Rarraba mara kyau

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Rarraba mara kyau

Ƙunƙarar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa na Ƙarfafawa wanda ke kaiwa tsokoki na ciki, yana taimakawa wajen inganta matsayi, daidaito, da kuma dacewa gaba ɗaya. Ya dace da daidaikun mutane a kowane matakin motsa jiki, gami da masu farawa, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da juriyarsa. Mutane za su so su haɗa da Crunch mara kyau a cikin aikin motsa jiki na yau da kullum saboda ba wai kawai yana inganta ƙarfin gaske da kwanciyar hankali ba, amma har ma yana taimakawa wajen daidaitawar jiki, yana rage ƙananan ciwon baya, kuma zai iya ba da gudummawa ga tsaka-tsakin toned.

Yanayinta: tsammanin nuni a nuni Rarraba mara kyau

• Sanya hannayenka a hankali a bayan kai ko ketare kan ƙirjinka, kuma haɗa zuciyarka ta hanyar ja maɓallin ciki zuwa kashin baya.
• A hankali ɗaga jikinka na sama zuwa gwiwoyi, ta yin amfani da tsokoki na ciki ba wuyanka ko kafadu ba, har sai ruwan kafada ya fita daga ƙasa.
• Rike wannan matsayi na ɗan lokaci, sannan sannu a hankali rage jikin ku zuwa ƙasa, da tsayayya da ja na nauyi don haɗawa da abs ɗin ku har ma da ƙari.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye iko da tsari mai kyau a cikin kowane ƙullewa.

Lajin Don yi Rarraba mara kyau

• Motsi Mai Sarrafa: Makullin samun nasara mara kyau shine motsi mai sarrafawa. Yayin da kake ɗaga jikinka na sama zuwa gwiwoyi, numfashi kuma ka yi kwangilar abs. Sa'an nan kuma, sannu a hankali ku mayar da kanku baya zuwa wurin farawa yayin da kuke numfashi. Da sannu a hankali ku tafi, da yawa za ku shiga abs.
• Ka guje wa Ƙwayar Wuya: Kuskure na yau da kullun shine jan wuyan gaba yayin yin ƙumburi wanda zai iya haifar da damuwa. Don guje wa wannan, yi tunanin riƙe apple tsakanin haƙar ku da ƙirjin ku. Wannan zai taimaka wajen kiyaye wuyanka a cikin tsaka-tsaki kuma rage haɗarin rauni.
• Shiga Mahimmancin ku: Tabbatar da cika tsokoki na tsakiya yayin motsa jiki. Kuskure na yau da kullun shine yin amfani da jujjuyawar kwatangwalo ko motsi don ɗagawa

Rarraba mara kyau Tambayoyin Masu Nuna

Shi beginners za su iya Rarraba mara kyau?

Ee, masu farawa zasu iya yin motsa jiki mara kyau. Koyaya, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara shi akan lokaci. Tsarin da ya dace kuma yana da mahimmanci don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, yana da kyau ku nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Rarraba mara kyau?

• Bicycle Crunch: A cikin wannan sigar, kuna canza kawo gwiwar gwiwar ku zuwa gwiwa ta gaba, wanda kuma ya haɗa da madaidaicin.
• Crunch Leg Leg: Don wannan ƙumburi, kuna ɗaga ƙafafunku a tsaye kuma kuyi ƙoƙarin isa zuwa yatsun ku da hannayenku, kuna niyya abs na sama.
• Dogon Hannun Crunch: Ana yin wannan bambancin tare da hannunka kai tsaye a bayanka, wanda ke ƙara wahala da ƙarfin ƙumburi.
• Cross-body Crunch: A cikin wannan darasi, kuna kawo gwiwar gwiwar ku da kishiyar gwiwa tare a cikin jikin ku, wanda ke aiki duka abs da obliques.

Me suna da abin da ya sanya ɗaukehawa ga Rarraba mara kyau?

• Bicycle Crunches wani motsa jiki ne na haɗin gwiwa saboda suna niyya ba kawai abs ba har ma da obliques, suna taimakawa haɓaka ƙarfin jigon gabaɗaya da kwanciyar hankali, wanda ke da mahimmanci don aiwatar da Crunches mara kyau.
• Kisan Rasha ɗin da bai dace da murhu ba ta hanyar yin niyya da oblifis da ƙananan abin da ba su da niyya a cikin cruch da mara kyau.