Crunches a kan latsa

Cushewa a cikin manema labarai motsa jiki ne da 'yan wasa ke yi don samun ƙarfi da shahararren mashahuri. Dangane da kimiyyar kere-kere, yana wakiltar hawan gangar jikin tare da zagaye kadan na baya (kyphosis) a cikin yankin thoracic daga kwance. Matsayin mai ƙa'ida, ɗan wasan ne yake yin jujjuyawar ba ta yadda za a iya fadadawa yadda nauyin zai kasance koyaushe, kuma tsokoki na ciki ba sa nutsuwa a saman da ƙananan wuraren. Yin aiki a cikin irin wannan fasaha ta zartar, nauyin yana mai da hankali ne a ɓangaren sama na tsoka abdominis tsoka.

Wannan aikin ya sami kyakkyawar cancanta tsakanin 'yan wasan da ke da alaƙa da motsa jiki, haɓaka jiki, motsa jiki da kuma wasan faɗa, tun da ingantaccen ɗaba'ar ciki yana taka muhimmiyar rawa a duk waɗannan fannoni. Kuma a yau za mu gaya muku yadda ake yin karkatarwa daidai - duk yiwuwar bambancin wannan aikin.

Menene amfanin crunches akan 'yan jarida?

Ina so na lura nan take cewa karkatarwa ba aikin motsa jiki bane kamar na daga jiki ko zama. A cikin karkatarwa, faduwar ba ta da mahimmanci a gare mu, a nan babu wata ma'ana a daga jikin zuwa madaidaiciyar kusurwa, kamar yadda ci gaba da aiki na tsokoki na ciki da kuma sarrafa motsi - saboda wannan muna ɗan zagaya baya a cikin yankin thoracic. Wannan karamin kyphosis yana da karɓa daidai kuma baya ƙara haɗarin rauni.

Karkatarwa yana da kyau saboda ta hanyar zabar daya ko wani nau'in karkatarwa da zamuyi yayin atisaye, a koyaushe zamu iya kara abubuwa iri-iri ga tsarin horon kuma muyi aiki tare da kebance wasu abubuwan na tsokar dan jaridar mu.

Saboda wannan, Na dauki crunches a matsayin aikin motsa jiki na # 1 na. Abu ne mai sauqi, yana da sauqi a ji qanqani da kuma shimfidawa na rukunin tsoka masu aiki a ciki, yawancin nau'ikan ba sa bukatar ƙarin kayan aiki, kuma tare da taimakon karkatarwa za ku iya yin aiki yadda ya kamata cikin tsokoki na ɓoyayyen ku a cikin mintuna na 10-15 a zahiri - kyakkyawan zaɓi ne ga waɗancan mutane ba zai iya keɓe lokaci mai yawa don horo ba.

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Iri da dabarun aiwatar da motsa jiki

Bari muyi la'akari da yadda ake yin shahararrun nau'ikan curls daidai, farawa daga mafi mahimmanci, inganci da na kowa.

Kayan gargajiya

Bambancin sauyin crunches na yan jarida daga mahangar lura da madaidaiciyar dabara ita ce ta gargajiya. Dan wasan da ke motsa jiki ya daga jiki ya dan lankwashe a sama (yankin kafadun kafada da tsokoki mafi girma na baya) daga yanayin da ya dace. Anyi shi kamar haka:

1. Matsayin farawa: dan wasan yana kwance a kasa ko tabarmar motsa jiki, kafafuwa sun sunkuya a gwiwoyi, sanya kafafun ka sosai a kasa, sannan ka daga hannayen ka a bayan kai.
2. Yayin fitar da numfashi, a hankali daga sama sama ba tare da canza matsayin qashin baya da gindi ba - suna ci gaba da matsewa a kasa. Yakamata a dunkule bayan na baya kadan, saboda haka zai fi maka sauki ka maida hankali kan kwangilar jijiyoyin ciki.
3. Ci gaba da ɗaga gangar jiki a hankali har sai kun ji nauyin ya kai kololuwa. Riƙe wannan matsayi na biyu don ƙara haɗuwa da tsokoki.
4. Fara sauka. Dole ne a rage saukar da jiki. Ba lallai ba ne ka saukar da kanka gaba ɗaya zuwa bene, zai fi kyau ka dakatar da kusan santimita goma daga gare ta, lokacin da ƙwayoyin ciki suka fi yawa. Yin aiki a cikin irin wannan raguwar amplitude, zaku ƙara tasirin wannan aikin, tunda nauyin zai zama mai yawa sau da yawa.

