Giciye Jikin Turawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Giciye Jikin Turawa
Cross Body Push-up wani ci-gaba motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka da yawa, gami da ƙirji, kafadu, triceps, da ainihin, yana ba da cikakkiyar motsa jiki na sama. Ya dace da daidaikun mutane waɗanda ke da tushe mai ƙarfi kuma suna neman haɓaka ƙarfin su, juriya, da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka daidaituwar jiki, haɓaka daidaituwar tsoka, da ba da ƙalubale mafi girma, yana mai da shi kyakkyawan zaɓi ga waɗanda ke da niyyar haɓaka ayyukansu.
Yanayinta: tsammanin nuni a nuni Giciye Jikin Turawa
- Rage jikin ku zuwa ƙasa, lanƙwasa gwiwar gwiwar ku kuma ajiye su kusa da jikin ku.
- Yayin da kake tura jikinka baya zuwa wurin farawa, ɗaga hannun dama daga ƙasa kuma kai ga jikinka don taɓa kafadarka ta hagu.
- Mayar da hannun dama zuwa ƙasa kuma sake maimaita motsin turawa, wannan lokacin yana ɗaga hannun hagu daga ƙasa kuma ya kai jikinka don taɓa kafadar dama.
- Ci gaba da jujjuya ɓangarorin don kowane maimaitawa, tabbatar da kiyaye jigon ku da jikin ku a madaidaiciyar layi a duk lokacin motsa jiki.
Lajin Don yi Giciye Jikin Turawa
- Ka guje wa Sagging: Kuskuren gama gari da mutane ke yi yayin yin turawa shine barin kwatangwalonsu ya yi kasala ko kuma tayar da su sama da yawa. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya kuma yana rage tasirin motsa jiki. Koyaushe nufin kiyaye jikin ku a madaidaiciyar layi, shigar da ainihin ku da glutes don kula da wannan matsayi.
- Sarrafa motsin ku: Yana da mahimmanci don sarrafa motsin ku yayin yin Juyin Jikin Jiki. Ka guji yin gaggawar motsa jiki ko amfani da kuzari don kammala motsi. Maimakon haka, runtse jikin ku a hankali kuma
Giciye Jikin Turawa Tambayoyin Masu Nuna
Shi beginners za su iya Giciye Jikin Turawa?
Ee, masu farawa za su iya yin motsa jiki na Jiki na Giciye, amma suna iya samun kalubale kamar yadda yake buƙatar wani matakin ƙarfi da daidaito. Bambancin ci gaba ne na turawa na gargajiya. Masu farawa yakamata su fara da turawa na asali kuma sannu a hankali su ci gaba zuwa ƙarin ci gaba yayin da ƙarfinsu da matakan dacewarsu ke inganta. Yana da mahimmanci koyaushe a kiyaye tsari mai kyau don guje wa rauni. Idan motsa jiki yana jin wahala sosai, yana da kyau a gyara shi ko zaɓi madadin. Yin shawarwari tare da ƙwararrun motsa jiki na iya taimakawa.
Me ya sa ya wuce ga Giciye Jikin Turawa?
- Matsakaicin tafiyar jikin mutum shine mafi kalubalen mafi ƙalubalance inda aka ɗaukaka ƙafafunku a kan benci ko mataki, haɓaka juriya da kuma ƙoƙarin kirji da kafadu.
- Jikin Jikin Gishiri ɗaya-Arm 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 Ƙarfafawa ne wanda ya haɗa da yin motsi da hannu ɗaya, wanda ke ƙara yawan wahala da kuma ƙaddamar da kwanciyar hankali.
- Girgizar Jikin Gishiri tare da Knee Drive yana ƙara motsa gwiwa a saman motsin, wanda ke haɓaka ainihin ku da jujjuyawar hanjin ku da ƙarfi.
- Girgizar Jikin Giciye tare da Juyawa ya haɗa da juyawa a saman turawa, wanda ke inganta motsin kafada kuma yana ƙara shigar da tsokoki na asali.
Me suna da abin da ya sanya ɗaukehawa ga Giciye Jikin Turawa?
- "Spiderman Plank Crunch" wani motsa jiki ne wanda ke cike da Cross Body Push-up kamar yadda kuma ya haɗa da motsi na jiki, yana ƙarfafa ainihin kwanciyar hankali da ƙarfi, wanda ke da mahimmanci don kiyaye tsari a lokacin Cross Body Push-ups.
- The "Renegade Row" ya cika Cross Body Push-up saboda yana haɗuwa da turawa tare da katako da jere, wanda ba wai kawai yana ƙarfafa kirji, kafadu, da triceps ba, amma har ma yana shiga tsokoki na tsakiya da baya, kama da Giciye Jikin Turawa.
Karin kalmar raɓuwa ga Giciye Jikin Turawa
- Cross Body Push-up motsa jiki
- Motsa jiki nauyi
- Horon Plyometrics
- Dabarar turawa Jikin Giciye
- Ayyukan gida tare da nauyin jiki
- Giciye Jikin Turawa don ƙarfi
- Plyometrics motsa-up motsa jiki
- Bambance-bambancen turawa nauyin jiki
- Koyarwar Jikin Giciye
- Babban motsa jiki na nauyin jiki.