Tsaye Side Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Side Crunch

Tsayayye Side Crunch wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga ɓangarorin, yayin da kuma ke haɗa ainihin da haɓaka ma'auni. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki da nufin ƙarfafa tsokoki na ciki ba tare da buƙatar kowane kayan aiki ba. Ta hanyar Tsaye Side Crunches, daidaikun mutane na iya haɓaka tsokoki na ciki na gefe, inganta yanayin su da kwanciyar hankali, da ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Tsaye Side Crunch

• Haɗa ainihin ku kuma ɗaga gwiwa na dama har zuwa tsayin kwatangwalo yayin da kuke rage gwiwar gwiwar dama lokaci guda don saduwa da gwiwa a cikin motsi na gefe.
• Riƙe wannan matsayi na ɗan lokaci kuma ku ji kuna a cikin obliques ɗin ku, sannan ku koma wurin farawa a hankali.
• Maimaita wannan motsi a gefen hagu ta ɗaga gwiwa na hagu don saduwa da gwiwar hagu.
• Ci gaba da canza ɓangarorin don adadin maimaitawar da kuke so, tabbatar da kiyaye jigon ku yayin aikin.

Lajin Don yi Tsaye Side Crunch

• Motsa jiki masu sarrafawa: Yana da mahimmanci a yi wannan motsa jiki tare da jinkirin motsi masu sarrafawa. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga gwiwa ko gwiwar hannu. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• Shiga Mahimmancin ku: Don samun mafi kyawun wannan darasi, tabbatar cewa kuna shigar da jigon ku da kyau. Wannan yana nufin ya kamata ku ci gaba da jan maɓallin ciki zuwa ga kashin bayanku kuma ku kiyaye abs ɗin ku a duk tsawon motsi.
• Daidaita Daidaitawa: Lokacin ɗaga gwiwa zuwa gwiwar hannu, tabbatar sun hadu a layin ku. Ka guji kawo gwiwar gwiwar ka don haduwa da gwiwa, wato

Tsaye Side Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Side Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Tsaye Side Crunch. Motsa jiki ne mai sauƙi mai sauƙi wanda ke kai hari ga ɓangarorin kuma yana taimakawa haɓaka daidaito da ƙarfin asali. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa sannu a hankali kuma tabbatar da tsari daidai don hana rauni. Idan ba ku da tabbas ko kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko ma'aikacin kiwon lafiya.

Me ya sa ya wuce ga Tsaye Side Crunch?

• Twisting Side Crunch yana ƙara jujjuyawa a kugu zuwa ga tsayayyen Side Crunch na gargajiya, yana mai da hankali sosai.
• Tsaye Bicycle Crunch yana kwaikwayon motsin ƙuƙuwar keke amma a tsaye, ɓangarorin daban-daban don aiki duka saitin tsokoki.
• Tsaye Tsaye-Jiki Crunch ya ƙunshi kawo gwiwar gwiwar ku zuwa ga baya gwiwa, ƙara wani nau'in giciye zuwa tsayayyen Side Crunch na gargajiya.
• Babban Knee Side Crunch ya haɗa da hawan gwiwa mai tsayi tare da ƙwanƙwasa gefe, yana ƙara nau'in cardio da niyya ga ƙananan abs ban da obliques.

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

• Rashan Twists: Wannan darasi kuma yana mai da hankali kan abubuwan da suka faru, inganta tasirin Standing Side Crunch, amma kuma yana aiki da ƙananan baya, yana haɓaka kwanciyar hankali da daidaito.
• Plank Hip Dips: Waɗannan ba wai kawai ke kaiwa ga obliques ba ne kawai, suna haɓaka aikin da Standing Side Crunch ya yi, amma kuma suna haɗa dukkan ainihin, haɓaka daidaito da matsayi.