Karkatawa crunches

Wani nau'in motsa jiki mai tasiri shine mawuyacin hali a kan latsawa, yana mai daɗa yawancin kayan a ƙananan ɓangaren latsawa. Bambanci mai mahimmanci tare da ingantaccen sigar ya ta'allaka ne da cewa a cikin rikitarwa muna rage ɗan jaridar ta hanyar ɗaga ƙafafu, ba jiki ba. Za a iya yin gurnani a kwance duka biyu a ƙasa da kwance a kan benci na musamman tare da kai sama - babu bambancin ra'ayi. Anyi shi kamar haka:

1. Matsayin farawa: dan wasan yana kwance a kasa ko kan benci mai karkata, yana rike da hannayensa a saman samansa. Idan kuna yin motsa jiki a ƙasa, ana ba da shawarar ku riƙe hannayenku a miƙe ƙasa, za su taimaka muku da kyau kula da motsi. Kafafu ya kamata a dan lankwasa a gwiwoyi.
2. Fara ɗaga ƙafafunku sama, yayin numfashi da ɗagawa a hankali daga ƙasa daga farfajiya - wannan zai samar da mafi kyawun ƙwanƙwasa ƙwayoyin ciki.
3. Lowerasa ƙafafunku da ƙananan ƙasa ƙasa yayin shaƙar iska. Zai fi kyau ayi aiki anan kamar yadda akeyi a cikin karkatacciyar hanya - a cikin gajartaccen fadada tare da tashin hankali na tsoka.

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Karkata Bench Crunches

Kusan kowane dakin motsa jiki na zamani an sanye shi da keɓaɓɓen benci tare da karkata kusan digiri 30 don yin aiki a ɓoye, me zai hana a yi amfani da wannan? Bugu da ƙari, aikin yana da tasiri kamar yadda ake karkatar da tsohuwar al'ada. Anyi shi kamar haka:

1. Matsayin farawa: zauna a kan benci mai karkata, ka tabbatar da ƙafafunka tsakanin rollers a saman bencin, ƙetare hannunka a kan kirjinka.
2. Yayin da kake fitar da numfashi, fara juyawa, kaɗan zagaye babba ta baya. Masanan ilimin kimiyyar kere-kere na karkatarwa akan benci mai karko ya kusan zama daidai da fasalin zamani, don haka a nan zamuyi aiki daidai gwargwado.
3. Smoothly sauka, shan iska. Anan zaku iya aiki a cikin mafi girman yuwuwar fadada tare da jinkiri kadan a kan benci, saboda haka zai zama sauki a "matse" jijiyar abdominis mai tsarguwa, kowane lokaci fara motsi daga wurin farawa. Experiencedarin gogaggun 'yan wasa na iya yin wannan aikin ta amfani da ƙarin nauyi, riƙe da diski daga ƙwanƙwasa ko ƙaramin dumbbell a hannunsu a matakin ƙararrakin hasken rana.

Tsaye block inji crunches

Wani zaɓi mai ban sha'awa ga waɗanda suke so su faɗaɗa nauyin. Fa'idar mai koyarwar toshewa shine cewa kayan suna ci gaba kuma tsokoki suna da tsayayyun yanayi koda a saman matsayi. Anyi shi kamar haka:

1. Matsayi farawa: tsaya tare da bayanka ga mai koyarwar toshewa ko ƙetare hanya, kama mariƙin hannu biyu (ya fi dacewa a yi tare da igiya), sanya maƙallan bayan kai a matakin wuya.
2. Fara motsawa zuwa ƙasa, zagaye raƙuman kafaɗa da kwangilar ɓarna. Ya kamata a sauke har sai gwiwar hannu ta taba kwatangwalo. Dakatar a takaice a wannan matsayin. Tabbas, nauyi a cikin na'urar kwaikwayo ya kamata a saita ƙasa, in ba haka ba kuna da kasadar samun rauni na kashin baya.
3. Yayin da kake numfashi, a hankali fara mikewa baya, yayin da yake miƙe maka baya. Anan muna aiki da cikakken fadada, karamin jinkiri a wurin farawa karbabbe ne.

