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 ƙarfafawa wanda ke kai hari ga tsokoki na wucin gadi, yana taimakawa wajen inganta daidaituwa gaba ɗaya, matsayi, da wasan motsa jiki. Yana da kyau ga duk wanda ke neman haɓaka ainihin ƙarfinsu, gami da ƴan wasa, masu sha'awar motsa jiki, da daidaikun mutane da ke neman tsakiyar sashin toned. Haɗa Side Crunches a cikin aikin yau da kullun na iya haifar da ingantacciyar kwanciyar hankali, rage haɗarin ciwon baya, da ƙarin ma'anar ciki.

Yanayinta: tsammanin nuni a nuni Side Crunch

• Sanya hannun dama naka a ƙasa don tallafi da hannun hagu a bayan kai tare da gwiwar gwiwarka yana nunawa zuwa rufi.
• A hankali ɗaga jikinka na sama da na hagu a lokaci ɗaya, da nufin taɓa gwiwar gwiwar hagu zuwa gwiwa na hagu.
• Riƙe matsayin na ɗan lokaci, sannan sannu a hankali rage girman jikin ku da kafa baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza zuwa gefen hagu kuma kuyi matakai iri ɗaya.

Lajin Don yi Side Crunch

• **A Gujewa Ciwon Wuya:** Kuskure na yau da kullun shine jan wuyan ku gaba yayin murƙushewa. Wannan na iya haifar da damuwa da rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki don ɗaga jikin ku. Ya kamata hannunka ya kasance yana goyan bayan kan ka, ba ja da shi ba.
• **Motsi Mai Sarrafawa:** Ka guji yin gaggawar motsa jiki. Ba game da nawa za ku iya yi ba, amma yadda za ku iya yin su sosai. A hankali, motsi mai sarrafawa zai shiga tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• *Numfashi:** Ka tuna ka shaka ta cikin

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. Yana da babban motsa jiki don kai hari ga tsokoki masu ma'ana a gefen yankin cikin ku. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara tare da adadin maimaitawa mai daɗi kuma a hankali ƙara yayin da ƙarfi ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Side Crunch?

• Bicycle Side Crunch shine sigar da ta fi ƙarfin gaske inda kuke yin motsin motsin keke yayin da kuke kwance a bayanku kuma kuna kawo gwiwar gwiwar ku zuwa kishiyar gwiwa.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasar Swiss ya ƙunshi amfani da ƙwallon motsa jiki don ƙara wani abu na rashin kwanciyar hankali, wanda zai iya taimakawa wajen haɓaka tsokoki.
• Oblique V-up shine sigar ƙalubale mafi ƙalubale inda kake kwance a gefenka, kiyaye ƙafafunka madaidaiciya, ɗaga su daga ƙasa, kuma kayi ƙoƙarin taɓa yatsun ƙafarka da hannayenka.
• Ƙungiyar Side Crunch wani bambanci ne wanda ya ƙunshi kasancewa a cikin matsayi na gefe sannan kuma ya kawo saman gwiwa da gwiwar hannu tare.

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

• Har ila yau, masu juyayi na Rasha suna haɓaka Side Crunches da kyau kamar yadda dukansu biyu suka mayar da hankali kan obliques, suna ƙarfafa ƙarfi da sassauci na ainihin, wanda ke da amfani ga motsin jiki da kwanciyar hankali.
• Aikin motsa jiki shine wani kyakkyawan haɓaka ga Side Crunch saboda yayin da Side Crunch ke mayar da hankali kan obliques, Plank yana taimakawa wajen ƙarfafa dukkanin ainihin, ciki har da abdominis mai zurfi da ƙananan baya, yana samar da daidaitaccen motsa jiki.