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 wani motsa jiki ne na ƙarfafawa wanda ke kaiwa ƙananan tsokoki na ciki, yana ba da ingantaccen kwanciyar hankali da daidaito. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa ga matakan dacewa da mutum. Mutum zai so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ingantaccen matsayi, mafi kyawun wasan motsa jiki, da kuma taimakawa cikin ayyukan yau da kullun waɗanda ke buƙatar ɗagawa ko lanƙwasa.

Yanayinta: tsammanin nuni a nuni Reverse Crunch

• Lankwasa gwiwoyinku kuma ku ɗaga ƙafafunku ta yadda cinyoyinku su kasance daidai da ƙasa kuma gwiwoyinku suna lanƙwasa a kusurwa 90-digiri.
• Sanya abs ɗin ku don murƙushe kwatangwalo daga ƙasa zuwa ga ƙirjin ku; gwiwoyinku su zo wajen kirjin ku ma.
• Sannu a hankali runtse ƙafafunku baya zuwa wurin farawa, kiyaye gwiwoyin ku.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsokoki na ciki a duk lokacin motsi.

Lajin Don yi Reverse Crunch

• **Motsin Kafa:** Kunna gwiwoyinku kuma ku ɗaga ƙafafu don cinyoyinku su yi daidai da ƙasa tare da lanƙwasa gwiwa a kusurwa 90-digiri. Yayin da kuke motsa jiki, guje wa karkatar da ƙafafunku don haifar da hanzari. Ya kamata a sarrafa motsi kuma ya samo asali daga ainihin ku, ba kafafunku ba.
• ** Shiga Jigon ku:** Maɓalli na juyawa baya shine shigar da tsokoki na asali. Yayin da kake ɗaga hips ɗinka daga ƙasa, mayar da hankali kan yin amfani da abs, ba hannunka ko wuyanka ba. Wannan kuskure ne na kowa wanda zai iya haifar da rashin tasiri na motsa jiki da kuma yiwuwar rauni.
• **Motsi Mai Sarrafawa:** Yayin da kuke runtse hips ɗin ku zuwa ƙasa, yi shi a hankali kuma tare da sarrafawa. Ka guje wa jaraba don barin ƙafafunka su sauke da sauri, wanda zai iya

Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Crunch. Motsa jiki ne mai sauƙi wanda ke kaiwa ga ƙananan abs. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda za ku yi, yi la'akari da neman shawara daga ƙwararrun motsa jiki. Suna iya ba da jagora akan daidai tsari da gyare-gyare idan ya cancanta.

Me ya sa ya wuce ga Reverse Crunch?

• The Hanging Reverse Crunch shine mafi ci gaba siga inda kuka rataya daga sandar cirewa, ɗaga gwiwoyi zuwa ƙirjinku.
• Ana yin Raguwar Reverse Crunch akan benci mai raguwa, yana ƙara ƙarin ƙalubale ga tsokoki na asali.
• Juya Crunch tare da murgudawa yana haɗa motsin juyi don kai hari.
• The Weighted Reverse Crunch shine bambancin inda kuke riƙe nauyi tsakanin ƙafafunku don ƙarin juriya.

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

• Bicycle Crunches wani kyakkyawan motsa jiki ne wanda ya dace da Reverse Crunches saboda suna kaiwa ga ƙananan ƙananan da babba da kuma obliques, suna samar da motsa jiki mai kyau na ciki.
• Ƙafar Ƙafar Ƙafa na iya zama ingantacciyar ma'auni ga Reverse Crunches yayin da suka fi kai hari ga ƙananan abs, waɗanda kuma suke aiki a lokacin Reverse Crunches, don haka haɓaka ƙarfi da sautin wannan rukunin tsoka.