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, musamman abs, kuma yana haɓaka kwanciyar hankali gaba ɗaya. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke son haɓaka ainihin ƙarfin su da yanayin su. Mutane za su so yin wannan motsa jiki saboda tasirinsa wajen haɓaka ƙaƙƙarfan tsaka-tsaki mai ƙarfi da sauti, yana ba da gudummawa ga mafi kyawun daidaituwa da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Lever Seated Crunch

• Ɗauki hannuwanku da ƙarfi kuma tabbatar da cewa ƙafafunku suna lebur a ƙasa, tare da baya madaidaiciya da ƙirjin ku.
• Tare da motsi mai sarrafawa, tura hannaye zuwa ƙasa ta hanyar kwangilar tsokoki na ciki, yayin da kake ajiye baya da kuma gwiwar hannu a gefenka.
• Riƙe wannan gurɓataccen matsayi na ɗan lokaci, mai da hankali kan ƙanƙanwar cikin ku.
• Komawa a hankali zuwa matsayin farawa, tabbatar da kula da sarrafawa kuma kada ku bari ma'aunin nauyi ya taru tare, kuma maimaita motsa jiki don adadin maimaitawar ku.

Lajin Don yi Lever Seated Crunch

• Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Makullin ingantaccen Lever Seated Crunch yana jinkirin, motsi mai sarrafawa. Wannan yana ƙarfafa ainihin tsokoki kuma yana rage haɗarin rauni.
• Shiga Mahimmancin ku: Tabbatar da shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan yana nufin kiyaye tsokoki na ciki da ƙarfi da mai da hankali. Kuskure na yau da kullun shine shakatawa da ainihin, wanda zai haifar da mummunan tsari da sakamako mara amfani.
• Ka guje wa Ƙarfafawa: Kada ka wuce baya ko wuyanka yayin motsa jiki. Yawan wuce gona da iri na iya haifar da rauni ko rauni. Tsaya baya da wuyanka a cikin tsaka tsaki.
• Numfashi Da kyau: Numfashin da ya dace yana da mahimmanci ga kowane motsa jiki, gami da Lever Seated Crunch

Lever Seated Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Seated Crunch?

Ee, mafari na iya yin aikin Lever Seated Crunch. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da cewa ana yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Lever Seated Crunch?

• Maganin Kujerar Magunguna: A cikin wannan sigar, kuna riƙe da ƙwallon magani a ƙirjin ku yayin yin ƙuƙuwa a zaune, wanda ke ƙara wahala.
• Crunch Seated Ma'auni: Wannan bambancin ya ƙunshi riƙe farantin nauyi ko dumbbell a cikin ƙirjin ku yayin yin motsa jiki, wanda ke ƙara ƙarin kalubale.
• Lever Seated Oblique Crunch: Wannan sigar tana hari ga tsokoki masu ma'ana ta hanyar karkatar da jikin ku zuwa gefe yayin da kuke yin ƙumburi.
• Lever Seated Reverse Crunch: A cikin wannan bambancin, maimakon jingina gaba, kuna jingina baya da juriya, kuna aiki da ƙananan ƙananan ku da ƙarfi.

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

• Masu murgudawa na Rasha: Wannan motsa jiki yana cike da Lever Seated Crunch ta hanyar niyya ga tsokoki. Yayin da Lever Seated Crunch ke mayar da hankali ga tsokoki na gaba na ciki, Rasha Twists suna taimakawa wajen ƙarfafawa da kuma sautin sassan ciki, suna ba da cikakkiyar motsa jiki na ciki.
• Bicycle Crunches: Waɗannan suna haɗaka da Lever Seated Crunch ta hanyar haɗa fa'idodin crunch tare da karkatarwa. Wannan ba wai kawai hari ga dubura abdominis ba ne har ma da obliques na waje, yana tabbatar da ingantaccen aikin motsa jiki.