Ƙarƙashin Ƙarƙashin Ƙungiya

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙungiya

Ƙungiyar Kneeling Crunch wani motsa jiki ne mai ƙarfafawa wanda ya fi dacewa da abs, amma kuma yana haifar da maɗaukaki da ƙananan tsokoki na baya, yana inganta cikakken kwanciyar hankali da matsayi. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane za su iya zaɓar haɗa Ƙungiyar Kneeling Crunch a cikin tsarin motsa jiki don fa'idodinta wajen haɓaka ƙarfin gaske, haɓaka daidaito da kwanciyar hankali, da kuma taimakawa cikin ayyukan yau da kullun da sauran atisayen.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙungiya

• Ku durkusa ƙasa da nisan ƙafafu kaɗan daga wurin anga, kuna fuskantar daga gare ta, tare da baya madaidaiciya kuma ku riƙe ƙarshen band ɗin juriya da hannaye biyu a ɓangarorin kan ku.
• A hankali lanƙwasa na sama na gaba daga kugu, ja ƙasa a kan bandejin juriya yayin da kuke murƙushe abs ɗin ku.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin tsokoki na ciki, sannan sannu a hankali komawa wurin farawa.
• Maimaita wannan motsi don saita adadin maimaitawa, tabbatar da kiyaye iko da tashin hankali a kan band a duk lokacin motsa jiki.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙungiya

• Tsaya Matsayi: A duk lokacin motsa jiki, kiyaye bayanku madaidaiciya kuma ainihin ku. Ka guji ajiye bayanka ko jingina gaba da yawa, wadanda kuskure ne na yau da kullun wadanda zasu iya haifar da ciwon baya ko rauni.
• Motsawa Mai Sarrafa: Motsin da ke cikin gungumen durƙusa yana fitowa daga abs, ba hannu ko wuya ba. Don haka, mayar da hankali kan kwangilar abs ɗin ku don cire band din ƙasa da gaba, yayin da kuke ajiye hannayenku da wuyanku a tsaye. Kuskure na yau da kullun shine a ja da hannu ko karkatar da wuyan gaba, wanda zai iya haifar da rauni ko rauni.
• Numfashi: Numfashi yayin da kake murƙushewa da numfashi yayin da kake dawowa

Ƙarƙashin Ƙarƙashin Ƙungiya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙungiya?

Ee, masu farawa tabbas za su iya yin motsa jiki na Band Kneeling Crunch. Babban motsa jiki ne don haɗawa da ƙarfafa ainihin tsokoki. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya wacce ta dace da matakin dacewarsu. Hakanan ya kamata su tabbatar da cewa suna amfani da tsari daidai don guje wa rauni. Idan sun ji wani zafi ko rashin jin daɗi yayin yin motsa jiki, ya kamata su tsaya su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki. Hakanan yana iya zama da amfani ga masu farawa su sa wani masani ya lura da fom ɗin su lokacin da suka fara farawa.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙungiya?

• Band Standing Crunch: Maimakon durƙusa, kuna yin ƙugiya yayin da kuke tsaye, wanda zai iya haɗa yawancin tsokoki na ku.
• Badande ya durƙusa, Carstench: A cikin wannan bambance-bambancen, ka cire bangarorin zuwa gefe daya na jikinka, wanda aka yiwa tsokoki na ciki.
• Single-Arm Badan durƙusa crunch: Wannan bambance-bambancen ya ƙunshi amfani da hannu ɗaya a lokaci ɗaya don jan bandasa ƙasa, wanda zai iya taimakawa ware da ƙarfafa kowane gefen ku na qasa.
• Banda ya durƙusa bayan crunch: maimakon ja da jan hannu

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

• "Rasha Twists": Wannan motsa jiki kuma yana hari tsokoki na ciki, kamar Band Kneeling Crunch, amma yana ƙara motsi mai jujjuyawa wanda ke aiki da obliques kuma yana taimakawa wajen inganta ƙarfin gaske da sassauci gaba ɗaya.
• "Bicycle Crunches": Wannan motsa jiki ba wai kawai yana kai hari ga tsokoki iri ɗaya ba kamar Band Kneeling Crunch amma kuma ya haɗa da motsin ƙafafu, wanda zai iya taimakawa wajen ƙara ƙarfin motsa jiki da kuma ƙara haɓaka ƙarfin zuciya da haɗin kai.