Twisting Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Twisting Crunch

Twisting Crunch wani motsa jiki ne mai ɗorewa wanda ke yin hari da ƙarfafa ainihin, musamman tsokoki na wucin gadi, haɓaka daidaito da kwanciyar hankali gabaɗaya. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, tun daga masu farawa masu neman gina tushen tushe mai ƙarfi zuwa 'yan wasa masu son haɓaka aikinsu. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa cikin mafi kyawun matsayi, rage ciwon baya, da ƙari mai sauti, ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni Twisting Crunch

• Sanya hannuwanku a hankali a bayan kan ku, ajiye gwiwar gwiwar ku a buɗe zuwa tarnaƙi.
• Yayin da kake fitar da numfashi, daga jikinka na sama, karkatar da kafadarka ta dama zuwa gwiwa ta hagu yayin da kake ajiye gefen dama na jikinka a kasa.
• Rage jikinka baya zuwa wurin farawa yayin shakarwa.
• Maimaita motsi, wannan lokacin kuna karkatar da kafadar ku ta hagu zuwa gwiwa ta dama, don kammala maimaita guda ɗaya.

Lajin Don yi Twisting Crunch

• ** Shiga Mahimmancin ku ***: Yayin da kuke yin murɗawa, yana da mahimmanci don haɗa tsokoki na asali. Mutane da yawa suna yin kuskuren ja da wuyansu ko kafadu, wanda zai iya raunana waɗannan wurare kuma ya kawar da hankali daga abs. Koyaushe tabbatar da cewa abs suna yin aikin.
• **Motsi Mai Sarrafawa**: Yi crunch a hankali da sarrafawa. Guguwa cikin motsi na iya haifar da sigar da ba ta dace ba kuma ta rage tasirin sa. Yayin da kake murƙushewa, karkatar da jikinka na sama ta yadda kishiyar gwiwar hannu ta motsa zuwa kishiyar gwiwa. Sa'an nan, sannu a hankali rage kanku baya.
• **Numfashi**: Numfashi wani muhimmin bangare ne na kowane motsa jiki, kuma murgudawar murzawa babu.

Twisting Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Twisting Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Twisting Crunch. Yana da ɗan ƙaramin ci gaba na ƙwanƙwasa na asali, yana yin niyya ga tsokoki na wucin gadi ban da ciki. Koyaya, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Tsarin da ya dace yana da mahimmanci don hana rauni, don haka masu farawa na iya so a duba fom ɗin su ta mai horo ko amfani da madubi don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Twisting Crunch?

• Tsaye Crunch: Maimakon kwanciya a ƙasa, kuna yin kullun a tsaye, kuna karkatar da jikinku na sama don kawo gwiwar gwiwar ku zuwa ga kishiyar gwiwa.
• Zauren Juyin Halitta na Rasha: Yayin da kake zaune a ƙasa, dan kadan kadan kuma ka karkatar da jikinka daga gefe zuwa gefe, shigar da tsokoki na tsakiya.
• Juya Crunch Twist: Yayin da kake kwance a bayanka, ɗaga kwatangwalo daga bene kuma karkatar da su zuwa gefe ɗaya, sannan ɗayan, kiyaye jikinka na sama.
• Twist Plank: Daga wurin katako, karkatar da gangar jikin ku don kawo gwiwa zuwa kishiyar gwiwar hannu, shigar da ainihin ku cikin motsi.

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

• Rashan Twists: kama da murƙushe Crunch, Rashan Twists kuma sun haɗa da motsi mai karkatarwa wanda ke kai hari, yana taimakawa haɓaka ƙarfin jujjuyawa da ba da gudummawa ga ingantaccen motsa jiki.
• Plank: Duk da yake bazai haɗa da motsin karkatarwa ba, Plank ya cika Twisting Crunch ta hanyar ƙarfafa dukan jigon, ciki har da tsokoki ba kai tsaye ba ta hanyar crunch, don haka samar da cikakkiyar motsa jiki na ciki.