Ƙarƙashin Ƙarƙashin Ƙungiya

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

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙungiya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa tsokoki na ciki na ciki, yana haɓaka ainihin kwanciyar hankali da ma'aunin jiki gaba ɗaya. Kyakkyawan motsa jiki ne ga duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da jimiri. Mutane za su zaɓi wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning tsakiyar sashin ba, amma har ma yana taimakawa wajen inganta matsayi, rage ciwon baya, da tallafawa ayyukan jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙungiya

• Durkusa ƙasa yana fuskantar nesa daga amintaccen band ɗin kuma riƙe ƙarshen band ɗin da hannaye biyu, ajiye hannayen ku kusa da goshin ku.
• Haɗa ainihin ku kuma sannu a hankali lankwasa jigon ku gaba, kawo gwiwar gwiwar ku zuwa gwiwoyinku, yayin da kuke riƙe hannayenku kusa da goshin ku.
• Dakata na ɗan lokaci lokacin da jikin jikinka yayi layi ɗaya da ƙasa, sannan sannu a hankali komawa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da ci gaba da ci gaba da kasancewa cikin aikin.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙungiya

• Sarrafa motsin ku: Guji yin firgita ko yin amfani da ƙarfi don cire bandejin ƙasa. Wannan na iya haifar da rauni kuma ba zai yi aiki yadda ya kamata ba. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa.
• Shiga Mahimmancin ku: Makullin don samun mafi kyawun ƙwanƙwasa ƙwanƙwasa Band shine haɗa tsokoki na asali. Yayin da kake ja da bandejin ƙasa, matse abs ɗinka ka riƙe na ɗan lokaci kafin a saki a hankali.
• Rike Hannunku Har yanzu: Wani kuskure na yau da kullun shine amfani da hannayen ku don cire bandejin ƙasa. Wannan na iya haifar da ciwon hannu da kafada kuma yana ɗauke da hankali daga ainihin. Ya kamata hannuwanku su kasance har yanzu, suna aiki azaman lefa yayin da abs ɗinku ke aikin.

Ƙarƙashin Ƙarƙashin Ƙungiya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙungiya?

Ee, masu farawa za su iya yin motsa jiki na Band Kneeling Crunch. Babban motsa jiki ne don haɗawa da ƙarfafa tsokoki na asali. Koyaya, yana da mahimmanci don tabbatar da yin amfani da tsari da dabara daidai don guje wa kowane rauni. Fara da ƙungiyar juriya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfin ku ya inganta. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki kuma ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙungiya?

• Bangon-ask.mack Careling Crunch: A cikin wannan bambance-bambancen, Kana amfani da hannu daya kawai don jan band ƙasa, yana kara maida hankali da gefe ɗaya na zuciyar ka a lokaci guda.
• Crunch Kneeling Crunch tare da karkatarwa: Wannan bambancin yana ƙara murɗawa a saman motsin, yana niyya ga ɓangarorin da maƙarƙashiya.
• Bandble Bandling Crunch: Wannan bambancin yana amfani da ƙungiyoyi biyu don ƙara juriya, yana yin motsa jiki mafi ƙalubale.
• Banded Kneeling Reverse Crunch: Wannan bambancin ya ƙunshi jan band zuwa sama maimakon ƙasa, niyya ga ƙananan abs.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙungiya?

• Bicycle Crunches: Wadannan suna aiki akan abs, obliques, da hip flexors, kama da Band Kneeling Crunch, don haka inganta tasirin aikin ku ta hanyar ƙaddamar da ƙungiyoyin tsoka iri ɗaya daga kusurwoyi daban-daban.
• Wannan darasi na Rasha: Wannan darasi babban aiki ne ga bandawar da gwangwani, musamman da aikawa da karfi, wanda yake da mahimmanci inganta aikin juyawa da kwanciyar hankali.