Rage Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Rage Crunch

Matsalar ta yi rauni shine ingantaccen motsa jiki wanda ke haifar da Abincin Rediyon da obleques, suna taimakawa ƙarfafa da sautin. Yana da manufa don daidaikun mutane a matsakaici ko matakin motsa jiki na ci gaba suna neman haɓaka abubuwan motsa jiki. Mutane na iya zaɓar yin wannan motsa jiki don fa'idodinsa wajen haɓaka matsayi, haɓaka wasan motsa jiki gabaɗaya, da ƙirƙirar ƙayyadaddun ƙayyadaddun ciki, tsokar ciki.

Yanayinta: tsammanin nuni a nuni Rage Crunch

• Yayin da kake manne da baya baya a kan benci, kwangilar tsokoki na ciki kuma ka ɗaga jikinka na sama zuwa gwiwoyi.
• Tabbatar cewa kasan baya ya kasance yana hulɗa da benci da kafadu da daga baya daga benci, mai da hankali kan ƙoƙarin a cikin abs.
• Riƙe wannan gurɓataccen matsayi na ɗan lokaci, jin ƙanƙara a cikin ciki.
• Sannu a hankali rage kanka baya zuwa wurin farawa kuma maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Rage Crunch

• Sarrafa motsin ku: Kuskure na yau da kullun da mutane ke yi shine yin amfani da hanzari don ɗaga jikinsu, wanda zai iya haifar da raunin baya da wuyansa. Yana da mahimmanci a yi amfani da tsokoki na ciki don ɗaga jikin ku zuwa gwiwoyinku, da sarrafa motsinku yayin da kuke rage kanku baya. Wannan zai taimaka wajen shiga daidai tsokoki da kuma hana rauni.
• Kiyaye Wuyanka Daidaitacce: Wani kuskuren gama gari shine a ja wuyan yayin da ake yin ƙumburi. Wannan zai iya haifar da wuyan wuyansa. Maimakon haka, kiyaye hannayenka a hankali a bayan kai da wuyanka a cikin tsaka tsaki, a layi tare da kashin baya.
• Numfashi Da Kyau: Numfashi muhimmin sashi ne na kowane motsa jiki, amma yana da musamman

Rage Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Rage Crunch?

Ee, masu farawa za su iya yin motsa jiki na Rage Crunch. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana da ƙalubalanci fiye da kullun yau da kullum saboda yana aiki da abs da wuya. A matsayin mafari, yana da mahimmanci a fara da abubuwan yau da kullun kuma sannu a hankali a ci gaba zuwa ƙarin motsa jiki masu wahala. Koyaushe ku tuna don kula da tsari mai kyau don guje wa rauni kuma ku sami mafi yawan fa'ida daga motsa jiki. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, yana da kyau ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Rage Crunch?

• Rage Crunch Reverse: Maimakon ɗaga jikin ku na sama, kuna ɗaga ƙananan jikin ku zuwa ga ƙirjin ku, kuna niyya ga ƙananan ƙananan ku.
• Rage Crunch Oblique: Wannan bambancin ya haɗa da karkatar da jikin ku yayin da kuke murƙushe sama, kuna yin niyya ga tsokoki na ɓarna a gefen cikin ku.
• Rage Cable Crunch: A cikin wannan bambancin, kuna amfani da injin kebul yayin da kuke kan benci mai raguwa, kuna jan kebul ɗin zuwa jikin ku yayin da kuke murƙushewa.
• Ƙarƙashin Ƙwararrun Ƙwallon Ƙwararrun Magunguna: Wannan ya haɗa da jefa ƙwallon magani zuwa sama yayin da kuke ƙuƙuwa a kan benci mai raguwa, ƙara wani sashi na daidaitawa da iko ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Rage Crunch?

• Planks suna da cikakkiyar dacewa ga Rage Crunches saboda yayin da na karshen ya mayar da hankali kan gaɓoɓin ɓangarorin ƙwanƙwasa, tsohon yana ɗaukar dukkanin ainihin ciki, ciki har da abdominis masu juyayi da ƙananan tsokoki na baya, yana inganta ƙarfin zuciya da kwanciyar hankali.
• Masu karkatar da Rashanci wani kyakkyawan motsa jiki ne na haɓakawa don Rage Crunches yayin da suke niyya ga abubuwan da suka dace, suna taimakawa haɓaka ingantaccen ƙarfi, daidaitaccen ƙarfi da ma'ana, tare da haɓaka motsin juyawa.