Kokarin turawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kokarin turawa
The Incline Push-up wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙirji, kafadu, da triceps, yayin da yake shiga jiki da ƙananan jiki. Yana da kyakkyawan motsa jiki don masu farawa ko waɗanda ke da iyakacin ƙarfin jiki na sama, saboda matsayi na karkata yana rage yawan nauyin jikin mutum don ɗagawa. Mutane za su so su haɗa wannan motsa jiki a cikin abubuwan da suke yi na yau da kullum don gina ƙarfin jiki na sama, inganta matsayi, da kuma inganta zaman lafiyar jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Kokarin turawa
- Koma baya kuma shimfiɗa ƙafafunku don haka jikinku ya samar da layi madaidaiciya daga kan ku zuwa dugadugan ku, wannan shine farkon ku.
- Rage jikinka zuwa ga benci ta hanyar lanƙwasa gwiwar hannu, kiyaye jikinka madaidaiciya da kuma gwiwar gwiwarka kusa da jikinka.
- Matsa jikin ku zuwa wurin farawa ta hanyar daidaita hannayenku, tabbatar da cewa kuna kula da layin jiki madaidaiciya.
- Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye zuciyar ku kuma jikinku madaidaiciya a duk lokacin motsa jiki.
Lajin Don yi Kokarin turawa
- **Kiyaye Daidaiton Jiki:** Kuskure ɗaya na yau da kullun shine zubewar kwatangwalo ko hawansu sama da yawa. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku a cikin dukan motsin ku. Shiga jigon ku kuma ku matse glutes ɗin ku don taimakawa kiyaye wannan jeri.
- **Motsi Mai Sarrafawa:** Rage ƙirjinka zuwa ga benci ta hanyar lanƙwasa gwiwar hannu. Rike gwiwar gwiwar ku kusa da jikin ku don ƙarin haɗin gwiwa na triceps, ko kuma fitar da su don ƙari ga ƙirjin ku. Ka guji faduwa da sauri; lokacin ragewa yakamata ya kasance a hankali kuma a sarrafa shi.
- **Cikakken Motsi:** Tura jikinka daga benci har sai an miqa hannunka sosai,
Kokarin turawa Tambayoyin Masu Nuna
Shi beginners za su iya Kokarin turawa?
Ee, tabbas masu farawa za su iya yin motsa jiki na karkata. A gaskiya ma, sau da yawa ana ba da shawarar ga masu farawa saboda ba shi da wahala fiye da turawa na yau da kullum. Ƙaƙwalwar ƙaddamarwa na ƙaddamar da tsokoki guda ɗaya amma yana sanya ƙarancin damuwa a kan haɗin gwiwa da tsokoki, yana mai da shi babban mafari ga waɗanda suka saba don dacewa ko waɗanda ke da ƙananan ƙarfin jiki. Kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau.
Me ya sa ya wuce ga Kokarin turawa?
- The Close Grip Incline Push-Up wani bambanci ne inda aka sanya hannaye kusa da juna, yana mai da hankali kan triceps da tsokoki na kirji na ciki.
- The Single Leg Incline Push-Up yana ƙara ƙalubalen ma'auni ga motsa jiki ta hanyar ɗaga ƙafa ɗaya daga ƙasa yayin turawa.
- The Incline Plyometric Push-Up ya haɗa da turawa sama da fashe daga maɗaukakin saman don hannayenku su bar saman, ƙara abin motsa jiki da ƙarfin motsa jiki.
- The Incline Spiderman Push-Up shine mafi ci gaba bambance-bambancen inda kuke kawo gwiwa guda ɗaya zuwa gwiwar hannu a gefe ɗaya yayin da kuke yin turawa, kuna shigar da cibiya da obliques.
Me suna da abin da ya sanya ɗaukehawa ga Kokarin turawa?
- Juya Dumbbell Fly: Wannan motsa jiki yana cike da karkatar da kai ta hanyar mai da hankali kan tsokoki na pectoral ta wata hanya dabam, faɗaɗa ƙirji da shigar da tsokoki daga wani kusurwa daban, wanda ke taimakawa gabaɗayan haɓakar tsoka da ƙarfi.
- Tricep Dips: Tricep dips suna da matukar dacewa don karkatar da turawa yayin da suke kai hari ga triceps sosai, ƙungiyar tsoka wanda kuma ke aiki a lokacin ƙaddamarwa, don haka yana ƙarfafa ƙarfin hannu da juriya.
Karin kalmar raɓuwa ga Kokarin turawa
- Motsa jiki na kirji
- Ƙinƙasa motsa jiki
- Motsa jiki nauyi na kirji
- Ƙinƙasa dabarar turawa
- Ayyukan ƙarfafa ƙirji
- Aikin gida don ƙirji
- Motsa jiki mara kayan aiki
- Ƙunƙasa fom ɗin turawa
- Motsa jiki don girman kirji
- Ƙulla fa'idodin turawa