Turawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Turawa
Push-ups wani motsa jiki ne wanda ke ƙarfafa ƙirji, kafadu, triceps, da tsokoki na tsakiya, yana haɓaka ƙarfin jiki da jimiri gaba ɗaya. Sun dace da daidaikun mutane a duk matakan motsa jiki, saboda ana iya canza su don ƙarawa ko rage ƙarfi. Mutane za su so su haɗa abubuwan turawa cikin abubuwan yau da kullun don jin daɗinsu, ba sa buƙatar kayan aiki, da tasirin su wajen haɓaka ƙarfin babba da haɓaka sautin tsoka.
Yanayinta: tsammanin nuni a nuni Turawa
- Tsaya ƙafãfunku nisa da nisa, haɗa ainihin ku, kuma ku kula da madaidaiciyar layi daga kan ku zuwa dugadugan ku.
- Fara saukar da jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar hannu, kiyaye gwiwar ku kusa da jikin ku.
- Ci gaba da runtse kanku har sai ƙirjinku ko haƙarku sun taɓa ƙasa, ko kusa da yadda zaku iya samu.
- Matsa jikinka sama yana komawa zuwa matsayi mai tsayi, kiyaye madaidaiciyar layi kuma kada ka bar baya ya yi rauni. Wannan yana kammala turawa ɗaya.
Lajin Don yi Turawa
- Matsayin Hannu: Wani kuskuren gama gari shine saka hannun da ba daidai ba. Hannun ku ya kamata ya zama ɗan faɗi fiye da faɗin kafada baya kuma cikin layi tare da kafadu ko ɗan ƙasa. Kada su yi nisa da gaba ko kuma da baya da yawa, saboda wannan na iya raunana kafadu da rage tasirin motsa jiki.
- Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da amfani da cikakken kewayon motsi. Rage jikin ku har sai ƙirjin ku ya kusan taɓa ƙasa sannan ku matsa baya zuwa wurin farawa. Ka guji yin rabin motsa jiki (ba zuwa ƙasa ko duka sama ba), saboda wannan yana rage tasirin motsa jiki kuma yana iya
Turawa Tambayoyin Masu Nuna
Shi beginners za su iya Turawa?
Ee, mafari tabbas na iya yin tura-ups. Koyaya, ƙila za su buƙaci farawa da gyare-gyaren juzu'in idan sun sami daidaitaccen turawa yana da ƙalubale. Ɗaya daga cikin gyare-gyare na yau da kullum shine yin turawa akan gwiwoyi maimakon yatsun ƙafa. Wannan yana rage yawan nauyin jikin da mutum zai ɗaga, yana sauƙaƙa motsa jiki. Yayin da ƙarfi ya inganta, za su iya ci gaba zuwa cikakkiyar turawa. Yana da mahimmanci a kula da sigar da ta dace don guje wa rauni da samun fa'ida daga motsa jiki.
Me ya sa ya wuce ga Turawa?
- The Diamond Push-Up wani nau'in turawa ne inda hannayenku suka samar da siffar lu'u-lu'u, suna nufin triceps da tsokoki na kirji na ciki.
- 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 ya ƙunshi sanya ƙafafunku a kan wani wuri mai tsayi, ƙara juriya da mayar da hankali kan kirji da kafadu.
- Spiderman Push-Up shine bambancin turawa mai ƙarfi inda zaku kawo gwiwa zuwa gwiwar gwiwar gwiwar ku yayin turawa, kuna shigar da ainihin ku da abubuwan da suka dace.
- Ƙaƙwalwar Hannun Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa da Ƙarfafawa.
Me suna da abin da ya sanya ɗaukehawa ga Turawa?
- Jigi-jita-jita ne babban abin da ya dace don turawa yayin da suke niyya ga baya da biceps, daidaita ƙungiyoyin tsoka da suka yi aiki yayin turawa da haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.
- Tricep dips wani motsa jiki ne na motsa jiki don turawa saboda suna kai hari ga triceps, ƙungiyar tsoka da ake amfani da ita sosai wajen turawa, ta haka ne ke haɓaka aikin turawa da juriya.
Karin kalmar raɓuwa ga Turawa
- Motsa jiki na kirji
- motsa jiki na turawa
- Aikin motsa jiki na sama
- Ƙarfafa horo horo
- Aikin gida don ƙirji
- Jiyya na yau da kullun tare da turawa
- Jagorar horon turawa
- Ayyukan gina tsokar ƙirji
- Babu kayan aikin motsa jiki na ƙirji
- Inganta ƙarfin ƙirji tare da turawa