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Maharba Ja sama

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiAraban jiki
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Maharba Ja sama

The Archer Pull Up wani ci-gaba ne na motsa jiki na sama wanda da farko ke kai hari ga baya, kafadu, da tsokoki na hannu, yana ba da motsa jiki mai ƙarfi fiye da ja-gorar gargajiya. Yana da kyau ga ƙwararrun masu sha'awar motsa jiki da 'yan wasa waɗanda ke neman ƙalubalantar ƙarfin su da juriya na tsoka. Shiga cikin wannan motsa jiki na iya haɓaka ma'anar tsoka, haɓaka ƙarfin jiki gabaɗaya, kuma yana ba da gudummawa ga mafi kyawun matsayi da daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Maharba Ja sama

  • Ja jikinka sama zuwa sandar, yayin da yake mika hannu ɗaya zuwa gefe a madaidaiciyar layi, yana kwaikwayon aikin maharbi yana jan igiyar baka. Wannan shine bangaren 'maharba' na motsa jiki.
  • Riƙe matsayi a saman na ɗan lokaci, sannan sannu a hankali rage jikinka baya zuwa wurin farawa, kiyaye tsayin hannunka madaidaiciya.
  • Maimaita motsa jiki amma canza zuwa ɗayan hannu don motsi na 'maharba'.
  • Ci gaba da musanya tsakanin hannu biyu don adadin da ake so na maimaitawa.

Lajin Don yi Maharba Ja sama

  • ** Daidaitaccen Form ***: Madaidaicin tsari yana da mahimmanci don yin Archer Pull ups yadda ya kamata. Fara da rataye a kan mashaya tare da hannayenku fadi fiye da fadin kafada. Ja da kanka sama zuwa hannu ɗaya yayin da kake riƙe dayan hannun a miƙe, sannan ka runtse ƙasa kuma ka maimaita a wancan gefe. Tabbatar kiyaye jikinka a tsaye kamar yadda zai yiwu yayin duk motsi. Kuskure na yau da kullun shine jujjuyawa ko amfani da kuzari don ja da kanka, wanda zai haifar da rauni kuma yana rage tasirin motsa jiki.
  • **Tsarin Numfashi**: Numfasawa daidai lokacin motsa jiki na iya haɓaka aikinku da ƙarfin kuzari sosai. Yi numfashi yayin da kuke sauke kanku

Maharba Ja sama Tambayoyin Masu Nuna

Shi beginners za su iya Maharba Ja sama?

Haka ne, masu farawa zasu iya gwada motsa jiki na Archer Pull up, amma yana da mahimmanci a lura cewa yana da wani ci gaba na ci gaba. Yana buƙatar adadi mai kyau na ƙarfin jiki na sama, musamman a baya da hannuwa. Idan kun kasance mafari, ana ba da shawarar farawa tare da ja da baya na asali kuma sannu a hankali ku ci gaba zuwa bambance-bambance masu wahala kamar Archer Pull up. Koyaushe ku tuna don sauraron jikin ku kuma kada ku matsa sama da iyakokin ku don guje wa rauni. Hakanan yana iya zama da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar.

Me ya sa ya wuce ga Maharba Ja sama?

  • Commando Pull Up: Don wannan bambancin, kuna fuskantar gaba kuma ku ja kanku sama yayin da kuke jujjuya gefen jikin ku zuwa gefe, kuna fitar da ƙungiyoyin tsoka daban-daban.
  • Nau'in Rubutun Juya: Wannan yana kama da Archer Pull Up amma ya haɗa da motsi a kwance inda za ku ja da kanku sama, sannan ku matsa gefe zuwa gefe a sama kafin ku runtse kanku.
  • Rikicin Haɗe-haɗe: Wannan bambancin ya ƙunshi hannu ɗaya yana fuskantar gaba ɗayan kuma yana fuskantar baya, wanda ke taimakawa aiki akan ƙungiyoyin tsoka daban-daban a cikin babba jiki.
  • L-Sit Pull Up: Wannan bambancin ya haɗa da riƙe kafafunku a gabanku a cikin siffar 'L' yayin da kuke ja da kanku, wanda ke aiki da ainihin ku da kuma jikinku na sama.

Me suna da abin da ya sanya ɗaukehawa ga Maharba Ja sama?

  • Faɗin Riko Mai Faɗawa: Wannan motsa jiki kuma yana cika maharba Pull Ups saboda yana mai da hankali kan tsokoki iri ɗaya amma tare da riko mai faɗi, wanda zai iya taimakawa wajen haɓaka latissimus dorsi da haɓaka ƙarfin ja gaba ɗaya.
  • Exarfin Cire: Waɗannan suna da amfani a matsayin haɗuwa don Archer-ta fi ƙarfin da ake buƙata don haɓaka aikin Eccentric da ake buƙata don haɓaka aikin gaba ɗaya, wanda yake da mahimmanci don inganta aikin ucentric da ake buƙata don haɓaka aikin gabaɗaya da dabarar ta haifar da haɓaka.

Karin kalmar raɓuwa ga Maharba Ja sama

  • Archer Pull up koyawa
  • Motsa jiki na baya
  • Maharba Ja da fasaha
  • Motsa jiki don baya
  • Babu kayan aiki baya motsa jiki
  • Ayyukan ƙarfafawa na baya
  • Maharba Nauyin Jiki Ja sama
  • Yadda za a yi Archer Pull up
  • Ayyukan motsa jiki na baya a gida
  • Inganta tsokoki na baya tare da Archer Pull sama