Ƙunƙarar keke

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

Sakonni ga Ƙunƙarar keke

Band Bicycle Crunch wani motsa jiki ne mai matukar tasiri wanda ke kai hari ga abs, obliques, da flexors na hip, yana ba da cikakkiyar motsa jiki. Yana da manufa ga daidaikun mutane a duk matakan dacewa waɗanda ke son ƙarfafa ainihin su, haɓaka kwanciyar hankali, da haɓaka aikin jiki gaba ɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullum na iya ƙara ƙarfin ciki da ƙananan baya, inganta daidaituwa da matsayi, da yiwuwar rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Ƙunƙarar keke

• Ɗaga ƙafafunku biyu kuma ku durƙusa gwiwoyinku zuwa kusurwar digiri 90, sannan ku ɗaga kan ku da kafadu daga ƙasa, ku mika hannayenku a gaba.
• Tsayawa kafar dama ta tsaya, mika kafarka ta hagu kai tsaye yayin da a lokaci guda kana jan bandejin juriya da hannun dama zuwa kafadarka ta dama, kana kwaikwayon motsin keke.
• Koma zuwa matsayin asali sannan kuma sake maimaita motsi tare da ƙafar dama da hannun hagu, tabbatar da kiyaye ainihin ku kuma sarrafa motsin.
• Ci gaba da jujjuya bangarorin don adadin da ake so na maimaitawa, tabbatar da cewa an danne ka baya da karfi zuwa kasa a duk lokacin aikin.

Lajin Don yi Ƙunƙarar keke

• **Motsin da ake sarrafawa**: Yayin da kuke yin aikin, tabbatar da sarrafa motsin ku da gangan. Ka guji kuskuren gama gari na yin gaggawar motsa jiki ko amfani da kuzari maimakon tsokoki. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana ƙara haɗarin rauni.
• ** Shiga Mahimmancin ku ***: Maɓalli don aiwatar da ƙuƙuman keke yadda ya kamata shine shigar da jigon ku a duk lokacin motsa jiki. Wannan yana nufin ja maɓallin ciki zuwa ga kashin baya da kuma ajiye ƙananan baya a ƙasa. Kuskure na yau da kullun shine ƙyale baya zuwa baka, wanda zai haifar da ƙananan ciwon baya.
• **Labarin gwiwar gwiwar gwiwar gwiwar gwiwa**: Nufin zuwa

Ƙunƙarar keke Tambayoyin Masu Nuna

Shi beginners za su iya Ƙunƙarar keke?

Ee, masu farawa za su iya yin motsa jiki na bandeji, amma yana da mahimmanci a fara sannu a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Wannan motsa jiki na iya zama ɗan ƙalubale ga masu farawa, saboda yana buƙatar daidaitawa da ƙarfi. Idan kun ga yana da wahala sosai, zaku iya farawa tare da ƙwanƙwasa na asali ko ƙwanƙwasa keke ba tare da bandeji ba. Yayin da kuke haɓaka ƙarfi kuma ku sami kwanciyar hankali, zaku iya ƙara band ɗin don ƙara juriya. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko mai horar da kai don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Ƙunƙarar keke?

• Band Tsaye Bicycle Crunch: A cikin wannan bambancin, kuna tashi tsaye tare da band ɗin ƙarƙashin ƙafafunku, sannan ku kwaikwayi motsin keken keke ta hanyar haɗa gwiwa da kishiyar gwiwar hannu tare.
• Band Liing Bicycle Crunch: Wannan ya haɗa da kwanciya a bayanku tare da bandeji a nannade a ƙafafunku, da yin motsin keke yayin da kuke ajiye bayanku a ƙasa.
• Band Resistance Bicycle Crunch: Don wannan bambance-bambancen, kuna haɗa band ɗin zuwa ƙayyadadden wuri sannan ku aiwatar da motsin keken keke a kan juriyar band ɗin.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda tọn na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa ) ya yi ya haɗa da yin kullun keke a kan ƙwallon kwanciyar hankali tare da band din da aka nannade a ƙafafunku, wanda ke ƙara ƙarin kalubale ga ainihin ku da ma'auni.

Me suna da abin da ya sanya ɗaukehawa ga Ƙunƙarar keke?

• Rashan Twists: Juyawan Rashanci suna haɗa nau'ikan keken keke ta hanyar yin niyya ga tsokoki masu ma'ana, suna ba da damar ƙarin aikin motsa jiki na ciki da haɓaka daidaitaccen ƙarfi, ingantaccen tushe.
• Stability Ball Jackknife: Wannan motsa jiki ya cika bandejin keke ta hanyar mai da hankali kan ƙananan abs da gyare-gyare na hip, kuma yana haɗawa da kwanciyar hankali da daidaito, wanda zai iya inganta tasiri na kullun keke.