Kwangilar Juya Zama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Obliques
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Quadriceps, Rectus Abdominis, Sartorius

Sakonni ga Kwangilar Juya Zama

Acline karkatarwa zaune-up motsa jiki motsa jiki wanda ke bunkasa mayafin tsokoki, musamman kuma ya sanya masu sassaucin ra'ayi da ƙananan baya. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙarfafa ainihin su da inganta lafiyar jikin su gaba ɗaya. Ta hanyar haɗa Ƙaƙwalwar Ƙaƙwalwar Sit-up a cikin aikin motsa jiki na yau da kullum, za ku iya inganta ƙarfin ciki, inganta yanayin ku, da kuma ƙara ƙarfin aikin jikin ku.

Yanayinta: tsammanin nuni a nuni Kwangilar Juya Zama

• Kwanta baya don jikinka ya cika sosai, sannan sanya hannayenka a hankali a bayan kai ko a kan kirjin ka.
• Fara motsa jiki ta hanyar ɗaga jikinka na sama zuwa gwiwoyi, tabbatar da kiyaye bayanka madaidaiciya.
• Yayin da kake ɗaga jikinka, karkatar da gangar jikinka ta yadda gwiwar hannun dama ta motsa zuwa gwiwa ta hagu.
• Rage kanku baya zuwa wurin farawa kuma sake maimaita motsi, wannan lokacin yana jujjuya don gwiwar gwiwar hagu ya motsa zuwa gwiwa ta dama.

Lajin Don yi Kwangilar Juya Zama

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Ba game da yawan reps za ku iya yi ba, amma yadda kuke yin kowane wakili. Sanya tsokoki na ciki don ɗaga jikinka, karkatarwa, sannan sannu a hankali runtse jikinka zuwa ƙasa. Wannan motsi mai sarrafawa ba kawai zai rage haɗarin rauni ba amma kuma ya sa aikin ya fi tasiri.
• Madaidaicin Matsayi: Sanya kanka daidai akan benci mai karkata. Ya kamata a kiyaye ƙafafunku a ƙarƙashin mashin ɗin, kuma ya kamata bayanku ya zama lebur a kan benci. Lokacin da kuke zaune kuma ku karkata, tabbatar cewa kuna yin haka daga ainihin ku ba daga wuyanku ko kafadu ba.
• Numfashi Da Kyau:

Kwangilar Juya Zama Tambayoyin Masu Nuna

Shi beginners za su iya Kwangilar Juya Zama?

Ee, sabon shiga har yanzu za su iya yin karkata zuwa motsa jiki na motsa jiki, amma yana da mahimmanci a lura cewa lokaci ne da ke gaba musamman na al'adun gargajiya. Wannan motsa jiki yana kai hari ga ciki da obliques. Ya kamata masu farawa su fara da ƙananan karkata kuma a hankali suna karuwa yayin da ƙarfinsu da ƙarfinsu ya inganta. Hakanan yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni. Idan kun kasance mafari, kuna iya farawa da sit-ups na yau da kullun ko crunches kafin ku ci gaba zuwa karkata sit-ups. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali daga baya.

Me ya sa ya wuce ga Kwangilar Juya Zama?

• Ƙoƙarin Zama tare da Ƙwallon Magunguna: A cikin wannan sigar, kuna riƙe da ƙwallon magani yayin yin zama a kan benci mai karkata, wanda ke ƙara ƙarin juriya kuma yana haɗa hannuwanku ma.
• Ƙafar Ƙafar Tada zaune tsaye: Wannan ya haɗa da yin ɗaga ƙafar ƙafa da kuma zama a kan benci mai karkata, haɗa ayyukan ab na biyu masu tasiri zuwa ɗaya.
• Ƙunƙasa Zauna tare da murgudawa: Mai kama da karkatar da karkatacciyar zama, wannan bambancin ya haɗa da karkatar da gangar jikin ku a saman motsi don haɗa abubuwan da kuka fi so.
• Ƙoƙarin zama tare da Dumbbell Punch: Wannan bambancin ya haɗa da ƙarfin jiki na sama ta hanyar ƙara motsi tare da dumbbell a saman sit-up, yana niyya ga abs da makamai.

Me suna da abin da ya sanya ɗaukehawa ga Kwangilar Juya Zama?

• Planks: Planks babban motsa jiki ne na haɓakawa saboda suna aiki gaba ɗaya, ba kawai abs ba, suna ba da ƙarin aikin motsa jiki. Halin tsayayyen yanayi na katako shima ya bambanta da motsin motsi na Inline Twisting Sit-up, yana ba da wani nau'in horo na daban.
• Bicycle Crunches: Kamar dai yadda Ƙaƙwalwar Ƙaƙwalwar Sit-up, Bicycle Crunches ya ƙunshi motsi mai juyayi wanda ke kaiwa ga ma'auni. Duk da haka, suna kuma shiga ƙananan abs, wanda zai iya taimakawa wajen daidaita aikin motsa jiki da kuma tabbatar da duk sassan tsokoki na ciki suna aiki.