Side Crunch

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

Sakonni ga Side Crunch

Side Crunch wani motsa jiki ne mai ƙarfi wanda ke kai hari ga tsokoki, yana taimakawa wajen haɓaka ƙarfin asali da haɓaka kwanciyar hankali gabaɗaya. Ya dace da kowa da kowa, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane za su so yin wannan motsa jiki don yin sautin kugu, inganta matsayi, da tallafawa mafi kyawun aiki a wasu ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Side Crunch

• Sanya hannun hagu a bayan kan ku, tare da gwiwar gwiwar ku yana nunawa zuwa rufi.
• Sannu a hankali ɗaga jikin jikinka ta amfani da tsokoki na kugu yayin da kake riƙe hannunka da wuyanka a annashuwa, da nufin kawo gwiwar gwiwar hagu zuwa hip ɗinka na hagu.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, jin ƙanƙara a cikin tsokoki.
• A hankali rage gangar jikin ku zuwa wurin farawa, sannan maimaita tsari don adadin da ake so na maimaitawa kafin juyawa zuwa wancan gefe.

Lajin Don yi Side Crunch

• ** Shiga Mahimmanci ***: Ƙunƙarar gefe shine kyakkyawan motsa jiki don niyya ga abubuwan da kuka fi so, amma kawai idan kuna aiwatar da ainihin ku yadda ya kamata. Tabbatar cewa kuna ƙarfafa tsokoki na ciki a duk lokacin motsa jiki, ba kawai dogara ga motsin kansa don yin aikin ba.
• **Motsi Mai Sarrafa**: Wani kuskuren da aka saba shine yin gaggawar motsa jiki. Ba game da yawan maimaitawa za ku iya yi ba, amma ingancin kowane wakilin. Tabbatar yin kowane ƙuƙuwa a hankali kuma tare da sarrafawa, mai da hankali kan raguwa da sakin tsokoki.
• **Tsarin Numfashi**: Tuna yin numfashi da kyau. Shaka yayin da kuke runtse jikin ku da fitar da numfashi yayin da kuke murzawa

Side Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Side Crunch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Crunch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara maimaitawa da ƙarfi don guje wa rauni. Hakanan yana da mahimmanci don kula da sigar da ta dace don ƙaddamar da tsokar tsokoki yadda ya kamata da kuma hana damuwa a wuya ko baya. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Side Crunch?

• Tsaye Side Crunches: Maimakon kwanciya, ana yin wannan bambancin a tsaye, yana kawo gwiwa da gwiwar hannu tare a gefe ɗaya.
• Oblique V Crunches: A cikin wannan bambancin, kuna kwance a gefenku tare da jikin ku a cikin siffar V sannan ku ɗaga kafafunku da na sama a lokaci guda.
• Rashanci Twists: Wannan bambancin ya haɗa da zama a ƙasa tare da gwiwoyinku sun durƙusa, ja abs ɗin ku zuwa kashin baya, da karkatar da jikin ku daga gefe zuwa gefe.
• Spiderman Plank Crunch: Wannan bambancin ya haɗa da kasancewa a cikin matsayi na gargajiya, sannan kawo gwiwa zuwa gwiwar hannu a gefe guda.

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

• Rashan Twists wani motsa jiki ne wanda ke haɓaka Side Crunches, kamar yadda kuma suke mayar da hankali ga tsokoki na maɗaukaki, amma sun haɗa motsi mai juyayi wanda ke taimakawa wajen inganta ainihin kwanciyar hankali da ƙarfin juyawa.
• Planks suna da matukar dacewa ga Side Crunches saboda yayin da Side Crunches ke mayar da hankali kan tsokoki na wucin gadi, Planks suna shiga dukkanin ainihin, ƙarfafa baya da tsokoki na ciki, inganta daidaituwa da matsayi.