Hura ta hanyar turawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hura ta hanyar turawa
Kick ta hanyar turawa wani motsa jiki ne mai cikakken jiki wanda ya haɗu da ƙarfi, daidaito, da ƙarfi, yana nufin ƙirji, hannaye, kafadu, cibiya, da ƙafafu. Kyakkyawan motsa jiki don matsakaita zuwa masu sha'awar motsa jiki na ci gaba da ke neman ƙalubalantar kansu da haɓaka matakin dacewarsu gabaɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka sarrafa jikin ku, ƙarfin tsoka, da juriya na zuciya, yana mai da shi babban zaɓi ga mutanen da ke neman cikakkiyar motsa jiki.
Yanayinta: tsammanin nuni a nuni Hura ta hanyar turawa
- Yi daidaitaccen turawa ta hanyar lanƙwasa gwiwar gwiwarka da runtse jikinka zuwa ƙasa, sannan matsa sama don komawa zuwa babban katako.
- Bayan haka, shura ƙafar dama ta ƙarƙashin jikinka zuwa gefen hagu, yayin da kake ɗaga hannun hagu daga ƙasa kuma juya jikinka zuwa hagu.
- Komawa wurin farawa babban katako kuma maimaita turawa.
- Sa'an nan kuma shura ƙafar hagu ta ƙarƙashin jikinka zuwa gefen dama, yayin da kake ɗaga hannun dama daga ƙasa kuma juya jikinka zuwa dama.
Lajin Don yi Hura ta hanyar turawa
- **Motsi Mai Sarrafawa**: Lokacin da kake bi, tabbatar ana sarrafa motsin ku kuma ba gaggawar gaggawa ba. Kawo gwiwa guda ɗaya zuwa ga ƙirjin sannan kuma fitar da shi gefe yayin da kake matsawa nauyinka zuwa hannun kishiyar. Ka guji karkatar da ƙafar ka da ƙarfi saboda wannan na iya jefar da ma'auni kuma yana iya haifar da rauni.
- ** Shiga Mahimmancin ku ***: A duk lokacin motsa jiki, ci gaba da ƙwazo. Wannan ba wai kawai yana taimakawa wajen kiyaye daidaito ba amma yana aiki da tsokoki na ciki. Kuskure na yau da kullun shine barin ainihin ya huta, wanda zai iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
- **Tsarin Numfashi**: Tuna yin numfashi yayin motsa jiki. Yi numfashi yayin da kuka dawo kan katako
Hura ta hanyar turawa Tambayoyin Masu Nuna
Shi beginners za su iya Hura ta hanyar turawa?
Ee, masu farawa zasu iya yin Kick ta hanyar motsa jiki, amma yana iya zama ƙalubale kamar yadda yake buƙatar wani matakin ƙarfi, daidaito, da daidaitawa. Ana ba da shawarar farawa tare da turawa na asali kuma a hankali a ci gaba zuwa ƙarin ci-gaba iri-iri kamar Kick ta hanyar turawa. Zai iya zama taimako don aiwatar da bugun ta hanyar motsi daban kafin haɗa shi cikin turawa. Koyaushe tuna don kiyaye tsari mai kyau don hana rauni.
Me ya sa ya wuce ga Hura ta hanyar turawa?
- Kick Side through Push-Up: Wannan sigar tana buƙatar ka kori ƙafarka zuwa gefe yayin da kake runtse jikinka don turawa.
- Jumping Kick Ta hanyar Tura-Up: Wannan babban bambancin ya ƙunshi motsi na tsalle yayin da kuke canzawa daga turawa zuwa bugun ta.
- Spiderman Kick through Push-Up: A cikin wannan sigar, kuna kwaikwayon motsin motsin Spiderman ta hanyar kawo gwiwa zuwa gwiwar gwiwar ku yayin bugun ta.
- Plank Kick through Push-Up: Wannan ya haɗa da sauyawa daga matsayi na plank zuwa shura ta hanyar, sannan komawa zuwa plank kafin yin turawa.
Me suna da abin da ya sanya ɗaukehawa ga Hura ta hanyar turawa?
- Burpees: Burpees wani motsa jiki ne na jiki wanda ya cika Kick ta hanyar turawa saboda dukansu sun haɗa da motsin motsa jiki, ƙara ƙarfin jiki da ƙarfin gaske.
- Planks: Planks babban motsa jiki ne na ƙarin motsa jiki don Kick Ta hanyar turawa yayin da suke mayar da hankali kan ainihin kwanciyar hankali da ƙarfi, haɓaka daidaiton jiki gaba ɗaya da jimiri.
Karin kalmar raɓuwa ga Hura ta hanyar turawa
- Shura Ta hanyar motsa jiki
- Motsa jiki nauyi
- Horon Plyometrics
- Babban bambance-bambancen turawa
- Shura Ta Hanyar Turawa
- Nauyin jiki plyometrics
- Ayyukan motsa jiki na gida
- Tura-up tare da buga ta
- Ƙarfafa horo horo
- Babban ƙarfin motsa jiki na jiki