Latsa Turawa
Bayani na Faraɗi
Sakonnin ƙafaAzurarawa
Kayan aikiAraban jiki
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Latsa Turawa
The Incline Push Press wani motsa jiki ne mai ƙarfi na sama wanda ya fi kai hari ga kafadu, ƙirji, da triceps, yayin da kuma ke shiga jiki da ƙasa. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke da niyyar haɓaka ƙarfin fashewar su, ƙarfin tsoka, da wasan motsa jiki gabaɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ma'anar tsoka, haɓaka haɓaka aiki, da ba da gudummawa ga mafi kyawun matsayi da kwanciyar hankali.
Yanayinta: tsammanin nuni a nuni Latsa Turawa
- Zauna a kan benci tare da dasa ƙafafu da ƙarfi a ƙasa kuma ka ɗauki barbell tare da riko na hannu, hannaye sun fi faɗi da faɗin kafada.
- Ɗaga sandar daga ragon kuma riƙe shi a matakin kafada, kiyaye bayanka madaidaiciya da ƙirjinka sama.
- Matsa ƙararrawar zuwa sama ta hanyar mika hannunka gabaɗaya, tabbatar da cewa gwiwar hannu ba su kulle a saman motsin ba.
- A hankali saukar da barbell baya zuwa wurin farawa a matakin kafada, sarrafa saukowa, kuma maimaita motsi don adadin da kuke so na maimaitawa.
Lajin Don yi Latsa Turawa
- **Madaidaicin Riko da Matsayi:** Rike sandar ya ɗan faɗi fiye da faɗin kafaɗa kuma tabbatar da wuyan hannu madaidaiciya, ba lanƙwasa ba. Sanya ƙafafunka da ƙarfi a ƙasa kuma ka matse bayanka a kan benci. Wannan zai samar da kwanciyar hankali yayin motsa jiki.
- **Motsi Mai Sarrafawa:** Lokacin da kuka tura sandar zuwa sama, yi ta cikin tsari mai ƙarfi. Ka guji motsi ko motsi mai sauri, wanda zai haifar da rauni. Ya kamata mashaya ta motsa a madaidaiciyar layi sama da ƙasa.
- **A Gujewa Kulle Hannun Hannu:** Kuskure daya na kowa shine kulle gwiwar gwiwarka a saman motsi. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwa. Maimakon haka, ci gaba da ɗan lanƙwasa a gwiwar hannu ko da a saman latsa. 5
Latsa Turawa Tambayoyin Masu Nuna
Shi beginners za su iya Latsa Turawa?
Ee, masu farawa zasu iya yin motsa jiki na Inline Push Press. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko ma kawai barbell don amfani da motsi da tsari. Tsarin da ya dace yana da mahimmanci a cikin wannan motsa jiki don hana rauni da kuma tabbatar da cewa ana aiki da tsokoki da aka yi niyya. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararren mai tabo, musamman ga masu farawa, don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Latsa Turawa?
- Maɓallin 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 Ƙaƙwalwa ana yin shi ne da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ware da ƙarfafa kowace kafada daban-daban.
- Zauren 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 Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ana yin shi ne yayin da yake zaune a kan benci na karkata, wanda zai iya taimakawa wajen mayar da hankali ga tsokoki na sama da kafada.
- Smith Machine Incline Push Press: Ana yin wannan bambancin ta amfani da injin Smith, wanda ke ba da ƙarin kwanciyar hankali kuma zai iya zama zaɓi mai kyau ga masu farawa.
- Resistance Band Incline Push Press: Wannan sigar tana amfani da ƙungiyar juriya maimakon ma'auni, wanda zai iya samar da nau'in juriya daban-daban kuma yana taimakawa haɓaka sassauci da kewayon motsi.
Me suna da abin da ya sanya ɗaukehawa ga Latsa Turawa?
- Tsayewar Sojoji na iya haɗawa da Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaddamarwa na Ƙaddamarwa na Ƙaddamarwa na Ƙaddamarwa ta hanyar mayar da hankali ga ƙungiyoyin tsoka guda ɗaya, da farko kafadu da triceps, amma daga matsayi daban-daban, wanda zai iya haifar da ingantacciyar ƙarfi da daidaituwar tsoka.
- Tura-ups, musamman masu karkata, kuma na iya haɗawa da Inline Push Press ta hanyar yin aiki da ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma ta yin amfani da juriya na jiki, wanda zai iya taimakawa wajen inganta ƙarfin tsoka da kwanciyar hankali.
Karin kalmar raɓuwa ga Latsa Turawa
- Ƙaƙwalwar Ƙwaƙwalwar Latsawa
- Motsa Jiki
- Dabarun Turawa Inline
- Latsa Kiwon Jiki
- Ayyukan Ƙarfafa Ƙirji
- Latsa Latsa Nauyin Jiki
- Aikin motsa jiki na sama
- Jiki Fitness Inganci Latsa
- Motsa Jiki na Kirji
- Koyarwar Nauyin Jiki na Ƙarƙashin Turawa