Lever Liing Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Lever Liing Crunch

The Lever Lying Crunch motsa jiki ne na ciki wanda aka yi niyya wanda ke ƙarfafa ainihin ku, yana haɓaka ma'aunin ku, kuma yana inganta yanayin jikin ku gaba ɗaya. Wannan darasi yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ainihin horon su. Haɗa Lever Liing Crunch a cikin abubuwan yau da kullun na yau da kullun na iya taimaka muku cimma sautin ciki, ingantacciyar kwanciyar hankali na jiki, kuma yana iya ba da gudummawa ga haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Liing Crunch

• Sanya lefa ko barbell a kan kafafunku, kusa da idon sawu, kuma ku tsare shi da ƙafafunku.
• Tsaya ƙafafunku madaidaiciya kuma ku ɗaga su har sai sun kasance a kusurwa 90-digiri tare da jikin ku, ta yin amfani da lefa ko barbell a matsayin juriya.
• Sannu a hankali runtse ƙafafunku zuwa ƙasa, ajiye su madaidaiciya kuma kada ku bar su su taɓa ƙasa don kula da tashin hankali a cikin tsokoki na ciki.
• Maimaita aikin don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku da mai da hankali kan tsokoki na ciki.

Lajin Don yi Lever Liing Crunch

• Motsi Mai Sarrafa: Yayin da kuke murƙushewa, ya kamata a mayar da hankali kan yin amfani da tsokoki na ciki ba wuya ko kafadu ba. Kuskure na yau da kullun shine jan wuyan ku, wanda zai haifar da rauni ko rauni. Maimakon haka, kiyaye kallon ku a kan rufi kuma kuyi tunani game da kawo hakarkarin ku zuwa kwatangwalo.
• Matsayin Ƙafa: Ya kamata ƙafafunku su kasance a cikin matsayi na lever, wanda ke nufin an ɗaga su kadan daga ƙasa kuma a tsaye a tsaye. Ka guji karkatar da gwiwoyi ko ɗaga ƙafafu da yawa, saboda wannan na iya rage tasirin motsa jiki kuma ya sanya damuwa mara amfani a bayan ka.
• Numfasawa: Yana da mahimmanci a yi numfashi da kyau yayin wannan motsa jiki. Yi numfashi yayin da kuke sauke naku

Lever Liing Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Liing Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Lever Lying Crunch. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Hakanan yana da mahimmanci don tabbatar da tsari daidai don guje wa rauni. Idan ba a tabbata ba, yana da kyau koyaushe a sami ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Lever Liing Crunch?

• Lever Liing Oblique Crunch: Wannan bambance-bambancen yana kai hari ga tsokoki na madaidaici ta hanyar karkatar da gangar jikin zuwa gefe ɗaya yayin motsi na sama.
• Lever Liing Reverse Crunch: A cikin wannan bambancin, maimakon ɗaga jikin ku na sama, kuna ɗaga ƙananan jikin ku zuwa ƙirjin ku.
• Lever Liing Bicycle Crunch: Wannan bambance-bambancen ya haɗa da motsin motsa jiki tare da ƙafafu don haɗa ƙananan abs da masu sassauƙa na hip.
• Lever Liing Crunch with Leg Tadawa: Wannan bambance-bambancen ya haɗa da ɗaga ƙafa a saman crunch don shiga ƙananan abs kuma ƙara ƙalubalen motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Lever Liing Crunch?

• Bicycle Crunches: Waɗannan su ne babban haɗin gwiwa ga Lever Liing Crunches yayin da suke haɗa nau'ikan motsi iri ɗaya amma suna ƙara ɓangaren juzu'i, wanda ke taimakawa haɓakawa da ƙarfafa tsokoki na wucin gadi, haɓaka babban ƙarfi da daidaituwa gaba ɗaya.
• Rashanci Twists: Wannan motsa jiki yana cike da Lever Liing Crunches ta hanyar kai hari ga dukan yankin na ciki, ciki har da obliques da ƙananan abs, wanda ba shine farkon abin da Lever Lying Crunches ke mayar da hankali ba, don haka yana ba da ƙarin aikin motsa jiki na ciki.