Faɗin Hannun Tura sama
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Faɗin Hannun Tura sama
The Wide Hand Push Up motsa jiki ne mai fa'ida wanda ke kaiwa hari da ƙarfafa ƙirji, kafadu, da tsokoki na sama. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriya. Haɗa Faɗin Turawa na Hannu a cikin na yau da kullun na iya haɓaka ma'anar tsoka, haɓaka ƙarfin jiki gabaɗaya, da haɓaka aikin dacewa, yin ayyukan yau da kullun cikin sauƙi.
Yanayinta: tsammanin nuni a nuni Faɗin Hannun Tura sama
- Tsaya jikin ku madaidaiciya da tsauri, daga kan ku zuwa dugadugan ku, shigar da ainihin ku.
- Rage jikinka zuwa ƙasa, karkatar da gwiwar gwiwarka zuwa gefe har sai ƙirjinka ya kusan taɓa ƙasa.
- Dakata na ɗan lokaci a ƙasan motsi, tabbatar da gwiwar gwiwar ku suna a kusurwa 90-digiri.
- Matsa jikinka baya zuwa wurin farawa, mika hannunka cikakke amma ba tare da kulle gwiwar gwiwarka ba. Maimaita tsari don adadin da ake so na maimaitawa.
Lajin Don yi Faɗin Hannun Tura sama
- Kiyaye Daidaitaccen Jiki: Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa diddige ku. Wannan yana buƙatar shigar da ainihin ku da glutes don hana kwatangwalo daga sagging ko ɗagawa da yawa. Kuskure na yau da kullun shine barin ƙasan baya ya faɗi ko duwawu ya ɗaga sama, duka biyun na iya haifar da rauni.
- Motsi Mai Sarrafa: Lokacin sauke jikinka, yi haka a hankali da sarrafawa har sai ƙirjinka ya kusan taɓa ƙasa. Sa'an nan, tura jikinka baya zuwa wurin farawa. Guji saurin motsi ko amfani da kuzari don turawa sama, wanda zai iya rage tasirin
Faɗin Hannun Tura sama Tambayoyin Masu Nuna
Shi beginners za su iya Faɗin Hannun Tura sama?
Eh, masu farawa zasu iya yin motsa jiki na Wide Hand Push-up, amma yana iya zama ƙalubale da farko saboda yana buƙatar ƙarin ƙarfi fiye da daidaitattun turawa. Wannan motsa jiki yana harba kirji da tsokoki na kafada sosai. Idan yana da wahala da farko, masu farawa za su iya canza motsa jiki ta hanyar yin motsa jiki a kan gwiwoyi ko a jikin bango har sai sun sami ƙarfin isa don yin cikakken faffadan turawa. Yana da mahimmanci koyaushe a kiyaye tsari mai kyau don guje wa rauni.
Me ya sa ya wuce ga Faɗin Hannun Tura sama?
- Ƙunƙasa Ƙunƙwasa: Don wannan bambancin, kuna sanya hannuwanku a kan wani wuri mai ɗaukaka kamar benci ko mataki, wanda ke nufin ƙananan ƙirjinku da kafadu.
- Ƙarƙashin Ƙarfafawa: Wannan ya haɗa da sanya ƙafafunku a kan wani wuri mai tsayi, ƙara wahala da niyya ga kirji da kafadu na sama.
- Archer Push-Up: A cikin wannan bambancin, kuna mika hannu ɗaya zuwa gefe, kama da maharbi yana jan baka, wanda ke ƙara ƙarfi a ɗayan hannun.
- Hannu ɗaya Push-Up: Wannan bambancin ƙalubale ne inda kuke yin turawa da hannu ɗaya kawai, yana ƙara ƙarfi da ma'auni da ake buƙata.
Me suna da abin da ya sanya ɗaukehawa ga Faɗin Hannun Tura sama?
- Dumbbell Bench Press: Wannan motsa jiki yana aiki da manyan pectoralis, deltoids na baya, da triceps, ƙungiyoyi masu kama da tsoka kamar yadda babban hannun turawa, samar da daidaitaccen horo na horo wanda ya dace da motsa jiki na jiki.
- Plank: Tsare-tsare suna ƙarfafa ainihin asali kuma suna haɓaka zaman lafiyar jiki gabaɗaya, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin faɗuwar turawar hannu, ta haka yana haɓaka tasirin motsa jiki.
Karin kalmar raɓuwa ga Faɗin Hannun Tura sama
- Faɗin Hannun turawa sama
- Motsa jiki nauyi kirji
- Faɗin riko tura sama horo
- Aikin gida don ƙirji
- Babu kayan aiki motsa jiki kirji
- Nauyin jiki yana haɓaka bambance-bambance
- Fadin matsayi tura sama motsa jiki
- Ayyukan ƙarfafa ƙirji
- Faɗin Hannun turawa sama
- Motsa jiki don tsokoki na pectoral.