Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench

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

Sakonni ga Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench

Ƙafafun Ƙafafun Ƙunƙasa na Ƙasa akan benci wani motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki na ciki, musamman maɗaukaki, haɓaka ƙarfin zuciya da kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakin motsa jiki waɗanda ke neman haɓaka jujjuyawar jikinsu da yanayin yanayin jiki gabaɗaya. Wannan darasi yana da kyawawa don tasirinsa wajen sassaka sassan tsakiya, inganta ingantaccen matsayi, da yuwuwar haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench

• Sanya hannuwanku a hankali a bayan kanku ko ku haye su a kan ƙirjin ku, buɗe gwiwar gwiwar ku a buɗe.
• Shiga tsokoki na tsakiya kuma ka ɗaga jikinka na sama daga ƙasa yayin da kake karkatar da gangar jikinka zuwa dama, da nufin kawo gwiwar gwiwar hagu zuwa gwiwa na dama.
• Rage jikin ku baya zuwa matsayin farko, tabbatar da motsi mai sarrafawa.
• Maimaita motsi iri ɗaya amma a wannan lokacin, karkatar da gangar jikinka zuwa hagu, da nufin kawo gwiwar gwiwar hannun dama zuwa gwiwa na hagu. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench

• **Motsin da ake Sarrafawa**: Guji motsi da sauri. Makullin samun mafi kyawun fa'ida daga Ƙarƙashin Ƙarƙashin Ƙasa shine a yi shi a hankali kuma tare da sarrafawa. Yayin da kuke murƙushewa, karkatar da gangar jikin ku ta yadda kishiyar gwiwar gwiwar ku ta motsa zuwa kishiyar gwiwa. Rage ƙasa tare da sarrafawa, sannan maimaita a wancan gefen.
• ** Shiga Jigon ku ***: Don samun mafi kyawun wannan motsa jiki, yana da mahimmanci ku shiga ainihin tsokoki na ku. Ka yi tunanin ja maɓallin ciki zuwa kashin baya, wannan zai kunna madaidaicin tsokoki kuma ya ba ku sakamako mafi kyau.
• **Ka Guji Takura Wuyanka**: Kuskure na gama gari

Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench?

Ee, masu farawa za su iya yin Ƙafafun Filayen Ƙunƙasa na Ƙaura a kan motsa jiki na Bench. Koyaya, yana da mahimmanci a lura cewa wannan darasi yana buƙatar takamaiman matakin ƙarfin gaske da daidaitawa. Ya kamata masu farawa su fara sannu a hankali kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Yana iya zama taimako ga masu farawa su fara da mafi sauƙi na motsa jiki kuma a hankali su yi aiki har zuwa ƙarin hadaddun ƙungiyoyi kamar Filayen Twisting Crunch Feet akan Bench. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench?

• Bicycle Crunch wani bambanci ne inda kuke kwance a ƙasa, sanya hannayenku a bayan kanku, sannan ku kawo gwiwoyinku zuwa kirjin ku kuma ku ɗaga kafadar ku daga ƙasa.
• Tsaye Oblique Crunch shine bambancin inda kuka tsaya tare da fadin ƙafarku, sanya hannayenku a bayan kanku, sannan ku ɗaga gwiwa na dama ku runtse gwiwar hannun dama zuwa juna.
• Reverse Crunch shine bambancin inda kuke kwance a ƙasa tare da hannayenku a gefenku, daga ƙafafunku daga ƙasa, sannan kuyi amfani da ainihin ku don ja gwiwoyinku zuwa kirjinku.
• Plank tare da Twist wani bambanci ne inda za ku fara a matsayi na al'ada, sa'an nan kuma juya jikin ku zuwa gefe ɗaya sannan kuma ɗayan, shigar da abubuwan da kuka fi so.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafafun Ƙunƙarar Ƙafafun Ƙasa akan Bench?

• Bicycle Crunches wani ingantaccen motsa jiki ne wanda ya dace da Ƙafafun Twisting Crunch akan benci. Suna haɗa da motsi mai kama da karkatarwa wanda ke kaiwa ga obliques kuma yana taimakawa wajen haɓaka ƙarfin ainihin gaba ɗaya da kwanciyar hankali.
• Twist na Rasha wani babban motsa jiki ne wanda ya dace da Ƙafafun Ƙaƙwalwar Ƙasa a kan benci saboda yana mai da hankali kan motsi na jujjuyawar jiki, ta haka yana haɓaka ƙarfi da sassauƙa na ɓangarorin, waɗanda ke da hannu sosai a cikin murƙushewa.