe ɗaya.
• Cable Kneeling Reverse Crunch wani bambanci ne, inda zaku ja kebul ɗin zuwa sama yayin da kuke durƙusa, kuna niyya ga tsokoki na ƙananan ciki.
• A ƙarshe, Cable Kneeling Oblique Crunch shine bambancin inda kuke murƙushe diagonally, don haka aiki akan tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Kneeling Crunch?

• Twist na Rasha wani babban motsa jiki ne na haɗin gwiwa yayin da yake kai hari ga ɓangarorin, yana haɓaka ƙarfin gabaɗaya da ma'anar ainihin ku, wanda kuma aka yi niyya a cikin Cable Kneeling Crunches.
• A ƙarshe, motsa jiki na Bicycle Crunch zai iya haɗawa da Cable Kneeling Crunch ta hanyar yin niyya ga tsokoki na sama da na ƙasa, samar da cikakkiyar motsa jiki na ciki da kuma inganta tasirin Cable Kneeling Crunch.