Thumbnail for the video of exercise: Turawa

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
AppStore IconGoogle Play Icon

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Turawa

Push-ups wani nau'i ne na motsa jiki wanda da farko yana ƙarfafa kirji, kafadu, da triceps, yayin da yake shiga jiki da ƙananan jiki, yana samar da motsa jiki mai kyau. Wannan darasi ya dace da daidaikun mutane a duk matakan motsa jiki, tare da gyare-gyare don ƙarawa ko rage wahala. Mutane za su so yin turawa saboda ba sa buƙatar kayan aiki, ana iya yin su a ko'ina, kuma suna da tasiri wajen inganta ƙarfin jiki da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Turawa

  • Tsaya ƙafãfunku nisa da nisa, haɗa ainihin ku, kuma ku kula da madaidaiciyar layi daga kanku zuwa ƙafafu.
  • Fara saukar da jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar hannu, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma madaidaiciyar baya.
  • Ci gaba da runtse kanku har sai ƙirjinku ko haƙarku sun taɓa ƙasa, ko kuma kusa da yadda zaku iya samu ba tare da lalata fom ɗin ku ba.
  • Matsa jikin ku zuwa matsayi na farawa, ƙaddamar da hannayenku cikakke, yayin da yake kiyaye madaidaiciyar layi daga kan ku zuwa ƙafafu.

Lajin Don yi Turawa

  • **Kiyaye Jiki Madaidaici:** Ya kamata jikinki ya samar da madaidaiciyar layi tun daga kanki zuwa dugaduganki. Ka guji barin bayanka ko gindinka ya tsaya a cikin iska, domin wadannan kura-kurai ne na yau da kullun wadanda zasu iya haifar da raunin baya ko kafada. Shiga jigon ku don taimakawa kiyaye wannan matsayi.
  • **Cikakken Motsi:** Rage jikinka har sai ƙirjinka ya kusa taɓa ƙasa sannan ka matsa baya zuwa wurin farawa. Kuskure na yau da kullun ba zai yi ƙasa sosai ba ko kuma bai cika mika hannu a saman ba. Wannan yana rage tasirin turawa kuma yana iya haifar da rashin daidaituwa na tsoka a kan lokaci.
  • **Motsi Mai Sarrafawa:** A guji yin gaggawar motsi. Kasa da daga jikinka a

Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Turawa?

Ee, tabbas masu farawa zasu iya yin motsa jiki na turawa. Koyaya, yana iya zama ƙalubale da farko saboda yana buƙatar ƙarfi daga hannunka, kafadu, ƙirji, da ainihinka. Masu farawa za su iya farawa da gyare-gyaren juzu'in turawa, kamar turawa gwiwa ko tura bango, inda kake tura jikinka daga bango yayin da kake tsaye. Yayin da ƙarfi da jimiri suka inganta, sannu a hankali za su iya ci gaba zuwa turawa na yau da kullun. Ka tuna, yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Turawa?

  • Matsakaicin riƙe-sama ya ƙunshi sanya hannayenku yafi girman kai fiye da kafada-nisa baya, mai da hankali kan tsokoki na kirji.
  • Ana yin 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 Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa ana yi shi ne ta hanyar sanya ƙafafunku a kan wani wuri mai tsayi, yana mai da hankali ga babban kirji da kafadu.
  • The Spiderman Push-up sigar mai ƙarfi ce inda aka kawo gwiwa ɗaya zuwa gwiwar gwiwar hannu akan kowane wakili, yana ɗaukar ainihin da jujjuyawar hip.
  • Plyometric Push-up, wanda kuma aka sani da tafawa, ya haɗa da turawa ƙasa da isasshen ƙarfi don ɗaga hannaye a taƙaice, ƙara sashin zuciya da ƙarfi a cikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Turawa?

  • Tricep Dips suna da matukar dacewa ga Push-ups saboda suna mai da hankali da farko akan triceps da kafadu, suna haɓaka ƙarfi da juriya na waɗannan tsokoki waɗanda ke da mahimmanci don aiwatar da turawa mai inganci.
  • Tsare-tsare suna cika abubuwan turawa ta hanyar ƙarfafa ainihin tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin turawa da haɓaka kwanciyar hankali da juriya gabaɗaya.

Karin kalmar raɓuwa ga Turawa

  • Motsa jiki na kirji
  • Jagoran motsa jiki na turawa
  • Yadda ake yin tura-ups
  • Ayyukan ƙarfafa ƙirji
  • Motsa jiki don ƙirji
  • Tsarin motsa jiki na turawa
  • Motsa jiki a gida
  • Dabarar turawa
  • Amfanin turawa
  • Ayyukan gina tsokar ƙirji