Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙar: Abin da Yake Yi, Yadda Za a Yi Shi, da Kuma Waɗanda Yake Amfani da Su

Ƙarƙashin igiya wani motsa jiki ne na gwiwa da aka yi a kan babban ƙugiya tare da igiya da aka riƙe kusa da kanka. Babban abin da ya fi amfani da shi shi ne cewa za ka iya auna nauyin da kake ɗauka kuma ka ƙara masa mako bayan mako. Idan horo na ciki ya makale a kan jerin uku na rashin nasara na shekaru, wannan motsa jiki ne wanda zai gyara hakan.

Abin da yake yi a zahiri

Motsi shine karkatar da kashin baya haƙarƙarin ku suna motsawa zuwa ƙashin ƙugu. Babban ma'aikaci shine rectus abdominis, tare da oblique da transverse abdominis suna aiki a matsayin masu daidaitawa. Wannan ya sa da na USB crunch a cikin ciwon ciki mai yawa Ƙungiyar: Yana aiki a kan wannan dabaru kamar biceps curl ko latsa, kawai don tsakiyarku. Idan zaka iya yin maimaitawa 15 da nauyin 40 maimakon 20 kg, sai tsoka ta canza don yin hakan.

Abin da yake yi ba haka ba yi: ba ya cire kitsen ciki. Rage yawan ciwon baya faruwa, kuma yawan ciwon ciki yana faruwa ne ta hanyar yawan kitse a jiki abinci da kuma yawan kuzari. Ƙarƙashin igiya kuma ba ya horar da tsayayyar tsayayya da tsayayyar tsayayya da tsayayyar tsayayya da hanyar da aka yi da katako ko motar motar. Wannan abu ne na musamman kuma yana bukatar motsa jiki daban.

Kafa na'urar

• Ka sa katako ya kasance a matsayi mafi girma kuma ka haɗa igiya. Ƙarƙashin madaidaiciya yana aiki, amma igiya ta ba da damar matsayi na kafada.
• Ka durƙusa a gaban tarin da tsayi 30 zuwa 50 cm, a kan tabarma ko tawul da aka ninka gwiwoyinka za su lura da saiti na biyu.
• Za ka iya rataye ƙafafunka a baya don kwanciyar hankali.
• Kankunanka su kasance a kan gwiwoyinka kuma su kasance a can don dukan saiti. Idan kwatangwalenku suna motsawa gaba da baya, kuna motsawa a cikin haɗin gwiwa, ba kashin baya ba.

Mataki-mataki na fasaha

1. Ka riƙe igiyar da kunnenka ko kuma goshinka. Elbows lankwasa zuwa game da 90 digiri da kuma an kulle shi a can ba su buɗe ko rufe yayin saiti.
2. Ka karkata jikinka da digiri 10 zuwa 20 a gaba don haka igiyar ta riga ta kasance a ƙarƙashin tashin hankali a farkon. Ƙarfin baya ya yi kadan; hakan da gangan ne.
3. Ka hura iska kuma ka juya haƙarƙarinka zuwa ga ƙwanƙolinka. Ka yi tunanin rage nisa tsakanin kirjinka da ƙashin ƙugu. Ƙafarka tana motsawa zuwa kirjinka.
4. Ka sauka har sai gwiwoyinka sun kai kusan tsakiyar cinya. Yin zurfi ba ya ƙara kome karkatarwa ya riga ya yi amfani.
5. Ka riƙe ƙwanƙwasawa na biyu na biyu kuma ka matsa.
6. Komawa karkashin iko a cikin 2 zuwa 3 seconds zuwa kusan cikakken stretch. Kada ka bari tarin ya jawo ka sama kuma kada ka rasa tashin hankali a saman.

Kuskuren da aka fi sani

• Ja da hannayenka. Idan ka kafa kafafunka, kana yin sutura da yatsun ka da kuma triceps. Abdominals kawai suna kallo.
• Yana girgiza a kwatangwalo. Hips tafiya baya, dukan jiki lowers, da kashin baya ya kasance lebur cewa shi ne wani hip hinge, ba a crunch.
• Yana da nauyi sosai. Sakamakon shi ne rabin zangon da kuma jerking. 20 kg ta hanyar cikakken kewayon ya doke 45 kg ta hanyar biyar centimeters.
• Ƙara igiya a wuyanka. Ƙafa ba ta karkata a ƙarƙashin ƙarfi; kawai tana bin jikin.
• Tsayawa numfashinka don dukan saiti. Ka fitar da numfashi a hanyar sauka, ka sha a hanyar dawowa.

