Side Plank Oblique Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Gluteus Medius, Obliques, Pectineous
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gracilis

Sakonni ga Side Plank Oblique Crunch

Side Plank Oblique Crunch wani motsa jiki ne mai kalubale wanda ya fi dacewa da obliques, amma kuma ya haɗa dukkanin ainihin ciki, ciki har da abs, ƙananan baya, da hips, yana inganta kwanciyar hankali da daidaituwa. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, saboda ana iya gyara shi gwargwadon ƙarfin mutum da jimiri. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ainihin ƙarfin ku, sassaƙa layin kugu, da haɓaka aikin jikin ku, yin motsin yau da kullun ba tare da wahala ba.

Yanayinta: tsammanin nuni a nuni Side Plank Oblique Crunch

• Ɗaga kwatangwalo daga ƙasa, samar da madaidaiciyar layi daga kanku zuwa ƙafafu, wannan shine wurin farawa don katako na gefe.
• Na gaba, ɗaga hannun hagu zuwa saman rufin sa'an nan kuma kawo gwiwar gwiwar hagu zuwa kwatangwalo na hagu, yin ƙugiya.
• Koma hannun hagu na baya zuwa saman rufin, gyara jikin ku baya cikin matsayi na gefe.
• Maimaita wannan motsi don adadin maimaitawa da ake so, sannan ku canza zuwa gefen hagu kuma kuyi matakan guda ɗaya.

Lajin Don yi Side Plank Oblique Crunch

• Shiga Mahimmancin ku: Shigar da tsokoki na tsakiya shine mabuɗin don aiwatar da wannan aikin yadda ya kamata. Lokacin da kuka ɗaga ƙafar saman ku kuma ku kawo gwiwa da gwiwar hannu tare, mayar da hankali kan matse maƙasudin ku. Ka guji yin gaggawa ta hanyar motsi, wanda zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni.
• Ka Tsaya Wuyanka: Ka guji takura wuyanka ta hanyar ajiye shi a cikin tsaka tsaki. Neman gaba gaba zai iya taimakawa wajen kiyaye wannan matsayi. Kuskure na yau da kullun shine duba sama ko ƙasa, wanda zai iya sanya damuwa mara amfani a wuyansa.
• Numfashi: Ka tuna yin numfashi a duk lokacin motsa jiki. Fitar da numfashi yayin da kuke murƙushewa da numfashi yayin da kuke komawa wurin farawa

Side Plank Oblique Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Side Plank Oblique Crunch?

Ee, masu farawa za su iya yin motsa jiki na Side Plank Oblique Crunch, amma yakamata su fara da fasalin da aka gyara idan sun ga yana da wahala sosai. Wannan motsa jiki yana buƙatar ƙarfin gaske, daidaito, da daidaitawa, wanda masu farawa bazai ci gaba ba tukuna. Za su iya farawa tare da katako na asali na gefe, a hankali suna ƙara ƙuƙƙun ƙuƙuka yayin da suke da ƙarfi da kwanciyar hankali tare da motsa jiki. Yana da mahimmanci a tuna kiyaye tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a fara ƙarƙashin jagorancin ƙwararrun motsa jiki.

Me ya sa ya wuce ga Side Plank Oblique Crunch?

• Side Plank Oblique Crunch with Leg Left: A cikin wannan bambance-bambancen, kuna ƙara ɗaga ƙafa zuwa crunch, wanda ke ƙara shigar da tsokoki na wucin gadi kuma yana kai hari ga ƙananan jiki.
• Side Side Plank Oblique Crunch: Ƙara dumbbell ko kettlebell zuwa motsa jiki yana ƙara juriya kuma yana sa motsa jiki ya zama kalubale, haɓaka ƙarfi da juriya.
• Side Plank Oblique Crunch tare da Twist: Wannan sigar tana ƙara juzu'i a saman crunch, wanda ke kaiwa obliques daga wani kusurwa daban kuma yana ɗaukar tsokoki na baya.
• Side Plank Oblique Crunch a kan Ƙwallon Ƙarfafawa: Yin motsa jiki a kan ƙwallon kwanciyar hankali yana ƙara wani nau'i na ma'auni, wanda ya haɗa da tsokoki mai mahimmanci kuma yana inganta kwanciyar hankali da daidaitawa.

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

• Bicycle Crunches: Suna haɓaka Side Plank Oblique Crunch ta hanyar ba kawai yin aiki da obliques ba har ma da shigar da abdominis na dubura ( tsokar "fakiti shida"), inganta ƙarfin ƙarfin gabaɗaya da ma'anar.
• Masu hawan dutse: Wannan cikakken motsa jiki ne wanda ke cike da Side Plank Oblique Crunch ta hanyar haɓaka juriya na zuciya, yayin da kuma shiga cikin abubuwan da suka dace, don haka yana haɓaka ƙarfin gaske da kwanciyar hankali.