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 mai ƙarfi wanda ke kaiwa ga tsokoki na ciki, yana taimakawa ci gaba mai ƙarfi da ƙayyadaddun asali. 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 da juriya. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke da niyyar inganta ainihin kwanciyar hankalinsu, haɓaka yanayin su, da gina ƙaƙƙarfan tushe ga sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Lever Seated Crunch

• Ɗauki hannayen injin ɗin, tabbatar da cewa hannayenku suna da faɗin kafaɗa kuma an lanƙwasa gwiwar hannu a kusurwar digiri 90.
• Exhale kuma shigar da tsokoki na ciki ta hanyar jan jikinka na sama a gaba a cikin motsi mai raɗaɗi, yayin da kake riƙe da baya kuma kai tsaye tare da kashin baya.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin tsokoki na ciki.
• Komawa a hankali zuwa wurin farawa yayin shakarwa, tabbatar da motsi mai sarrafawa don kammala maimaitawa ɗaya.

Lajin Don yi Lever Seated Crunch

• Shiga Mahimmancin ku: Crunch Seated Lever yana kaiwa tsokoki na ciki. Don samun fa'ida daga wannan darasi, tabbatar da cewa kuna aiwatar da ainihin ku. Wannan yana nufin ja maɓallin ciki zuwa ga kashin baya da kuma kiyaye abs ɗin ku a duk lokacin motsi. Ka guji kuskuren dogara ga baya ko wuyanka don yin aikin.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan zai taimaka maka shigar da tsokoki yadda ya kamata kuma rage haɗarin rauni.
• Numfashi: Numfashin da ya dace yana da mahimmanci don wannan motsa jiki. Fitar da numfashi yayin da kuke durkushewa kuma ku shaka yayin da kuke komawa wurin farawa. Numfashin da ba daidai ba zai iya haifar da motsa jiki marasa tasiri har ma da karuwa

Lever Seated Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Seated Crunch?

Ee, mafari na iya yin aikin Lever Seated Crunch. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsin. Wannan motsa jiki yana hari tsokoki na ciki kuma yana iya zama babban ƙari ga aikin motsa jiki na mafari.

Me ya sa ya wuce ga Lever Seated Crunch?

• Rage Crunch Bench: Wannan bambancin yana amfani da benci na raguwa, wanda ke ƙara ƙarfin motsa jiki ta hanyar yin aiki da nauyi.
• Cable Machine Seated Crunch: A cikin wannan bambancin, kuna amfani da na'ura na USB, yana ba ku damar daidaita nauyi don ƙara ƙarfin juriya da ƙaddamar da tsokoki na ciki daban-daban.
• Lever Seated Oblique Crunch: Wannan bambance-bambancen yana kaiwa ga tsokoki na musamman, yana ƙara juzu'i zuwa ɓarke ​​​​na al'ada don haɗa sassan ainihin ku.
• Lever Seated Reverse Crunch: Wannan bambancin ya haɗa da jawo gwiwoyinku zuwa ga ƙirjin ku yayin da kuke ajiye jikinku na sama, yana niyya ga tsokoki na ciki na ƙasa.

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

• Bicycle Crunches: Waɗannan suna aiki duka biyu na sama da ƙananan ciki a lokaci ɗaya, kama da Lever Seated Crunch, amma kuma suna haɗa motsin karkatarwa wanda ke kaiwa ga obliques, yana ba da ƙarin aikin motsa jiki na ciki.
• Rashan Twists: Suna haɓaka ƙwanƙwasa na Lever Seated Crunch ta hanyar yin niyya ga obliques da ƙananan tsokoki na baya, waɗanda galibi ana yin watsi da su a cikin ɓarna na al'ada, don haka tabbatar da daidaito da cikakkiyar ƙarfi na ainihin.