Zaune 8 Kafa Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Zaune 8 Kafa Crunch

Crunch Leg 8 Seated wani motsa jiki ne mai matukar tasiri wanda da farko ke kai hari ga tsokoki na tsakiya, yana taimakawa ƙarfafa abs ɗin ku da haɓaka daidaito da kwanciyar hankali gaba ɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane za su so yin wannan motsa jiki don haɓaka ainihin ƙarfinsu, haɓaka matsayi, da taimako a cikin ayyukan yau da kullun waɗanda ke buƙatar lanƙwasa da ɗagawa.

Yanayinta: tsammanin nuni a nuni Zaune 8 Kafa Crunch

• Danganta baya kadan, shigar da zuciyar ku kuma rike bayanku madaidaiciya, sannan daga kafafunku daga kasa kamar inci 6 zuwa 8.
• Tare da kafafunku tare, fara zana siffa '8' a cikin iska ta amfani da ƙafafunku, kiyaye ainihin ku cikin motsi.
• Ci gaba da wannan motsi don adadin maimaitawa da kuke so ko na ƙayyadadden lokaci, tabbatar da cewa bayanku ya kasance a tsaye kuma ainihin ku ya tsaya manne.
• Bayan kammala saitin ku, sannu a hankali ku rage ƙafafunku zuwa ƙasa kuma ku kwantar da hankalin ku kafin fara saiti na gaba.

Lajin Don yi Zaune 8 Kafa Crunch

• Motsi Mai Sarrafa: Lokacin yin ƙuƙuwa, ɗaga gwiwoyinku zuwa ga ƙirjin ku ta hanyar sarrafawa. Ka guji motsi ko motsi mai sauri, wanda zai haifar da rauni. A hankali da sarrafa motsin ku, gwargwadon yadda kuke haɗa tsokoki na ciki.
• Fasahar Numfashi: Kuskure na yau da kullun shine riƙe numfashi yayin motsa jiki. Tabbatar cewa kuna numfashi daidai - shaka yayin da kuke runtse ƙafafunku da fitar da numfashi yayin da kuke ɗaga gwiwoyinku zuwa ƙirjin ku. Wannan zai taimaka wajen shigar da tsokoki na tsakiya yadda ya kamata.
• Cikakkun Motsi: Don samun fa'ida daga Kujerar Ƙafafun Ƙafa 8, yi

Zaune 8 Kafa Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune 8 Kafa Crunch?

Ee, masu farawa za su iya yin motsa jiki 8 Leg Crunch motsa jiki. Koyaya, yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfin yayin da kuke samun ƙarfi. Wannan motsa jiki yana kai hari ga ainihin tsokoki, musamman ma ciki da obliques. Idan kun kasance mafari, yana iya zama ƙalubale don yin wannan motsa jiki tare da tsari mai kyau, don haka la'akari da neman jagora daga ƙwararrun ƙwararrun motsa jiki don guje wa raunin da zai iya faruwa.

Me ya sa ya wuce ga Zaune 8 Kafa Crunch?

• Crunch Bicycle Crunch: A cikin wannan bambance-bambancen, kuna kwaikwayon motsin keke tare da ƙafafunku yayin da kuke zaune, musanya gwiwa zuwa taɓa gwiwar hannu, wanda ke kaiwa duka biyun babba da na ƙasa.
• Wurin zama V Crunch: Wannan bambancin yana buƙatar ka tsawanta ƙafafunka da na sama a lokaci guda yayin da kake zaune, samar da siffar 'V' tare da jikinka, wanda ke ƙalubalanci ainihin kwanciyar hankali da ƙarfinka.
• Ƙafafun Zazzaɓi: Wannan bambancin ya haɗa da ɗaga ƙafafunku sama da ƙasa yayin da kuke riƙe matsayin ku, wanda ke kaiwa ƙananan abs kuma yana inganta daidaito da daidaitawa.
• Kicks Seated Scissor Kicks: Wannan bambancin ya haɗa da yin motsi irin na almakashi tare da ƙafafunku yayin da kuke zaune, wanda ba wai kawai yana hari na ƙasa ba.

Me suna da abin da ya sanya ɗaukehawa ga Zaune 8 Kafa Crunch?

• Plank: plank babban motsa jiki ne na haɗin gwiwa yayin da yake mai da hankali kan daidaitawa na asali, muhimmin al'amari don aiwatar da Crunch Leg 8 Seated tare da ingantaccen tsari da inganci, kuma yana ƙarfafa duk yankin ciki.
• Rashan Twists: Kama da Kujerar 8 Leg Crunch, muryoyin Rashanci sun haɗa da dukan mahimmanci tare da mahimmanci na musamman a kan obliques, suna haɓaka motsi mai juyayi da ma'auni da ake bukata a cikin Ƙaƙwalwar Ƙafafun Ƙafafun 8, don haka inganta ƙarfin mahimmanci da kwanciyar hankali.