Zazzage Alternate Crunch

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Zazzage Alternate Crunch

Matsakaicin Alternate Crunch shine motsa jiki na ciki wanda aka yi niyya wanda ke taimakawa ƙarfafawa da sautin tsokoki, inganta kwanciyar hankali da matsayi gaba ɗaya. Ya dace da daidaikun mutane a kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun kamar yadda zai iya taimakawa wajen haɓaka wasan motsa jiki, rage ƙananan ciwon baya, da yuwuwar inganta daidaituwa da daidaituwa.

Yanayinta: tsammanin nuni a nuni Zazzage Alternate Crunch

• Haɗa ainihin ku kuma ɗaga gwiwa na dama zuwa ga ƙirjin ku yayin jujjuya jikin ku a lokaci guda zuwa dama, don haka gwiwar hagunku ya zo zuwa ga gwiwa ta dama.
• Komawa wurin farawa kuma maimaita motsi a gefe guda, ɗaga gwiwa na hagu zuwa kirjin ku kuma juya jikin ku zuwa hagu.
• Tabbatar da kiyaye bayanka a mike kuma zuciyarka ta tsunduma cikin aikin.
• Maimaita wannan canjin motsi don adadin da kuke so na maimaitawa.

Lajin Don yi Zazzage Alternate Crunch

• Motsi masu Sarrafa: ɗaga gwiwa ɗaya zuwa ga ƙirjinka yayin karkatar da gangar jikinka don kawo kishiyar gwiwar gwiwar ka zuwa tsayin gwiwa. Tabbatar yin wannan motsi ta hanyar sarrafawa, ba tare da firgita ko gaggawa ba. Motsi mai sauri ko rashin kulawa na iya haifar da rauni kuma rage tasirin motsa jiki.
• Shiga Jigon ku: Mayar da hankali na wannan darasi yana kan tsokoki na ciki. Tabbatar cewa kun haɗa ainihin ku a duk lokacin motsa jiki. Ka guji ja a wuyanka ko amfani da hannunka don ƙwazo, saboda hakan na iya haifar da rauni da rauni.
• Numfashi: Ka tuna yin numfashi a duk lokacin motsa jiki. Fitar da numfashi yayin da kake ɗaga gwiwa da jujjuya jikinka, ka shaka

Zazzage Alternate Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Zazzage Alternate Crunch?

Ee, mafari za su iya yin aikin motsa jiki na Zauren Alternate Crunch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan kun kasance sababbi don motsa jiki, ƙila za ku so ku fara da motsa jiki mafi sauƙi kuma kuyi aikin ku har zuwa Zauren Alternate Crunch. Koyaushe ku tuna don dumi kafin fara kowane tsarin motsa jiki kuma ku kwantar da hankali daga baya.

Me ya sa ya wuce ga Zazzage Alternate Crunch?

• Zazzagewar Rashan Zama shine wani bambancin inda kuke zaune a ƙasa tare da durƙusa gwiwoyi, ja abs ɗin ku zuwa kashin bayan ku, ku karkatar da jikin ku zuwa kowane gefe, ta amfani da ƙwallon magani ko dumbbell don ƙarin juriya.
• Crunch Leg Leg Lift Crunch ya ƙunshi zama a gefen kujera, ɗaga ƙafa ɗaya a lokaci ɗaya yayin da kuke jingina baya kaɗan, sa'an nan kuma murƙushe abs yayin da kuke kawo gwiwa zuwa kirjin ku.
• Matsakaicin Oblique Crunch shine bambancin inda kuke mai da hankali kan tsokoki na madaidaici ta hanyar karkatar da jikin ku da kawo gwiwar gwiwar ku zuwa kishiyar gwiwa yayin da kuke zaune.
• Crunch Seated Stability Ball Crunch wani bambanci ne inda kuke zaune akan ƙwallon kwanciyar hankali tare da shimfiɗa ƙafafunku a ƙasa, sannan ku karkata baya kuma kuyi crunch, ta amfani da

Me suna da abin da ya sanya ɗaukehawa ga Zazzage Alternate Crunch?

• Twists na Rasha wani kyakkyawan aikin motsa jiki ne saboda, kamar Seated Alternate Crunches, suna kai hari ga duk yankin ciki, amma kuma suna shiga ƙananan baya da tsokoki na hip, suna samar da ƙarin aikin motsa jiki.
• Planks ƙari ne mai fa'ida ga kowane motsa jiki na ciki, gami da waɗanda ke da alaƙar Zauren Alternate Crunches, saboda ba wai kawai suna ƙarfafa ainihin ba amma kuma suna taimakawa haɓaka kwanciyar hankali da matsayi, waɗanda ke da mahimmanci don aiwatar da Zaɓuɓɓukan Alternate Crunches daidai.