V-Crunch mai nauyi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: yourubosu bọọloju
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius

Sakonni ga V-Crunch mai nauyi

V-Crunch mai nauyi shine motsa jiki mai ƙarfi mai ƙarfi wanda ke kaiwa tsokoki na ciki, yana taimakawa haɓaka daidaito, matsayi, da dacewa gabaɗaya. Ya dace da matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke son ƙara ƙalubalantar babban aikinsu. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ma'anar tsoka, haɓaka ƙarfin aiki, da ba da gudummawa ga mafi sassaƙaƙen jiki.

Yanayinta: tsammanin nuni a nuni V-Crunch mai nauyi

• Jingina baya dan kadan kuma daga ƙafafunku daga ƙasa, kiyaye ƙafafunku tare da madaidaiciya, samar da siffar V tare da jikin ku.
• Tare da dumbbell a hannunku, miƙe hannuwanku kai tsaye a gaban kirjin ku.
• Ja jikinka na sama zuwa gwiwoyi yayin da kake ɗaga ƙafafu zuwa kirjinka, tabbatar da kiyaye ƙafafunka a mike kuma hannayenka sun shimfiɗa suna riƙe da dumbbell.
• Sannu a hankali rage girman jikin ku da ƙafafu zuwa wurin farawa, tabbatar da cewa ƙafafunku ba su taɓa ƙasa ba, kuma maimaita motsa jiki.

Lajin Don yi V-Crunch mai nauyi

• Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da raunuka. Idan kuna gwagwarmaya don kammala motsa jiki tare da sigar da ta dace, alama ce cewa nauyin na iya yin nauyi sosai.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Yi kowane ƙugiya a hankali da sarrafawa. Wannan zai taimaka maka shigar da tsokoki na tsakiya yadda ya kamata kuma rage haɗarin rauni.
• Fasahar Numfashi: Numfashi yayin da kuke runtse jikin ku da numfashi yayin da kuke murƙushewa. Numfashin da ba daidai ba zai iya haifar da dizziness kuma ba zai ƙyale ka ka shiga cikin zuciyarka da kyau ba.
• Warm Up: Kafin farawa da V-Crunches masu nauyi

V-Crunch mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya V-Crunch mai nauyi?

Haka ne, masu farawa za su iya yin aikin motsa jiki na V-Crunch mai nauyin nauyi, amma ya kamata su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma ba su lalata tsokoki ba. Hakanan yana da mahimmanci don ƙara nauyi a hankali yayin da suke samun ƙarfi don ci gaba da ƙalubalantar tsokoki da haɓaka haɓaka. Idan motsa jiki yana da wahala da farko, masu farawa zasu iya canza shi ta hanyar rashin amfani da kowane nauyi ko ta durƙusa gwiwoyi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki ko likita kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga V-Crunch mai nauyi?

• Stability Ball V-Crunch: Maimakon kwanciya a ƙasa, wannan bambancin yana ba ku damar yin V-crunch akan ƙwallon kwanciyar hankali, wanda ke ƙara wani ma'auni na motsa jiki.
• Banded V-Crunch: A cikin wannan bambancin, ana amfani da bandungiyar juriya don ƙara tashin hankali ga motsi, ƙara wahalar motsa jiki.
• Dumbbell V-Crunch: Wannan bambancin yana ƙara nauyi zuwa motsa jiki ta hanyar riƙe dumbbell tsakanin ƙafafunku ko hannaye a lokacin crunch.
• Rage V-Crunch: Ana yin wannan bambancin akan benci mai raguwa, yana ƙara wahala ta ƙara nauyi ga juriya.

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

• Twists na Rasha wani motsa jiki ne na haɗin gwiwa, saboda ba wai kawai suna kaiwa ga abdominis na dubura ba kamar V-Crunch mai nauyin nauyi, amma kuma suna shiga cikin abubuwan da suka dace, suna haɓaka daidaitaccen motsa jiki na ciki.
• Har ila yau, Bicycle Crunch yana da alaƙa, yayin da yake haɗuwa da motsi na crunch tare da motsi na kafa kamar V-Crunch, yana ba da cikakken motsa jiki wanda ke inganta ƙarfin gaske da daidaitawa.