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 wani tasiri ne na motsa jiki na ciki wanda ke kai hari ga ainihin, yana haɓaka ƙarfi da kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka tsokoki na ciki da ƙarfin tushen gaba ɗaya. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun na iya haɓaka yanayin ku, rage ciwon baya, kuma yana ba da gudummawa ga ingantaccen daidaito da kwanciyar hankali a cikin ayyukan yau da kullun da sauran motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Liing Crunch

• Miƙe hannuwanku ƙarƙashin ƙasan bayanku da glutes don tallafi, kiyaye gwiwar gwiwarku da faɗi.
• Ɗaga ƙafafunku daga ƙasa zuwa kusurwar digiri 45, ajiye su a mike kuma tare. Wannan shine wurin farawanku.
• Haɗa ainihin ku kuma ɗaga kafaɗunku da babba baya daga ƙasa, kuna matsewa zuwa kafafunku yayin da kuke riƙe ƙananan baya a cikin hannayenku.
• Rage kanku baya zuwa wurin farawa, tabbatar da cewa kafafunku ba su taɓa ƙasa ba. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Lever Liing Crunch

• ** Shiga Mahimmancin ku:** Makullin yin aikin Lever Liing Crunch yadda ya kamata shine shigar da tsokoki na asali. Yayin da kuke raguwa, mayar da hankali kan kwangilar abs. Ka guji kuskuren gama gari na amfani da wuyanka ko kafadu don ja jikinka sama.
• **Motsi Mai Sarrafawa:** Yayin da kuke motsa jiki, tabbatar da cewa motsin ku yana jinkiri da sarrafawa. Ka guji jarabar yin amfani da kuzari don karkatar da jikinka sama da ƙasa. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• **Tsarin Numfashi:** Numfashi mai kyau yana da mahimmanci yayin yin kowane motsa jiki. Yi numfashi yayin da kuke kwance baya kuma fitar da numfashi yayin da kuke murƙushewa. Wannan dabara tana taimakawa

Lever Liing Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Liing Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Lever Lying Crunch. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don hana rauni. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Har ila yau, idan duk wani ciwo ko rashin jin daɗi ya samu, ana bada shawara don dakatar da motsa jiki kuma tuntuɓi ƙwararrun ƙwararrun motsa jiki ko ma'aikacin kiwon lafiya.

Me ya sa ya wuce ga Lever Liing Crunch?

• The Weighted Lever Liing Crunch: Don wannan bambancin, kuna riƙe farantin nauyi ko dumbbell a kan ƙirjin ku don ƙara juriya da ƙara ƙarfin motsa jiki.
• Twisting Lever Liing Crunch: Wannan bambancin ya haɗa da karkatar da gangar jikin ku yayin da kuke murƙushewa, yin niyya ga ɓangarorin ban da tsokoki na ciki na yau da kullun.
• The Reverse Lever Liing Crunch: Maimakon ɗaga jikinka na sama, a cikin wannan bambancin, ka kiyaye naman jikinka a tsaye kuma ka ɗaga kafafunka zuwa kirjinka.
• Zango na kwanciyar hankali Ball Lever kwance crarch: wannan bambance-bambancen an yi shi ne akan ƙwallon dakaici, wanda ke cikin tsokoki mai ƙarfi ku sabili da ku don daidaita kanku yayin motsi.

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

• Bicycle Crunch wani motsa jiki ne wanda ke cike da Lever Liing Crunch ta hanyar yin niyya ba kawai ga abdominis na dubura ba har ma da ma'auni, don haka yana ba da cikakkiyar motsa jiki na ciki.
• Har ila yau, masu juyayi na Rasha suna cike da Lever Liing Crunch yayin da suke shiga yankin ciki, ciki har da obliques da ƙananan abs, waɗanda ƙila ba za a cika su ba a lokacin Lever Liing Crunch.