Crunches a cikin mai ba da horo a kan gwiwoyinku

Durƙusawa a kan na'urar toshe wani nau'in motsa jiki ne wanda yake buƙatar toshe sama. Bambancin ya ta'allaka ne da amplitude - a nan ya fi guntu, don haka zai zama da sauƙi ga mutane da yawa su ji ƙanƙancin tsokokin ciki a cikin wannan sigar. Anyi shi kamar haka:

1. Matsayin farawa: fuskantar mai koyarwar toshewa, ɗauki amfannin igiya, kuma durƙusa tare da shi. Tsaya bayanka a tsaye kuma madaidaiciya kuma sa ido.
2. Fara fara saukar da jikin ƙasa, yayin zagaya bayanku da fitar da numfashi. Kamar yadda yake a tsaye, gwada taɓa ƙafafunku da gwiwar hannu. Kulle a cikin wannan matsayin na wani lokaci, yana kara matse fatar ku.
3. A hankali fara farawa. Kuna iya aiki duka a cikakke kuma a taƙaitaccen fadada, gwada biyun zaɓuɓɓuka kuma ku tsaya a ɗaya wanda zaku ji matsakaicin matsin lamba a cikin latsawa.

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Rataya crunches

Zaɓin ƙalubale na fasaha amma ingantaccen zaɓi don tsofaffi masu sha'awar horar da makaranta masu nauyi. Rataya a ƙasa a kan sandar kwance, yana da matukar wahala a mai da hankali kan yin karkatarwa daidai, kuma ba ɗaga jiki ba, amma wannan lokacin yana zuwa da kwarewa. Bai kamata ku karkata a rataye ba idan kun sha wahala daga hauhawar jini ta intracranial ko ƙara matsa lamba ta ciki - yana cike da matsalar matsalar. Anyi shi kamar haka:

1. Matsayin farawa: dan wasan ya rataye a kan sandar a kafafun lankwasa, an saukar da dukkan jiki, baya ya mike, an hada hannaye a bayan kai. Yana da mahimmanci cewa a matsayin farawa jiki baya motsi kuma babu kuzari.
2. Fara daga jikin sama sama, yana fitar da numfashi, zagaya bayanku da kuma daga gindin ku dan kadan. Kada ku yi ƙoƙari ku yi aiki gabaɗaya kuma kuyi ƙoƙari ku durƙusa tare da kanku - akwai ɗan ma'ana a cikin wannan. Zai fi kyau a yi aiki daidai gwargwado zuwa matakin daidai da ƙasa, a wannan lokacin tashin hankali na tsokoki na ciki zai zama matsakaici.
3. Kwantar da kanka ƙasa yayin shaƙar iska. Idan ya cancanta, riƙe a ƙananan matsayi na 'yan sakanni kaɗan don kashe inertia, fara motsi daga yanayin da yake tsaye.

Karkatawa karkace

A cikin wannan sigar karkatarwa, yawancin nauyin ya hau kan tsokoki na ciki, don haka ƙwanƙwasa ƙyalle babban ƙari ne ga kowane aikin motsa jiki wanda ya haɗa da tsokar abdominis. Anyi shi kamar haka:

1. Matsayi farawa: dan wasan yana kwance a kasa, kafafu sun sunkuya a gwiwoyi, an matse kafafu a kasa, ana ketare makamai a bayan kai. Sanya idon sawun kafa ɗaya akan gwiwar ɗayan.
2. Zamu fara motsa jiki sama, fitar da numfashi da juya jiki dan mu kara jin karkatarwar tsokoki na ciki. Yi ƙoƙarin zuwa gwiwa na ƙafarka ta hagu tare da gwiwar hannu na hannun dama. Bayan wannan, sanya ƙafafunku a wuri kuma kuyi ƙoƙari ku kai gwiwa ta ƙafarku ta dama tare da gwiwar hannu ta hagu.
3. Ba mu sauka gaba daya, muna aiki ne a taqaitaccen fadada, tsokoki ya kamata su “matse” dukkan hanyoyin.

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Karkatawa tare da dago kafafuwa

Aikin motsa jiki mai matukar ban sha'awa saboda haɗakar tsayayyun abubuwa masu lodi, latsawa tana da wahala yayin duk hanyar. Anyi shi kamar haka:

1. Matsayin farawa: dan wasan ya kwanta a kasa, an danne baya a kasa. Raaga ƙafafunku sama yadda suke daidai da jiki, yayin da damuwa a tsaye a ƙananan ɓangaren 'yan jaridu ya fara. Ya kamata a ƙetare hannaye a bayan kai.
2. Muna fara motsi mai laushi tare da jiki sama, yayin fitarwa. Mun dan zagaya kashin baya kuma muna kokarin durkusar da kai. Muna sanya dutsen mara motsi, kar a yage shi daga bene. Kulle a cikin wannan matsayin na biyu.
3. Smoothly sauka, shan iska. A nan ya fi kyau a yi aiki gabaɗaya, tare da ɗan ɗan hutu a cikin wurin farawa - ta wannan hanyar ƙarancin tsokoki na ciki zai zama matsakaici.

