Reverse Crunch

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

Sakonni ga Reverse Crunch

Reverse Crunch shine motsa jiki mai ƙarfafawa wanda da farko ke kaiwa ga abdominis na dubura da ɓarna, yana haɓaka ƙarfin ciki da kwanciyar hankali. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ainihin ƙarfinsu da haɓaka ma'auni gabaɗaya. Haɗa Reverse Crunches a cikin aikin motsa jiki na yau da kullun na iya ba da gudummawa ga mafi kyawun matsayi, ingantaccen wasan motsa jiki, da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Reverse Crunch

• Kunna gwiwoyinku a kusurwa 90-digiri kuma ku ɗaga ƙafafunku daga ƙasa, don haka cinyoyinku suna daidai da ƙasa.
• Sanya abs ɗin ku kuma ɗaga kwatangwalo daga ƙasa, kawo gwiwoyinku zuwa ga ƙirjin ku.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali rage kwatangwalo zuwa wurin farawa.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa.

Lajin Don yi Reverse Crunch

• Ka Guji Dage Wuyanka: Wani kuskuren da aka saba yi shine danne wuyan ku ta hanyar cusa hantarki a cikin kirjinki. Don kauce wa wannan, kiyaye wuyanka a annashuwa kuma ka kalli sama a duk lokacin motsa jiki. Ya kamata hankalin ku ya kasance kan shigar da ku abs, ba akan abin da ke faruwa da wuyan ku ko kai ba.
• Yi amfani da Abs, Ba Hannun ku ba: Wasu mutane suna da halin turawa da hannayensu don taimakawa wajen ɗaga kwatangwalo daga bene. Wannan ba kawai yana rage tasirin motsa jiki ba amma

Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Crunch. Yana da tasiri mai tasiri don niyya ga tsokoki na ƙananan ciki. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Zai iya zama ƙalubale da farko, amma tare da aiki na yau da kullun, zai zama sauƙi. Kamar koyaushe, idan akwai wani rashin jin daɗi ko ciwo yayin yin motsa jiki, ana ba da shawarar tsayawa da tuntuɓar ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Reverse Crunch?

• A cikin Sliding Disc Reverse Crunch, kuna amfani da fayafai masu zamewa a ƙarƙashin ƙafafunku don ƙara motsi mai zamiya, ƙara ƙarfin motsa jiki.
• The Weighted Reverse Crunch ya ƙunshi riƙe dumbbell ko farantin nauyi tsakanin ƙafafunku yayin yin motsa jiki don ƙara juriya.
• The Hanging Reverse Crunch shine mafi ci gaba bambance-bambancen inda kuka rataya daga sandar cirewa kuma ku ɗaga gwiwoyinku zuwa kirjin ku.
• Bench Reverse Crunch ya ƙunshi kwanciya a kan benci maimakon ƙasa, yana ba da mafi girman kewayon motsi da ƙara wahala.

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

• Bicycle Crunches yana ƙara haɓaka fa'idodin Reverse Crunches ta ƙara juzu'i mai jujjuyawa, wanda ke taimakawa haɓaka abubuwan da ke da ƙarfi sosai, ta haka inganta ƙarfin jigon gaba ɗaya da daidaito.
• Ƙafa yana ɗagawa, kamar Reverse Crunches, yana mai da hankali ga ƙananan tsokoki na ciki, amma kuma suna shiga cikin gyare-gyare na hip, suna ba da cikakkiyar motsa jiki ga dukan yanki mai mahimmanci.