Lever Wurin zama Cikakken Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Wurin zama Cikakken Crunch

The Lever Seated Full Crunch babban motsa jiki ne wanda ke kaiwa ga tsokoki na ciki, yana haɓaka ƙarfi da ma'ana. Wannan motsa jiki ya dace da duka masu sha'awar motsa jiki a matsakaici da matakan ci gaba waɗanda ke neman haɓaka ainihin kwanciyar hankali da haɓaka matsayi. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta aikin motsa jiki, taimako a cikin ayyukan yau da kullum, da goyan bayan ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lever Wurin zama Cikakken Crunch

• Ɗauki hannayen injin ɗin kuma tabbatar da cewa hannayenku sun cika cikakke, kiyaye bayanku madaidaiciya kuma ku haɗa ainihin ku.
• Exhale da kwangilar abs ɗin ku don cire lever ƙasa yayin karkatar da gangar jikin ku zuwa gwiwoyi.
• Riƙe ƙanƙara na ɗan lokaci a ƙasan motsin, tabbatar da ci gaba da kasancewa cikin ɓarna.
• Numfashi yayin da kake komawa a hankali zuwa wurin farawa, tabbatar da motsi mai sarrafawa, kuma maimaita don adadin da ake so.

Lajin Don yi Lever Wurin zama Cikakken Crunch

• Kisa da Ya dace: Riƙe gefen benci don kwanciyar hankali. Ka shimfiɗa ƙafafunku a gabanku, ku ajiye su tare. Ja gwiwoyinku zuwa kirjin ku yayin da kuke ajiye saman jikin ku. Jikinku yakamata ya zama sifar 'V' a saman motsin. Ka guji karkatar da ƙafafu ko yin amfani da ƙarfi don ja da gwiwoyi sama, saboda wannan yana rage tasirin motsa jiki kuma yana iya haifar da rauni.
• Motsi Mai Sarrafa: Makullin wannan motsa jiki shine jinkirin motsi mai sarrafawa. Ka guje wa yin gaggawar motsi ko barin ƙafafunka su sauke da sauri bayan kowace ƙulla. Maimakon haka, sarrafa saukowar ƙafafunku don haɓaka haɗin tsokoki na ciki.
• Fasahar Numfashi:

Lever Wurin zama Cikakken Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Wurin zama Cikakken Crunch?

Ee, masu farawa zasu iya yin aikin Lever Seated Full Crunch. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama fa'ida don yin motsi ƙarƙashin kulawar mai horarwa ko gogaggen ɗan motsa jiki da farko. Ka tuna don sauraron jikinka kuma ka daina idan kun ji wani rashin jin daɗi.

Me ya sa ya wuce ga Lever Wurin zama Cikakken Crunch?

• Swiss Ball Crunch: Wannan bambancin ya ƙunshi yin amfani da ƙwallon Swiss, inda za ku kwanta akan ƙwallon tare da ƙafafu a ƙasa kuma kuyi motsi.
• Reverse Crunch: Maimakon ɗaga jikinka na sama zuwa gwiwoyi, a cikin wannan bambancin sai ka ɗaga gwiwoyi zuwa kirjinka yayin da kake kwance a bayanka.
• Bicycle Crunch: A cikin wannan bambancin, kuna yin motsi tare da kafafunku a cikin iska yayin da kuke kawo kishiyar gwiwar gwiwarku zuwa gwiwa.
• Crunch Kujerar Kyaftin: Yin amfani da na'urar kujera ta kyaftin, kuna tallafawa nauyin ku akan hannayenku yayin ɗaga gwiwoyinku zuwa ga ƙirjin ku, yin tsokaci iri ɗaya kamar yadda lefa ke zaune cike da murƙushewa.

Me suna da abin da ya sanya ɗaukehawa ga Lever Wurin zama Cikakken Crunch?

• Rashan Twists: Wannan motsa jiki yana cike da Lever Seated Full Crunch ta hanyar niyya ga ma'auni, yana ba da cikakkiyar motsa jiki na ciki da kuma tabbatar da cewa duk sassan ainihin an ƙarfafa su daidai.
• Bicycle Crunches: Bicycle Crunches shima yana dacewa da Lever Seated Full Crunches ta hanyar niyya duka biyu na sama da na ƙasa, da kuma madaidaicin, suna ba da cikakkiyar motsi da haɓaka tasirin aikinku gaba ɗaya.