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Taimakawa Daidaitaccen Rufe Rufe Ja

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiKayayyakin kayan aiki
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Taimakawa Daidaitaccen Rufe Rufe Ja

Taimakawa daidai gwargwado Close Grip Pull-up shine motsa jiki mai fa'ida wanda ke ƙarfafawa da sautin jiki na sama, musamman yana niyya na baya, kafadu, da tsokoki na hannu. Ya dace da duka masu farawa da masu sha'awar motsa jiki na tsaka-tsaki, saboda yana ba da damar juriya mai daidaitacce don ɗaukar matakan dacewa daban-daban. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Taimakawa Daidaitaccen Rufe Rufe Ja

  • Tsaya a ƙarƙashin sandar, kuma ku kama shi tare da sanya hannayenku nisan kafada, dabino suna fuskantarku a madaidaicin riko.
  • Matsa daga ƙasa ko mataki, ƙyale jikinka ya rataye da yardar rai daga mashaya, tare da ƙetare ƙafafu a idon sawu da gwiwoyi kaɗan.
  • Ja jikinka sama zuwa sandar, mai da hankali kan yin amfani da baya da biceps don ɗaga haƙar ku sama da mashaya, kiyaye gwiwar gwiwar ku kusa da jikin ku.
  • Rage jikinku baya zuwa wurin farawa a cikin tsari mai sarrafawa, cikakken mika hannuwanku kafin sake maimaita cirewa.

Lajin Don yi Taimakawa Daidaitaccen Rufe Rufe Ja

  • Shiga Mahimmancin ku: Wani kuskuren gama gari shine rashin shigar da ainihin ku yayin motsa jiki. Kafin ka fara cirewa, ƙara maƙarƙashiya da glutes. Wannan zai taimaka wajen daidaita jikinka kuma ya hana motsi ko motsi mara amfani.
  • Yi amfani da Motsi Mai Sarrafa: Ka guji firgita ko yin amfani da ƙarfi don ja da kanka. Madadin haka, yi amfani da motsin hankali, sarrafawa. Wannan zai tabbatar da cewa tsokoki suna yin aikin ba ƙarfi ba. Hakanan zai taimaka wajen hana raunuka.
  • Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi - daga cikakken mika hannu a ƙasa zuwa gaɓoɓin sama da sandar a saman. Sassan maimaitawa na iya haifar da rashin daidaituwar tsoka kuma ba zai ba ku ba

Taimakawa Daidaitaccen Rufe Rufe Ja Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Daidaitaccen Rufe Rufe Ja?

Ee, tabbas mafari za su iya yin Taimakon Taimakon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararru. Wannan darasi a haƙiƙa yana da kyau ga masu farawa saboda yana ba su damar haɓaka ƙarfi kuma a hankali suna aiki don yin ja-in-ja maras taimako. Taimakon na iya zuwa daga na'ura, makada na juriya, ko ma abokin aikin motsa jiki. Yayin da kuke ƙara ƙarfi, zaku iya rage adadin taimako har sai kun sami damar yin aikin ba tare da taimako ba. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace kuma fara da nauyin da ya dace da ku. Koyaushe tuntuɓi ƙwararren ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin motsa jiki daidai.

Me ya sa ya wuce ga Taimakawa Daidaitaccen Rufe Rufe Ja?

  • Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa ya ƙunshi ya haɗa da sanya bel mai nauyi ko riga don ƙara ƙarin juriya da ƙalubale ga motsa jiki.
  • Daidaitaccen Riko Mai Taimakawa Hannu Daya-Daya shine mafi ci gaba bambance-bambancen inda zaku ja kan kanku ta amfani da hannu ɗaya kawai, yayin da ɗayan kuma yana taimakawa.
  • 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 Ƙarfafa yana mai da hankali kan matakin ƙasa na motsi, inda ka rage kanka a hankali don ƙara ƙarfin motsa jiki.
  • Rikicin Daidaici Taimako tare da Iso Riƙe ya ​​ƙunshi riƙe kanku a saman motsin cirewa na ƴan daƙiƙa don ƙara ƙarfin tsoka da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Daidaitaccen Rufe Rufe Ja?

  • Bipp curls: ta ƙarfafa maharan na, wannan motsa jiki ya cika da perfel kusa da nauyin jikin mutum, don haka inganta haɓakar ɗaukar hoto ta gaba ɗaya.
  • Layukan Jujjuya: Wannan darasi kuma yana kaiwa ga baya da tsokoki na bicep, kama da Taimakon Parallel Close Grip Pull-up, yana taimakawa wajen haɓaka ƙarfi da juriya a waɗannan wuraren, yayin da kuma inganta sarrafa jiki da kwanciyar hankali, waɗanda ke da mahimmanci don aiwatar da jan-up. yadda ya kamata.

Karin kalmar raɓuwa ga Taimakawa Daidaitaccen Rufe Rufe Ja

  • Yi amfani da injin baya motsa jiki
  • Taimaka rik'on kutsawa
  • Parallel riko ja-up motsa jiki
  • Ƙarfafa baya tare da na'ura mai amfani
  • Taimakon ja da baya don tsokoki na baya
  • Inji yana taimakawa motsa jiki na baya
  • Rufe motsa jiki na baya
  • Daidaita rikon taimaka ja-up
  • Yi amfani da injin ja na yau da kullun
  • Ƙunƙarar tsokar baya tare da taimakon cirewa