Rage Ƙafar Juya Ƙafar

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Rage Ƙafar Juya Ƙafar

Rikicin da ya lalace da aka yanke da baya crench shine ingantaccen motsa jiki wanda ke da ƙwarewa da ƙananan tsokoki da ƙwayoyin cuta. Zabi ne mai kyau ga masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da aikin motsa jiki gabaɗaya. Wannan motsa jiki ba wai kawai yana taimakawa wajen sassaka toned ciki ba amma kuma yana inganta matsayi, yana rage ciwon baya, kuma yana tallafawa motsi na yau da kullum.

Yanayinta: tsammanin nuni a nuni Rage Ƙafar Juya Ƙafar

• Kiyaye gwiwoyinku a kusurwar digiri 90 kuma ƙafafunku tare, wannan shine farkon ku.
• Haɗa ainihin ku kuma ɗaga kwatangwalo daga benci, ja gwiwoyi zuwa ga ƙirjin ku a cikin motsi mai santsi da sarrafawa.
• Dakata a saman motsi na daƙiƙa ɗaya, sannan sannu a hankali rage kwatangwalo ɗinku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye iko da kwanciyar hankali a duk lokacin motsa jiki.

Lajin Don yi Rage Ƙafar Juya Ƙafar

• Motsi Mai Sarrafa: Lokacin yin ƙulle-ƙulle, tabbatar da motsin ku yana jinkiri da sarrafawa. Ka guji kuskuren gama gari na amfani da kuzari don karkatar da ƙafafu da kwatangwalo sama. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da raunuka.
• Shiga Mahimmancin ku: Maɓalli don ingantacciyar Rage Ƙafar Ƙafar Juya Ƙafar ita ce haɗa ainihin ku, ba ƙafafunku ba. Kuskure na yau da kullun shine cirewa ta amfani da kafafunku ko kwatangwalo, amma abs dinku ne yakamata kuyi aikin. Yi ƙoƙarin ganin tsokoki na ciki suna ja gwiwoyi zuwa kirjin ku.
• Fasahar Numfashi: Numfashi yayin da kake ɗaga hips ɗinka daga benci kuma ka shaƙa yayin da kake mayar da su ƙasa. Numfashin da ya dace yana taimakawa kula da sarrafawa yayin

Rage Ƙafar Juya Ƙafar Tambayoyin Masu Nuna

Shi beginners za su iya Rage Ƙafar Juya Ƙafar?

Ee, masu farawa za su iya yin aikin motsa jiki na Bent Leg Reverse Crunch, duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba. Ya kamata masu farawa su fara da motsa jiki na asali na ƙarfafawa kamar kullun kullun ko ɗaga ƙafa kuma sannu a hankali suna ci gaba zuwa ƙarin ƙalubale da motsa jiki kamar Rage Ƙafar Ƙafar Ƙarfafawa. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni. Idan kai mafari ne, ƙila za ka iya samun taimako don samun mai horar da kai ko ƙwararrun motsa jiki ya nuna maka dabarar da ta dace.

Me ya sa ya wuce ga Rage Ƙafar Juya Ƙafar?

• Sliding Disc Reverse Crunch: A cikin wannan bambancin, kuna amfani da fayafai masu zamewa a ƙarƙashin ƙafafunku don ƙara ƙarin matakin wahala da haɗa ƙarin ƙungiyoyin tsoka.
• Crunch Reverse Crunch: Wannan bambancin ya ƙunshi riƙe dumbbell ko farantin nauyi tsakanin ƙafafunku don ƙara juriya da ƙalubalanci tsokoki na ciki.
• Hanging Reverse Crunch: Wannan bambancin yana buƙatar mashaya mai cirewa ko makamancinsa na kayan aiki. Kuna rataye daga mashaya kuma kuna yin jujjuyawar baya, wanda ke kai hari ga ƙananan abs ɗinku sosai.
• Ƙinƙasa Bench Reverse Crunch: Wannan bambancin yana amfani da benci na karkata don ƙara ƙarin matakin wahala zuwa daidaitaccen ɓarna na baya. Matsayin karkata yana ƙalubalantar abs ɗin ku don yin aiki tuƙuru don ɗaga ƙananan jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Rage Ƙafar Juya Ƙafar?

• Bicycle Crunches: Waɗannan wasu ƙarin motsa jiki ne masu fa'ida kamar yadda kuma suke kaiwa ga ƙananan abs, kamar raguwar Leg Reverse Crunch, kuma sun haɗa da motsi mai jujjuyawar da ke aiki da obliques, yana ba da ƙarin aikin motsa jiki na ciki.
• Rataye kafa ta tashi: Wannan motsa jiki ya cika raguwar kafa kafa ta baya saboda shi ma yana haifar da ƙananan mayuka don waɗannan tsokoki wanda zai iya haifar da ƙarin ci gaba.