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Fitball crunches

Idan gidan motsa jikinku yana da ƙwallon ƙafa, zaku iya bambanta kayan kuma kuyi ƙoƙarin karkatarwa akan sa. Wannan darasi yana haɓaka haɗin neuromuscular tare da maɓallin ƙwallon ƙafa, kazalika da gindi da ƙwanƙwasa suna aiki sosai a ciki, wanda zai zo da sauƙi ga 'yan wasa da yawa. Anyi shi kamar haka:

1. Matsayi farawa: ɗan wasan ya kwanta a ƙwallon ƙwallon ƙafa, muna huta ƙafafunmu a ƙasa, sanya ƙafafunmu kaɗan zuwa ga tarnaƙi, makamai sun tsallaka a bayan kai.
2. Za mu fara ɗaga jikin sama, muna fitar da numfashi da ɗan zagaye baya. Kada ku bari ƙwallan ya canza matsayinta, wannan shine ma'anar motsa jiki, a wannan lokacin yawancin tsokoki suna cikin aikin, waɗanda ke da alhakin daidaitawa da kwanciyar hankali.
3. Da kyau ka koma wurin farawa, shaƙa, ka tanƙwara kaɗan kaɗan don ƙara miƙa tsokokin ciki.

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Kuskuren farawa na kowa

Yawancin motsa jiki na ciki suna da nasu nuances na fasaha waɗanda dole ne a ƙware su don samun fa'ida daga gare su. Bari muyi la'akari da kuskuren da aka fi sani, tatsuniyoyi da ra'ayoyi marasa kyau:

1. Bai kamata ku horar da ciwonku ba fiye da sau 1-2 a mako. Cunkushewa motsa jiki ne mai sauƙi, amma koda bayan hakan, jiki yana ɗaukar lokaci don dawowa.
2. Yin yawan maimaitawa, ba za ku ƙona kitse mai yawa a ciki ba kuma ku sami "cubes" ƙaunatattu. Matsakaicin madaidaiciyar madaidaiciyar madaidaiciya don ƙwanƙwasawa shine 12-20, haɗe tare da abincin da aka tsara don burin ku, wannan hanyar zata ba ku sakamako mafi yawa.
3. Kar ayi amfani da nauyi mai nauyi. Idan kuna yin juyawa tare da diski ko dumbbell, kada ku bi kaya masu nauyi, zai fi kyau ku mai da hankali ga ƙididdigar hankali da ƙuntata ƙwayoyinku na ciki a keɓe, amma ba tare da mataimaka a cikin aikin ba.

Shirin horo na wata daya

Intanet cike take da adadi mai yawa na shirye-shiryen horo ga 'yan jarida. "Latsa cikin sati ɗaya", "Latsa cikin mintuna 7 a rana" da sauran maganganun banza, waɗanda basu da ƙimar kulawa da su. A ƙasa na ba da shawarar shirin aiki don ci gaban tsokoki na ciki, wanda aka lasafta na wata ɗaya (makonni huɗu na horo), wanda asalinsa yake da nau'ikan juyawa. Zaka iya amfani dashi idan kanaso ka inganta saukakakken tsokoki, sanya tsokoki na ciki suyi ƙarfi kuma su ƙara yawan maimaitawar da zaku iya yi ba tare da kurakuran fasaha ba. Shirin ya dogara ne akan ka'idar lokacin aiki, yana canzawa tsakanin horo mai wuya da haske. A cikin mako guda, muna yin motsa jiki mai nauyi (misali, ranar Litinin), kuma bayan kwana uku (a ranar Alhamis) za mu yi wani motsa jiki mai sauƙi don sa tsokoki su kasance cikin yanayi mai kyau. A cikin wata guda kawai, ana samun motsa jiki guda takwas.

Kalli bidiyon: Crunchless Abs Workout - Crunch Free Ab Workout Routine (Nuwamba 2024).