Twist Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Obliques, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Quadriceps, Tensor Fasciae Latae

Sakonni ga Twist Crunch

Twist Crunch wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga obliques da abs na sama, yana ba da cikakkiyar motsa jiki don ƙarfafawa da sautin jigon ku. Babban motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa na gaba, waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da ma'aunin jiki gaba ɗaya. Haɗa Twist Crunches a cikin abubuwan yau da kullun na iya haɓaka wasan motsa jiki, inganta yanayin ku, da kuma taimakawa wajen cimma ƙayyadaddun ƙayyadaddun ƙugun da aka sassaka.

Yanayinta: tsammanin nuni a nuni Twist Crunch

• Sanya hannuwanku a bayan kan ku, a hankali yana goyan bayan wuyan ku tare da yatsa a cikin kulle.
• Yi numfashi sosai kuma yayin da kuke fitar da numfashi, daga saman jikin ku daga ƙasa zuwa gwiwoyinku, yayin da kuke murɗa jikin ku a lokaci guda don kawo gwiwar hannun dama zuwa gwiwa ta hagu.
• Rage jikin ku baya yayin shakarwa, komawa zuwa wurin farawa.
• Maimaita motsi iri ɗaya, wannan lokacin kawo gwiwar gwiwar hagu zuwa gwiwa na dama, don kammala cikakken maimaita aikin.

Lajin Don yi Twist Crunch

• **Ka guji Jan wuya:** Kuskure daya da mutane ke yi shine jan wuyan su yayin yin murzawa. Wannan na iya raunana wuyansa kuma ya haifar da rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don ɗaga jikin ku. Hannun ku suna nan don tallafawa kan ku da sauƙi.
• **Motsin da ake sarrafawa:** Lokacin yin ƙugiya, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Gudun motsa jiki ko yin amfani da ƙarfi don ɗaga jikin ku na iya rage tasirinsa kuma yana ƙara haɗarin rauni.
• **Numfashi mai kyau:** Numfashi yayin da kake daga jikinka kana shaka yayin da kake mayar da shi ƙasa. Numfashin da ya dace yana da mahimmanci don samun

Twist Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Twist Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Twist Crunch. Yana da babban motsa jiki don yin aiki da tsokoki na ciki, musamman ma'auni. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don hana rauni. Idan mafari ya sami cikakkiyar ƙuƙuwar murɗawa da wahala, za su iya farawa tare da ƙwanƙwasa na asali kuma a hankali haɗa juzu'in yayin da ƙarfinsu da sassauci ya ƙaru.

Me ya sa ya wuce ga Twist Crunch?

• Tsaye Twist Crunch ya haɗa da tsayawa tsaye, karkatar da gwiwoyinku kaɗan, da karkatar da gangar jikin ku don shiga tsaka-tsakin.
• Twist na Rasha wani bambanci ne inda kake zaune a ƙasa tare da durƙusa gwiwoyi, dan kadan baya, sa'an nan kuma karkatar da jikinka daga gefe zuwa gefe.
• Kujerar Oblique Crunch ta ƙunshi zama a kan kujera, lanƙwasa gefe ɗaya don shigar da abin da ya kamata, sannan a maimaita a wancan gefe.
• Crunch-jiki shine bambancin inda kuke kwantawa a bayanku, ɗaga gwiwa da kishiyar gwiwar hannu zuwa juna, sannan ku canza zuwa wancan gefe.

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

• Motsa jiki na Plank yana haɓaka Twist Crunches ta hanyar ƙarfafa tsokoki na asali, inganta kwanciyar hankali da daidaito, waɗanda ke da mahimmanci don yin Twist Crunches yadda ya kamata.
• Twists na Rasha wani kyakkyawan aikin motsa jiki ne ga Twist Crunches kamar yadda kuma suka haɗa da motsi mai juyayi, suna aiki duka biyun obliques da abdominis masu tsaka-tsaki, don haka suna haɓaka tsaka-tsaki mai ƙarfi da ƙari.