Jujjuyawar Layi ƙarƙashin Tebur
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Jujjuyawar Layi ƙarƙashin Tebur
Layin Jujjuyawar da ke ƙarƙashin motsa jiki na Tebur shine aikin horarwa mai ƙarfi wanda ke kaiwa ga tsokoki a baya, hannaye, da ainihin ku. Yana da manufa ga daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da matsayi. Mutane za su so su shiga cikin wannan motsa jiki kamar yadda ba kawai inganta sautin tsoka da ma'anar ba, amma har ma yana inganta daidaitawar jiki da kuma dacewa da aiki.
Yanayinta: tsammanin nuni a nuni Jujjuyawar Layi ƙarƙashin Tebur
- Tsaya yana fuskantar teburin, sannan ka lanƙwasa a kugu kuma ka kama gefen teburin da hannaye biyu, tafukan suna fuskantarka.
- Yi tafiya da ƙafafunku gaba, ƙyale jikin ku ya jingina baya har sai kun riƙe nauyin ku tare da mika hannuwanku cikakke. Ya kamata jikin ku ya kasance a madaidaiciyar layi daga kan ku zuwa dugadugan ku.
- Ja ƙirjin ku zuwa teburin ta lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare. Tabbatar da kiyaye jikinka madaidaiciya da ainihin ku.
- Rage kanku baya zuwa matsayi na farawa a cikin tsari mai sarrafawa, sake mika hannuwanku gaba daya. Wannan yana kammala maimaitawa ɗaya. Maimaita aikin don adadin saiti da maimaitawa da kuke so.
Lajin Don yi Jujjuyawar Layi ƙarƙashin Tebur
- Kwanciyar Tebur: Kafin fara motsa jiki, tabbatar da teburin ya tsaya tsayin daka kuma zai iya tallafawa nauyin ku. Tebur mai banƙyama ko rauni na iya haifar da faɗuwa da rauni. Idan zai yiwu, sa wani ya riƙe tebur don ƙarin kwanciyar hankali.
- Matsayin Hannu: Ya kamata hannayenku su zama ɗan faɗi fiye da faɗin kafaɗa. Ka guji kama gefen teburin da ƙarfi saboda hakan na iya dagula wuyan hannu. Madadin haka, ka riƙe ƙarfi amma cikin annashuwa.
- Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Makullin samun mafi kyawun layi na jujjuyawar shine yin aikin a hankali a hankali. Wannan ba kawai yana rage haɗarin rauni ba amma yana ƙara tasirin aikin motsa jiki ta hanyar shigar da duk ƙungiyoyin tsoka
Jujjuyawar Layi ƙarƙashin Tebur Tambayoyin Masu Nuna
Shi beginners za su iya Jujjuyawar Layi ƙarƙashin Tebur?
Ee, masu farawa zasu iya yin Jujjuyawar Layi a ƙarƙashin motsa jiki na tebur. Yana da babban motsa jiki don farawa da shi saboda yana amfani da nauyin jikin ku kuma ana iya daidaita shi cikin sauƙi dangane da matakin dacewarku. A matsayinka na mafari, ƙila ba za ka iya ja da kanka ba, amma hakan ba laifi. Muhimmin abu shine farawa daga inda kake, kiyaye jikinka a madaidaiciyar layi, kuma ja sama gwargwadon ikonka. A tsawon lokaci, yayin da ƙarfin ku ya ƙaru, za ku iya ɗaukar kanku sama. Tuna, kafin fara kowane sabon motsa jiki na yau da kullun, yana da kyau koyaushe a tuntuɓi mai ba da lafiya ko ƙwararren ƙwararren ƙwararru don tabbatar da atisayen suna da aminci kuma sun dace da buƙatun ku.
Me ya sa ya wuce ga Jujjuyawar Layi ƙarƙashin Tebur?
- Layin Juyawa Mai Faɗin Riko a ƙarƙashin Tebura: A cikin wannan bambance-bambancen, kuna riƙe gefen teburin fiye da faɗin kafaɗa, kuna niyya da tsokoki na baya da kafada da ƙarfi sosai.
- Layin Juyawar Kusa-Grip a ƙarƙashin Tebura: Wannan bambancin ya haɗa da kama gefen tebur kusa da nisan kafada, wanda ke jaddada tsokoki na baya na tsakiya da biceps.
- Layin Juya Ƙafafun Ƙafa a ƙarƙashin Tebura: A cikin wannan sigar, kuna sanya ƙafafunku a kan wani sama mai tasowa kamar kujera ko benci, ƙara wahala da kuma shigar da ainihin ku.
- Layin Jujjuya tare da Dakata a ƙarƙashin Tebura: Wannan bambancin ya haɗa da dakatarwa a saman motsi na jere, wanda ke ƙara lokaci a ƙarƙashin tashin hankali kuma yana haɓaka haɓakar tsoka da ƙarfi.
Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Layi ƙarƙashin Tebur?
- Push-ups: Push-ups suna aiki da tsokoki masu gaba ga waɗanda aka yi niyya ta Inverted Row ƙarƙashin Tebur, kamar pectorals da triceps. Wannan yana taimakawa wajen daidaita ci gaban tsoka da kuma kula da daidaitawar matsayi.
- Deadlifts: Deadlifts sun haɗu da Jujjuyawar Layi a ƙarƙashin Tebura ta hanyar ƙarfafa dukan sarkar baya, ciki har da ƙananan baya, glutes, da hamstrings, inganta ƙarfin jiki gaba ɗaya da kwanciyar hankali wanda zai iya inganta aikin da kuma hana rauni a cikin jujjuyawar jere.
Karin kalmar raɓuwa ga Jujjuyawar Layi ƙarƙashin Tebur
- Motsa jiki na baya
- Juyawa jeren tebur
- Motsa jiki na dawowa gida
- DIY Jujjuyawar Layi
- Juyin jujjuya nauyi na jiki
- Motsa jiki jeren tebur
- Ayyukan ƙarfafawa na baya
- A-gida jere jere
- Motsa jiki don baya
- Tebur motsa jiki don baya