Reverse Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Reverse Crunch

Reverse Crunch shine motsa jiki mai ƙarfafawa wanda da farko ke kaiwa ga ƙananan tsokoki na ciki, yana haɓaka cikakkiyar kwanciyar hankali da haɓaka matsayi. Wannan motsa jiki yana da amfani ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane da yawa suna so su haɗa da Reverse Crunches a cikin abubuwan da suka saba da su don haɓaka wasan motsa jiki, tallafawa asarar nauyi, da rage haɗarin ciwon baya.

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.
• Ci gaba da ƙwanƙwasawa, ɗaga hips ɗinku daga ƙasa, kuma ku ja gwiwoyinku zuwa ƙirjin ku, ku riƙe ƙasan baya a matse tabarmar.
• Sannu a hankali rage ƙafafunku baya zuwa wurin farawa, tabbatar da cewa abs ɗinku suna aiki kuma ƙananan baya ya kasance cikin hulɗa da tabarma.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsin ku da kuma jigon ku yayin aikin.

Lajin Don yi Reverse Crunch

• **Motsin da ake Sarrafawa**: Guji kuskuren da aka saba yi na amfani da kuzari don karkatar da ƙafafu da kwatangwalo sama da ƙasa. Wannan na iya takura maka baya kuma baya shiga tsokoki na ciki yadda ya kamata. Madadin haka, tabbatar da yin amfani da motsi a hankali da sarrafawa, mai da hankali kan yin amfani da abs ɗin ku don ɗagawa da rage ƙafafunku.
• **A Gujewa Juna Baya**: Wani kuskuren da aka saba yi shi ne yin harbin baya yayin motsa jiki, wanda hakan kan haifar da ciwon baya. Don guje wa wannan, ci gaba da matse bayan baya a ƙasa ko

Reverse Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Crunch?

Ee, mafari tabbas za su iya yin aikin Reverse Crunch. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Kuna iya samun kalubale da farko, amma tare da yin aiki, ƙarfin ku da fasaha za su inganta. Idan kun fuskanci kowane ciwo ko rashin jin daɗi yayin yin wannan motsa jiki, ana ba da shawarar ku tsaya ku tuntuɓi ƙwararren ƙwararren lafiya ko mai ba da lafiya.

Me ya sa ya wuce ga Reverse Crunch?

• Reverse Crunch tare da Ƙwallon Ƙarfafawa yana haɗa da ƙwallon kwanciyar hankali don ƙara ƙalubalen da shigar da tsokoki sosai.
• The Weighted Reverse Crunch ya ƙunshi riƙe dumbbell ko farantin nauyi tsakanin ƙafafunku don ƙara juriya da ƙara wahala.
• Ana yin Rataye Reverse Crunch akan sandar cirewa, wanda ke kunna ba kawai abs ɗin ku ba har ma da tsokoki na hannu da kafada.
• Reverse Crunch tare da Resistance Band yana ƙara ƙungiyar juriya a kusa da ƙafafunku, yana ƙaruwa da wahala da shigar da sassauƙan hip ɗin ku.

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

• Bicycle Crunches na iya haɗawa da Reverse Crunches ta hanyar yin niyya ga ƙananan abs da obliques, samar da ƙarin daidaito da cikakkiyar motsa jiki na ciki.
• Ƙafar Ƙafa yana aiki da kyau tare da Reverse Crunches saboda suna kaiwa ga ƙananan abs da hip flexors, ƙara ƙarfin zuciya da kwanciyar hankali, da kuma taimakawa wajen haifar da wani yanki na ciki.