Tura-up Toe Touch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tura-up Toe Touch
The Push-up Toe Touch cikakken motsa jiki ne wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da ƙirji, kafadu, hannaye, cibiya, da ƙananan jiki, yana mai da shi kyakkyawan zaɓi don cikakken ƙarfin jiki da sassauci. Wannan darasi ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke nufin haɓaka daidaito, daidaitawa, da juriyar tsoka. Shiga cikin motsa jiki na tura-up Toe Touch zai iya taimakawa wajen inganta tsarin jiki gaba ɗaya, ƙarfin hali, da aikin motsa jiki, yana mai da shi abin sha'awa ga kowane motsa jiki na yau da kullun.
Yanayinta: tsammanin nuni a nuni Tura-up Toe Touch
- Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, sanya ƙwanƙwaran ku da bayanki, don yin turawa.
- Matsa jikinka baya zuwa babban matsayi na farko.
- Ɗaga hannun dama daga ƙasa kuma kai don taɓa ƙafar ƙafar hagu, karkatar da jikinka zuwa hagu da daidaitawa a hannun hagu da ƙafar dama.
- Koma hannun dama zuwa wurin farawa kuma maimaita tsari, wannan lokacin ɗaga hannun hagu don taɓa yatsan dama. Wannan yana kammala maimaitawa ɗaya.
Lajin Don yi Tura-up Toe Touch
- Guji Juya Baya: Kuskure na yau da kullun shine kirfa baya yayin lokacin motsa jiki. Wannan zai iya sanya damuwa mara amfani a kan ƙananan baya kuma ya haifar da rauni. Don guje wa wannan, haɗa tsokoki na tsakiya a cikin motsi kuma kuyi tunanin ja maɓallin ciki zuwa ga kashin baya.
- Kada ku yi gaggawa: Wannan motsa jiki yana buƙatar wani matakin daidaito da sarrafawa. Guguwa ta cikin ƙungiyoyi na iya haifar da mummunan tsari da ƙarancin sakamako mai tasiri. Ɗauki lokacinku tare da kowane turawa da taɓa ƙafar ƙafa, mai da hankali kan raunin tsoka da kiyaye daidaito.
- Yi amfani da Cikakkun Motsi: Tabbatar ka runtse jikinka har zuwa ƙasa
Tura-up Toe Touch Tambayoyin Masu Nuna
Shi beginners za su iya Tura-up Toe Touch?
Ee, masu farawa zasu iya yin motsa jiki na Push-up Toe Touch, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfi da daidaito. Yana da ƙarin haɓakar motsa jiki saboda yana haɗa turawa tare da taɓa yatsan yatsan hannu, yana aiki duka biyun jiki da ainihin. Idan kun kasance mafari, kuna iya farawa da turawa na asali kuma a hankali ku haɗa ƙungiyoyi masu rikitarwa yayin da ƙarfin ku da ƙarfin ku ya inganta. Koyaushe ku tuna don sauraron jikin ku kuma canza motsa jiki kamar yadda ake buƙata don dacewa da matakin dacewarku na yanzu.
Me ya sa ya wuce ga Tura-up Toe Touch?
- The Diamond Push-up: Wannan bambance-bambancen turawa ya haɗa da sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, samar da siffar lu'u-lu'u tare da yatsun ku, wanda ya fi mayar da hankali ga triceps.
- The Clap Push-up: Wannan bambancin turawa mai fashewa ya ƙunshi turawa sama da isasshen ƙarfi don ɗaga hannuwanku daga ƙasa, yana ba ku damar tafawa tsakanin kowane wakilin, wanda ke ƙara ƙalubalen kuma yana aiki akan ƙarfin ku da saurin ku.
- Maɗaukaki Mai Girma: Wannan bambancin ya haɗa da sanya hannayenku fadi fiye da fadin kafada, wanda ya fi mayar da hankali ga tsokoki na kirji kuma yana rage kaya a kan triceps.
- The Arm Push-up: Wannan ci-gaba na matsawa bambance-bambancen ya ƙunshi yin motsa jiki ta amfani da hannu ɗaya kawai, wanda ke ƙara wahala sosai kuma yana shigar da tsokoki zuwa matsayi mafi girma.
Me suna da abin da ya sanya ɗaukehawa ga Tura-up Toe Touch?
- Plank Jacks: Kwatankwacin Tura Toe Touch, Plank Jacks ya ƙunshi matsayi na plank kuma yana taimakawa wajen ƙarfafa ainihin, haɓaka daidaito, da haɓaka haɗin kai, ta haka yana haɓaka fa'idodin tsohon motsa jiki.
- Burpees: Burpees shine cikakken motsa jiki wanda ya ƙunshi matsayi na turawa, kamar Push-up Toe Touch, kuma yana taimakawa wajen inganta ƙarfi, ƙarfi, da jimiri, yana mai da shi babban motsa jiki mai dacewa.
Karin kalmar raɓuwa ga Tura-up Toe Touch
- Motsa jiki
- Plyometrics motsa jiki
- Bambance-bambancen turawa
- Motsa jiki Taɓa
- Taɓawar Nauyin Jiki
- Horon Plyometric
- Ayyukan motsa jiki da suka haɗa da Push-up Toe Touch
- Ƙarfafa motsa jiki tare da nauyin jiki
- Push-up da Toe Touch combo
- Darussan don inganta Plyometrics.