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 na ciki mai ƙarfi wanda ke kai hari ga obliques, da na sama da na ƙasa, yana haɓaka ƙarfin asali da haɓaka kwanciyar hankali gabaɗaya. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane za su so su yi Twisting Crunch kamar yadda ba wai kawai yana taimakawa wajen sassaka wani sashi na toned ba, amma kuma yana inganta matsayi, yana rage ciwon baya, kuma yana tallafawa mafi kyawun daidaituwa da motsi na aiki a rayuwar yau da kullum.

Yanayinta: tsammanin nuni a nuni Twisting Crunch

• Sanya hannuwanku a bayan kan ku, amma ku kula kada ku ja wuyan ku.
• A hankali ɗaga jikinka na sama daga ƙasa ta amfani da tsokoki na ciki, ba tsokoki na wuyanka ba.
• Yayin da kake ɗagawa, karkatar da gangar jikinka ta yadda gwiwar hannun dama ta motsa zuwa gwiwa ta hagu.
• Rage kanku baya zuwa wurin farawa kuma maimaita motsi, wannan lokacin yana jujjuya don gwiwar gwiwar hagu ya motsa zuwa gwiwa ta dama.

Lajin Don yi Twisting Crunch

• **Yi Amfani da Ciki, Ba Wuyanka ba**: Kuskure ɗaya da masu farawa ke yi shine jan wuyansu gaba da hannayensu yayin da suke murƙushewa. Wannan zai iya haifar da wuyan wuyansa. Maimakon haka, sanya yatsu a hankali a bayan kunnuwanku ko a gefen kai kuma ku mai da hankali kan yin amfani da tsokoki na ciki don ɗaga jikinku na sama.
• **Motsin da ake Sarrafawa**: A guji yin gaggawar motsa jiki. Ya kamata a yi kullun murɗawa a hankali, sarrafawa. Kuskure na yau da kullun shine yin amfani da hanzari don murɗawa da ɗaga jiki, wanda zai haifar da rauni da ƙarancin motsa jiki.
• **Numfashi mai kyau**: Numfashi yayin da kuke murƙushewa da murɗawa, kuma ku shaƙa yayin da kuke komawa baya.

Twisting Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Twisting Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Twisting Crunch. Koyaya, yana da mahimmanci a yi amfani da sigar da ta dace don hana rauni kuma don samun fa'ida daga motsa jiki. Fara da ƙaramin adadin maimaitawa kuma sannu a hankali yayin da ƙarfin ku da jimiri suka inganta. Idan kun ji wani rashin jin daɗi ko ciwo, dakatar da motsa jiki. Zai iya zama taimako don samun mai horar da kai ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Twisting Crunch?

• Tsaye Twist Crunch: Maimakon kwanciya, kuna yin wannan bambancin a tsaye, kuna karkatar da jikin ku don kawo kishiyar gwiwar hannu da gwiwa tare.
• Juya Crunch Twist: Wannan bambancin ya haɗa da ɗaga kwatangwalo daga ƙasa yayin karkatar da ƙananan jikin ku zuwa gefe ɗaya, yin niyya ga ƙananan abs da obliques.
• Karkatar da Rashanci: A wurin zama, karkata baya kaɗan ka karkatar da gangar jikinka daga gefe zuwa gefe, zaɓin riƙe nauyi don ƙarin juriya.
• Zaune Oblique Twist: Zauna a ƙasa, durƙusa gwiwoyinku kuma ku karkata baya kaɗan, sannan ku karkatar da jikin ku daga gefe zuwa gefe, taɓa ƙasa a kowane gefe da hannuwanku.

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

• Rashan Twists: Wannan motsa jiki yana cike da murƙushe Crunches saboda yana kuma haɗa da motsin karkatarwa wanda ke da alaƙa, haɓaka ƙarfin jujjuyawa da kwanciyar hankali, wanda zai iya haɓaka aiki a cikin wasanni da ayyukan yau da kullun.
• Planks: Duk da yake ba ya haɗa da motsin juyawa ba, katako suna da matukar dacewa ga Twisting Crunches yayin da suke aiki gaba ɗaya, inganta kwanciyar hankali da ƙarfi gaba ɗaya, wanda zai iya tallafawa ƙarin ƙungiyoyi masu tasowa da kuma taimakawa wajen hana rauni.