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 mai matukar tasiri na ciki wanda ke kaiwa duka biyun obliques da na dubura abdominis, yana kara kuzari da kwanciyar hankali. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba saboda matakan wahala daban-daban dangane da gyare-gyaren fasaha. Mutane da yawa na iya so su haɗa murɗaɗɗen ɓarna a cikin ayyukan motsa jiki na yau da kullun don inganta matsayi, haɓaka wasan motsa jiki, da cimma sautin tsaka-tsaki mai sassaka.

Yanayinta: tsammanin nuni a nuni Twisting Crunch

• Sanya hannayenku a bayan kan ku, a hankali suna goyan bayan kan ku da yatsun ku ba tare da ja ba.
• Yayin da kake fitar da numfashi, daga jikinka na sama daga kasa sannan ka karkatar da gwiwar gwiwarka na dama zuwa gwiwa ta hagu yayin da kake ajiye kafarka ta dama a kasa.
• Rage jikin ku na sama baya kan shakar, komawa zuwa wurin farawa.
• Maimaita motsin, wannan lokacin kuna karkatar da gwiwar gwiwar hagu zuwa gwiwa na dama, madaidaicin bangarorin don kowane maimaitawa.

Lajin Don yi Twisting Crunch

• Motsi Mai Sarrafa: Wani maɓalli mai mahimmanci shine don tabbatar da cewa kuna yin motsa jiki tare da motsi masu sarrafawa. Ka guje wa sha'awar yin gaggawa ta cikin ɓarna. Maimakon haka, mayar da hankali kan ingancin kowane wakili. Yayin da kuke tafiya a hankali, yawan aikin abs ɗinku yana aiki.
• Twist mai kyau: Lokacin yin jujjuyawar, tabbatar da juyawa daga ainihin ku, ba kwatangwalo ba. Ya kamata a fara jujjuyawar ta hanyar obliques, ba ta hanzari ba ko ta motsa kwatangwalo ko kafadu. Wannan kuskure ne na kowa wanda zai iya rage tasirin motsa jiki kuma yana iya haifar da rauni.
• Numfashi: Ka tuna numfashi

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. Wannan motsa jiki yana buƙatar wani matakin ƙarfin ciki da kulawa. Hakanan yana da mahimmanci a yi amfani da sigar daidai don guje wa rauni. Idan kun kasance mafari, kuna iya farawa da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfin ku da jimirinku suka inganta. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin motsa jiki daidai.

Me ya sa ya wuce ga Twisting Crunch?

• Twisting Crunch: Maimakon yin motsa jiki a ƙasa, ana yin wannan juzu'in a tsaye kuma ya haɗa da karkatar da gangar jikin da kawo kishiyar gwiwa zuwa gwiwar hannu.
• Rashanci Twist: Wannan bambancin ya haɗa da zama a ƙasa tare da lanƙwasa ƙafafu, jingina baya kadan, da karkatar da jikin ku daga gefe zuwa gefe tare da ko ba tare da nauyi ba.
• Wurin zama Oblique Crunch: Ana yin wannan bambancin akan benci ko ƙwallon kwanciyar hankali, inda zaku zauna kuma ku karkatar da jikin ku, yana kawo gwiwar gwiwar ku zuwa kishiyar gwiwa.
• Juya Crunch Twist: Wannan bambancin ya haɗa da kwanciya a kan baya da ɗaga kwatangwalo daga bene yayin da ake karkatar da lokaci guda don shiga cikin obliques.

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

• Rashan Twists: Masu karkatar da Rashanci suna da matuƙar dacewa ga Twisting Crunches kamar yadda kuma suka haɗa da motsin karkatarwa, wanda ke kaiwa ga cibiya da ɓarna, haɓaka ƙarfin ciki da kwanciyar hankali gabaɗaya.
• Planks: Duk da yake ba ya haɗa da motsin karkatarwa ba, Planks yana haɓaka Twisting Crunches ta hanyar yin niyya gabaɗaya, gami da obliques, da haɓaka kwanciyar hankali da juriyar waɗannan tsokoki, waɗanda ke da fa'ida don yin Twisting Crunches yadda ya kamata.