Ƙafafun Filayen Ma'auni Mai Girma akan Benci

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Ƙafafun Filayen Ma'auni Mai Girma akan Benci

Ƙafafun Ƙafafun Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙafa a kan benci wani ingantaccen motsa jiki ne wanda ke kaiwa tsokoki na ciki, ciki har da maɗaukaki, haɓaka ƙarfin zuciya da kwanciyar hankali. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce tare da bambancin nauyi. Mutane da yawa na iya fi son wannan darasi yayin da yake taimakawa wajen haɓaka matsayi, haɓaka wasan motsa jiki, da haɓaka sautin tsaka-tsaki mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Ƙafafun Filayen Ma'auni Mai Girma akan Benci

• Riƙe farantin nauyi ko dumbbell a kan ƙirjin ku da hannaye biyu don ƙarin juriya.
• Haɗa ainihin ku kuma a hankali ɗaga saman jikin ku, karkatar da gangar jikin ku zuwa dama yayin da kuke murƙushewa.
• Rage jikin ku baya zuwa wurin farawa a cikin motsi mai sarrafawa.
• Maimaita motsin, wannan lokacin kuna karkatar da gangar jikin ku zuwa hagu yayin da kuke murƙushewa, kuma ku ci gaba da karkata gefe tare da kowane maimaitawa.

Lajin Don yi Ƙafafun Filayen Ma'auni Mai Girma akan Benci

• Motsi Mai Sarrafa: Lokacin yin ƙumburi, kar a yi gaggawa. Sannun motsi, sarrafawa shine maɓalli don shigar da tsokoki na ciki yadda ya kamata. Yayin da kake ɗaga jikinka na sama, karkatar da gangar jikinka zuwa dama kuma ka yi ƙoƙarin taɓa gwiwar gwiwar hagu zuwa gwiwa na dama. Komawa wurin farawa kuma maimaita a wancan gefen.
• Shiga Mahimmancin ku: Tabbatar cewa kuna shigar da ainihin ku a duk lokacin motsa jiki, ba kawai lokacin da kuke ɗaga jikin ku ba. Wannan zai taimaka maka samun mafi kyawun motsa jiki da kuma kare ƙananan baya.
• Ka guje wa Ƙwarai: Ka guji murƙushe wuyanka ko ja da hannunka. Hannunku suna nan kawai

Ƙafafun Filayen Ma'auni Mai Girma akan Benci Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafafun Filayen Ma'auni Mai Girma akan Benci?

Ee, mafari na iya yin Ƙafafun Filayen Ƙaƙwalwar Nauyi akan motsa jiki na Bench. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a mai da hankali kan kiyaye tsari mai kyau. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da an yi shi daidai kuma cikin aminci. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfin su da matakin dacewa ya inganta.

Me ya sa ya wuce ga Ƙafafun Filayen Ma'auni Mai Girma akan Benci?

• Cable Twist Crunch wani bambanci ne inda kake amfani da na'ura na USB don ƙara juriya yayin aiwatar da crunch, yin niyya ga maƙasudin ku da abs.
• Actions Ball Russion murza muruya inda kake riƙe ƙwallon magunguna kuma ka juya ka daga gefe da kuma aikawa.
• Plate Twist Crunch shine bambancin tushen bene inda kuke riƙe farantin nauyi kuma kuyi crunch mai jujjuyawa, yana ba da kusurwar juriya daban-daban.
• Kettlebell Windmill shine bambancin tsaye wanda ya haɗa da riƙe da kettlebell a hannu ɗaya da karkatar da jikin ku, yin aiki da obliques, abs, da ƙananan baya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafafun Filayen Ma'auni Mai Girma akan Benci?

• "Tsakanin Masarauta" Hadadden Maɗaukaki masu jujjuyawa a kan benci yayin da suke haɗawa da murɗa da sassauci na zuciyar.
• "Rasha masu murdawa" wani babban motsa jiki ne na karin haske, yayin da suke kunshe da motsi irin wannan, wanda ke taimakawa wajen inganta karfin jujjuyawar jiki da kuma inganta juriyar tsoka, yana sauƙaƙa aiwatar da Ƙaƙwalwar bene na murƙushe Crunch Feet akan benci.