Twisting Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Rectus Abdominis

Sakonni ga Twisting Crunch

Twisting Crunch wani motsa jiki ne na motsa jiki wanda ke kaiwa ga obliques, tsokoki na ciki, da ƙananan baya, yana ba da cikakkiyar motsa jiki wanda ke inganta ƙarfin zuciya, kwanciyar hankali, da sassauci. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ƙarfin da za a iya canzawa. Mutane za su so yin wannan motsa jiki don inganta yanayin jikinsu gaba ɗaya, haɓaka wasan motsa jiki, da tallafawa ayyukan jiki na yau da kullun yayin da kuma taimakawa wajen rigakafin ciwon baya.

Yanayinta: tsammanin nuni a nuni Twisting Crunch

• Sanya hannuwanku a bayan kan ku, tabbatar da cewa kada ku ja wuyan ku lokacin yin aikin.
• Yanzu, ɗaga jikinka na sama, yana yin kullun yau da kullun.
• Yayin da kake kaiwa kololuwar ƙumburi, karkatar da gangar jikinka zuwa dama, kawo gwiwar gwiwar hagu zuwa gwiwa na dama.
• Rage kanku baya zuwa wurin farawa, sannan sake maimaita motsi, amma wannan lokacin kuna karkatar zuwa hagu, kawo gwiwar hannun dama zuwa gwiwa na hagu.

Lajin Don yi Twisting Crunch

• Motsi Mai Sarrafa: Yayin da kake ɗaga jikinka na sama, juya gwiwar gwiwar hannun dama zuwa gwiwa na hagu. Mayar da hankali kan yin amfani da abs ɗin ku don cire jikinku na sama sama da karkatarwa, maimakon ja da hannuwanku ko wuyanku. Wannan zai taimaka wajen kauce wa wuyan wuyansa, kuskure na kowa.
• Quality Over Quantity: Zai fi kyau a yi ƴan maimaitawa tare da daidaitaccen tsari fiye da yin da yawa da sigar mara kyau. Kuskure na yau da kullun shine yin gaggawa ta hanyar motsa jiki, amma wannan na iya haifar da rauni da ƙarancin tasiri. Tabbatar cewa kowane ƙugiya yana jinkirin, sarrafawa, kuma da gangan.
• Numfashi Daidai: Numfashi yayin da kake ɗaga jikinka da karkatarwa, kuma ka shaƙa yayin da kake ƙasa da baya. Numfashin da ya dace ba wai kawai yana taimakawa wajen tafiyar da ku ba

Twisting Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Twisting Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Twisting Crunch. Duk da haka, yana da mahimmanci don farawa tare da ƙugiya na asali kafin a ci gaba zuwa ƙarin ci gaba irin su Twisting Crunch. Koyaushe tabbatar da yin amfani da sigar da ta dace don guje wa rauni da samun fa'ida daga motsa jiki. Idan ba ku da tabbas game da yadda ake yi, la'akari da hayar mai horar da kai ko amfani da app ɗin motsa jiki don jagora.

Me ya sa ya wuce ga Twisting Crunch?

• Tsaye Oblique Crunch wani bambanci ne inda ka tsaya tsaye, sanya hannayenka a bayan kai, kuma ka ɗaga gwiwa zuwa gefe don saduwa da gwiwar gwiwar ka.
• Twist na Rasha wani wuri ne na Twisting Crunch, inda kake riƙe nauyi da hannaye biyu kuma ka karkatar da jikinka daga gefe zuwa gefe.
• Dutsen Dutsen Cross-Body yana da ƙarin sauye-sauye, inda za ku fara a cikin babban matsayi kuma ku kawo gwiwa zuwa kishiyar gwiwar hannu.
• Juya Crunch Twist shine bambancin inda kuke kwance akan baya, daga kwatangwalo daga ƙasa, kuma ku karkatar da gwiwoyinku zuwa gefe ɗaya.

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

• Masu karkatar da Rashanci sune babban kari ga Twisting Crunches; sun haɗa da irin wannan motsi na juyawa wanda ba wai kawai yana ƙarfafa ainihin ba amma kuma yana aiki akan obliques, yana haɓaka sautin tsoka na ciki gaba ɗaya.
• Shirye-shiryen suna da amfani wajen haɓaka Twisting Crunches yayin da suke aiki gaba ɗaya, ba kawai obliques ba, suna samar da ma'auni mai mahimmanci da kuma taimakawa wajen inganta matsayi da kuma hana raunin baya.