Saitin, sakewa da kaya

• Ƙungiyoyin aiki: 3 zuwa 4 a kowane zaman, 10 zuwa 15 maimaitawa, barin 1 zuwa 2 maimaitawa a ajiya.
• Masu farawa: Saiti biyu na 12 zuwa 15 maimaitawa, sau biyu a mako, don makonni 3 zuwa 4.
• Ka huta: Sa'a 60 zuwa 90. Baƙin ciki yana warkewa da sauri; ba a bukatar hutawa na dogon lokaci.
• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa Na biyu zuwa ƙasa, na biyu riƙe, na biyu zuwa uku baya. Sa'an nan kuma maimaitawa 12 yana ɗaukar kimanin dakika 50.
• Yawan mako-mako: 6 zuwa 12 na tsauraran matakai ga abdominals a duka, kirga kowane motsa jiki na abdominal da kake yi.
• Ana sa ran ɗaukar kaya: mai ɗaukar nauyin 80 yana farawa a 15 zuwa 25 kg kuma, bayan watanni uku zuwa shida, yana aiki da tsabta tare da 30 zuwa 45 kg don 12 reps.

Yadda za a ci gaba

Da zarar ka buga sake maimaitawa 15 a cikin duka uku, ƙara farantin. Matsalar ita ce yawancin ɗakunan suna tsalle a cikin nauyin 5 kg, wanda a 20 kg tsalle ne na kashi 25 cikin dari da yawa. An gyara shi ne micro-loading tare da 500 g ko 1,250 g ƙarin nauyi sanya a saman tari. Idan ba ku da wani, ku kasance a kan wannan nauyi kuma ku ƙara maimaitawa ɗaya a kowane zaman har sai kun kai 18, sa'an nan ku matsa zuwa farantin kuma ku sauka zuwa 10.

Wanda ya cancanci hakan kuma wanda ya kamata ya tsallake shi

Yana da daraja idan burin ku ya fi kauri, ya fi ƙarfin bangon ciki, idan kun riga kun yi siriri kuma kuna son ƙwayoyin jiki su nuna ƙarin, ko kuma idan kuna gasa a wasanni inda sassauƙan ƙwanƙwasawa ke haifar da ƙarfi wasanni na yaƙi, yin iyo, motsa jiki. Hakanan ya dace da mutanen da kawai ba sa jin komai a cikin ƙwayoyin jikinsu yayin jirgi; ra'ayoyin da aka samu a nan ya fi bayyane.

Ba ya da amfani idan sunkuyar da kai ya riga ya cutar da ƙananan baya, idan kana da matsalar diski kwanan nan, idan kana cikin ciki, ko kuma idan kana cikin farkon watanni bayan haihuwa tare da diastasis da ba a warware ba. Hakanan yana da mahimmanci idan kun riga kuna yin jerin 20 na nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau

Lokacin da za ka je wurin likita

• Ciwo wanda ke tafiya daga baya zuwa kafa, tare da ƙuƙwalwa ko rauni na ƙafa.
• Ciwon baya wanda ya wuce makonni 2, ko farkawa da dare.
• Wani raƙuman ruwa mai bayyane a tsakiyar ciki lokacin da ka ɗaga kanka, ko rata mafi girma fiye da yatsunsu biyu yiwuwar diastasis recti.
• Ƙungiya ko ƙuƙwalwa a cikin ƙuƙwalwa ko kewaye da na na na na na na na na na na na da wanda ya fi muni da naƙasa ƙyale hernia kafin yin wani nauyi crunching.
• Bayan haihuwa, jira don bincike, yawanci a makonni 6 zuwa 8, kafin a ɗora ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwar ƙwanƙolin ƙwanƙolin ƙwar ƙwar ƙwanƙolin ƙaran ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar

Gajerun bayanai

• Ƙarƙashin igiya wani motsa jiki ne na ƙwayar ciki domin yana ba ka damar ƙara nauyi a hankali; ba ya ƙone kitsen ciki.
• Hips har yanzu, elbows a cikin wani m kwana, motsi ya zo daga kashin baya flexition kuma kome ba.
• 3 zuwa 4 sets na 10 zuwa 15 maimaitawa, 60 zuwa 90 seconds hutawa, biyu zuwa sau uku a mako.
• Ci gaba da 500 g zuwa 1.25 kg micro- faranti ko ta ƙara maimaitawa; 5 kg tsalle ne ma babban mataki.
• Ka tsallake shi ka je wurin likita idan ciwo ya kai ga kafa, idan kana tsammanin cutar ta kamu da cutar, ko kuma idan kana da ciwon bayan haihuwa.