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Durkusawa Faɗin Hannun Tura-Up

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiAraban jiki
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Durkusawa Faɗin Hannun Tura-Up

Ƙwaƙwalwar Hannun 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 Ƙarƙwarar Jiki ne wanda ke da alhakin ƙirji, kafadu, da triceps, yayin da yake shiga cikin ainihin. Yana da dacewa da motsa jiki ga masu farawa da masu sha'awar motsa jiki na tsaka-tsaki kamar yadda za'a iya gyara shi dangane da matakan ƙarfin mutum. Wannan motsa jiki yana da kyawawa kamar yadda ba ya buƙatar kayan aiki, ana iya yin shi a ko'ina, kuma yana taimakawa wajen ƙara ƙarfin jiki da ma'anar tsoka.

Yanayinta: tsammanin nuni a nuni Durkusawa Faɗin Hannun Tura-Up

  • Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, tabbatar da cewa jikin ku ya kasance a tsaye kuma ƙwanƙwaranku sun fito zuwa gefe.
  • Lokacin da ƙirjin ku ke sama da ƙasa, dakata na ɗan lokaci.
  • Matsa jikinka baya ta amfani da hannayenka da tsokoki na kirji har sai hannayenka sun cika.
  • Maimaita wannan tsari don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Durkusawa Faɗin Hannun Tura-Up

  • Kula Da Daidaitaccen Jiki: Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa gwiwoyinku. Ka guji yin kirfa a bayanka ko sage cinyoyinka, saboda hakan na iya haifar da rauni ko rauni. Shiga tsokoki na asali don taimakawa kiyaye wannan jeri a duk lokacin motsa jiki.
  • Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Rage jikin ku a hankali, sarrafawa har sai ƙirjin ku ya kusan taɓa ƙasa, sannan matsa sama zuwa wurin farawa. Wannan motsi mai sarrafawa zai tabbatar da cewa tsokoki sun cika aiki kuma kuna samun mafi kyawun kowane wakili.
  • Fasahar Numfashi: Numfashi yayin da kake runtse jikinka, da kuma numfashi yayin da kake turawa sama. Dabarar numfashi mai kyau zai iya taimaka maka kiyaye ƙarfin ku da ƙarfin ku yayin motsa jiki. 5

Durkusawa Faɗin Hannun Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Durkusawa Faɗin Hannun Tura-Up?

Ee, masu farawa za su iya yin motsa jiki Wide Hand Push-Up. Duk da haka, yana da mahimmanci a lura cewa tsari da fasaha masu dacewa suna da mahimmanci don hana rauni da kuma kara yawan amfanin motsa jiki. Wannan bambancin turawa yawanci yana da sauƙi ga masu farawa kamar yadda gwiwoyi ke ba da tallafi, rage yawan nauyin da jiki na sama ya ɗauka. Yana da kyau koyaushe a fara da ƙaramin adadin maimaitawa kuma sannu a hankali yayin da ƙarfi da ƙarfin gwiwa suka inganta.

Me ya sa ya wuce ga Durkusawa Faɗin Hannun Tura-Up?

  • The Diamond Push-Up: Wannan bambancin ya haɗa da sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, samar da siffar lu'u-lu'u tare da yatsun ku, wanda ya fi mayar da hankali ga triceps.
  • Maɗaukaki Mai Faɗi: Don wannan bambancin, kuna sanya hannayenku fadi fiye da faɗin kafada, wanda ke fi son tsokar ƙirji.
  • Tafiya ta dakatar da kai tsaye: Wannan ya shafi sanya ƙafafunku a kan tashe kamar benci ko mataki, wanda ya kara wahala da kuma hana kirji na sama da kafada.
  • Motar da aka tura: Wannan bambance-bambancen ya ƙunshi sanya hannu a kan tashe-tashen hankula kamar benci ko manufa wanda ya rage wahala da kuma kwarin gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Durkusawa Faɗin Hannun Tura-Up?

  • Motsa jiki na Plank ya cika Ƙwararren Hannun Hannun Ƙarƙashin Ƙarfafa Ƙarfafa Ƙwararrun tsokoki, waɗanda ke da mahimmanci don kiyaye kwanciyar hankali da inganta aikin gaba ɗaya.
  • Aikin Dumbbell Bench Press yana cika Ƙarfafa Wide Hand Push-Up yayin da yake ƙara ƙarfafa ƙirji, kafada, da tsokoki na tricep, yana haɓaka ƙarfin da ake buƙata don bambance-bambancen turawa.

Karin kalmar raɓuwa ga Durkusawa Faɗin Hannun Tura-Up

  • Motsa jiki na kirji
  • Bambance-bambancen turawa mai faɗin hannu
  • Dabarun turawa guiwa
  • Motsa jiki a gida
  • Jiki na yau da kullun
  • Babu kayan aikin motsa jiki na ƙirji
  • Faɗin riko tura-ups
  • Durkusawa turawa don farawa
  • Horon ƙarfin jiki
  • Aikin gida don tsokar ƙirji