Lever Seated Crunch

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

Sakonni ga Lever Seated Crunch

The Lever Seated Crunch motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na ciki, yana ba da gudummawa ga ingantaccen kwanciyar hankali da matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum. Mutane na iya zaɓar wannan motsa jiki don haɓaka ainihin ƙarfinsu, haɓaka aikin jiki gabaɗaya, da sassaƙa tsokoki na ciki don ƙarin sautin bayyanar.

Yanayinta: tsammanin nuni a nuni Lever Seated Crunch

• Riƙe nauyi ko lefa a gaban ƙirjinka da hannaye biyu, kiyaye gwiwar gwiwarka da kuma tafukanka suna fuskantarka.
• A hankali karkata baya har sai bayanka ya kasance a kusurwa 45-digiri tare da benci ko kujera, yayin da kake ajiye bayanka a mike kuma zuciyarka ta shiga.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan yi amfani da tsokoki na ciki don ja da kanku zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka tasirin aikin.

Lajin Don yi Lever Seated Crunch

• Motsi Mai Sarrafawa: Guji jarabawar yin amfani da kuzari don yin ƙulle-ƙulle. Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan raguwa da haɓakar tsokoki na ciki. Gudun motsi zai iya haifar da mummunan nau'i, rage tasirin motsa jiki da kuma kara haɗarin rauni.
• Cikakkun Motsi: Don samun fa'ida daga Lever Seated Crunch, tabbatar kana amfani da cikakken kewayon motsi. Wannan yana nufin tsawaita jigon jikin ku gabaɗaya zuwa ga kushin, sannan ku matsa gaba gwargwadon iyawar ku. Kauce wa kuskuren yin rabin-crunches, wanda zai iya iyakance tasiri na motsa jiki.
• Ikon numfashi: Ka tuna yin numfashi da kyau. Shaka yayin da kake mika baya

Lever Seated Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Seated Crunch?

Ee, masu farawa za su iya yin motsa jiki na Lever Seated Crunch, amma yana da mahimmanci don tabbatar da cewa suna amfani da tsari daidai kuma ba sa ɗaukar nauyi da yawa. Yana iya zama da amfani ga masu farawa su fara da mai horarwa ko ƙwararrun masu zuwa motsa jiki don tabbatar da cewa suna yin motsa jiki daidai don guje wa rauni. Hakanan yana da mahimmanci a fara da ƙananan nauyi kuma a hankali haɓaka yayin da ƙarfi da jimiri ke haɓaka.

Me ya sa ya wuce ga Lever Seated Crunch?

• Wani bambancin shine Kneeling Cable Crunch, wanda ya haɗa da durƙusa a ƙasa da ja da babban kebul zuwa jikinka.
• Crunch Ball Crunch wani madadin, inda kuke amfani da ƙwallon kwanciyar hankali don ƙara wani ɓangaren ma'auni da haɗin kai.
• Bicycle Crunch shine bambancin nauyin jiki, inda kake kwance a bayanka kuma ka yi motsi na keke tare da kafafunka yayin da kake murƙushe jikinka na sama.
• The Reverse Crunch wani bambanci ne inda kake kwance a bayanka, ka ɗaga hips ɗinka daga ƙasa, kuma ka murƙushe gwiwoyi zuwa kirjinka.

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

• Rashan Twists: Wannan motsa jiki yana cike da Lever Seated Crunches yayin da yake kai hari ga tsokoki, yana haɓaka ƙarfin juyi da motsi, wanda zai iya taimakawa cikin karkatar da motsin da ke cikin Lever Seated Crunches.
• Bicycle Crunches: Bicycle Crunches sune babban haɗin gwiwa ga Lever Seated Crunches saboda suna kaiwa ga babba da ƙananan abs da kuma obliques, suna ba da cikakkiyar motsa jiki na ciki wanda ke haɓaka tasirin Lever Seated Crunches.