Twisting Crunch mai nauyi

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

Sakonni ga Twisting Crunch mai nauyi

Twisting Crunch mai Nauyi wani motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki na ciki, musamman majiɓinci, haɓaka ƙarfin asali da haɓaka kwanciyar hankali gabaɗaya. Wannan darasi ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ƙaƙƙarfan yanki mai ƙarfi. Mutane na iya zaɓar haɗa ƙwanƙwasa Twisting Crunch a cikin ayyukansu na yau da kullun don tasirin sa wajen haɓaka mafi kyawun matsayi, haɓaka wasan motsa jiki, da kuma taimakawa wajen rigakafin ciwon baya.

Yanayinta: tsammanin nuni a nuni Twisting Crunch mai nauyi

• Kunna gwiwoyinku kuma ku dasa ƙafafunku da kyau a ƙasa game da nisa-kwatanci dabam.
• A hankali a murƙushe, murɗa jikinka yayin da kake yin haka, da nufin kawo kishiyar gwiwar hannu zuwa kishiyar gwiwa.
• Rike a saman motsi na ɗan lokaci, sannan sannu a hankali rage kanku baya zuwa wurin farawa.
• Maimaita wannan motsi, maɓalli daban-daban kowane lokaci, don adadin da ake so.

Lajin Don yi Twisting Crunch mai nauyi

• Guji Guguwa: Guguwa cikin motsi kuskure ne na kowa. Yana da mahimmanci a yi kowane ƙulle-ƙulle a hankali da gangan, mai da hankali kan ƙwayar tsoka ba akan nauyi ba. Wannan zai tabbatar da cewa kuna aiki abs ɗin ku kuma ba ku dogara da kuzari ko wasu tsokoki don kammala motsi ba.
• Numfashi Da kyau: Numfasawa wani muhimmin al'amari ne na wannan darasi. Fitar da numfashi yayin da kuke murzawa da murɗawa, da yin numfashi yayin da kuke komawa wurin farawa. Wannan zai taimake ka ka ci gaba da tsayawa

Twisting Crunch mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Twisting Crunch mai nauyi?

Ee, masu farawa za su iya yin aikin motsa jiki na Twisting Crunch. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta. Hakanan yana da taimako a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Twisting Crunch mai nauyi?

• Ƙunƙarar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Wuta ya ƙunshi zama a kan benci ko ƙwallon kwanciyar hankali, riƙe nauyi zuwa ƙirjin ku, da karkatar da jikin ku daga gefe zuwa gefe.
• Twist na Rasha mai nauyi shine wani bambancin inda kake zama a ƙasa, dan kadan kaɗan, ɗaga ƙafafunka daga ƙasa, da karkatar da jikinka daga gefe zuwa gefe yayin da kake riƙe da nauyi.
• Crunch Bicycle Crunch wanda aka auna ya ƙunshi kwanciya a bayanka, riƙe nauyi, da yin motsin keke da ƙafafu yayin karkatar da kai don kawo kishiyar gwiwar hannu zuwa gwiwa.
• Matsakaicin raguwa kamar wata cuta ce mafi girma inda kuka yi motsa jiki a kan benen benci, riƙe nauyi da murkushe torsoshin ku kamar yadda kuka murkushe shi.

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

• Rashan Twists: Masu murdawa na Rasha kuma sun haɗa da motsi mai karkatarwa, kamar Twist Twist Crunches, wanda ke kaiwa ga ma'auni. Ƙarin ma'auni a cikin wannan motsa jiki na iya taimakawa wajen ƙara ƙarfi da gina ƙarfin gaske.
• Planks: Duk da yake ba ya haɗa da motsin jujjuyawar ba, Planks suna haɓaka Crunches masu Ma'aunin nauyi ta hanyar ƙarfafa jigon gaba ɗaya, gami da tsokoki waɗanda ke daidaita kashin baya. Wannan zai iya taimakawa inganta aiki a cikin Ma'aunin Twisting Crunches da sauran ayyukan ab ta hanyar samar da tushe mai ƙarfi.