Ƙulla Kusa-Karko Tura-Up

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Ƙulla Kusa-Karko Tura-Up

The Incline Close-Grip Push-Up wani nau'i ne na motsa jiki wanda ke kaiwa triceps, kirji, da kafadu, yana mai da shi manufa ga daidaikun mutanen da ke neman ƙarfafa waɗannan wurare da haɓaka jikinsu na sama. Wannan motsa jiki cikakke ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda wahalar daidaitacce dangane da matakin karkata. Mutane za su so yin wannan motsa jiki saboda ba kawai inganta ma'anar tsoka ba, amma kuma yana ƙarfafa ƙarfin jiki da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Ƙulla Kusa-Karko Tura-Up

• Tare da ƙafãfunku da ƙarfi a ƙasa, shimfiɗa jikin ku zuwa cikakken matsayi na katako, kiyaye jikin ku madaidaiciya kuma a layi daya zuwa bene.
• Rage jikin ku zuwa ga benci ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye gwiwar ku kusa da jikin ku don jaddada kunna tricep.
• Matsa jikinka baya zuwa wurin farawa ta hanyar mika hannunka cikakke, yayin da yake kiyaye daidaitawar jikinka.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Ƙulla Kusa-Karko Tura-Up

• Daidaita Jiki: Tsaya madaidaiciyar layi daga kan ku zuwa dugadugan ku a duk lokacin motsa jiki. Wannan yana shiga zuciyar ku kuma yana kare kashin baya. Ka guji barin kwatangwalo ko baka na baya, kurakurai na yau da kullun waɗanda zasu iya haifar da rauni.
• Motsi Mai Sarrafa: Kar a yi gaggawar motsa jiki. Rage jikin ku zuwa benci ko mashaya a hankali, motsi mai sarrafawa, sannan tura baya sama zuwa wurin farawa. Wannan yana ƙara haɓaka tsoka kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar cewa kuna tafiya cikin cikakken kewayon motsi. Rage jikinka har sai ƙirjinka ya kusa taɓa benci ko mashaya, sannan ka tura kanka sama har sai hannayenka sun cika sosai. Rabin wakilai ba za su bayar ba

Ƙulla Kusa-Karko Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Ƙulla Kusa-Karko Tura-Up?

Ee, masu farawa za su iya yin motsa jiki na kusa-riko. Matsayin karkata zai iya sa aikin ya zama mai sauƙi fiye da turawa na gargajiya, saboda yana sanya ƙananan nauyi akan hannu da kafadu. Matsayin da ke kusa yana mai da hankali kan triceps da tsokoki na kirji. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don farawa da nauyi da matakin wahala wanda ya dace da matakin motsa jiki da haɓaka a hankali. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, yana iya zama da amfani don yin aiki tare da mai horarwa ko kallon koyawa don tabbatar da tsari mai kyau da kuma hana rauni.

Me ya sa ya wuce ga Ƙulla Kusa-Karko Tura-Up?

• Diamond Push-Up: A cikin wannan bambancin, kuna sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, kuna yin siffar lu'u-lu'u da yatsun ku. Wannan yana kaiwa triceps ɗin ku sosai.
• Faɗin-Grip 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: Anan, za ku sanya hannayenku fadi fiye da fadin kafada a kan wani maɗaukaka. Wannan bambancin yana jaddada tsokoki na kirji fiye da triceps.
• Hannun Hannu ɗaya na Ƙunƙwasa-Up: Wannan ci-gaba na ci gaba ya haɗa da yin motsa jiki tare da hannu ɗaya a kan wani wuri mai ɗaukaka, yana ƙara ƙalubale don ƙarfin jikin ku na sama da ma'auni.
• Ƙaƙwalwar Ƙaƙwalwar Ƙafa tare da Ƙafa akan Ƙwallon Swiss: Wannan bambancin ya haɗa da sanya ƙafafunku a kan ƙwallon Swiss yayin da hannayenku ke kan wani wuri mai tsayi. Yana ƙara wani kashi na rashin zaman lafiya, aiki da jigon ku da inganta ma'auni.

Me suna da abin da ya sanya ɗaukehawa ga Ƙulla Kusa-Karko Tura-Up?

• Diamond Push-Ups, kamar Close-Grip Push-Ups, yana jaddada triceps da tsokoki na kirji amma suna buƙatar matsayi mafi girma na ƙarfi da daidaituwa, yana sa su zama ƙarin ƙalubale na motsa jiki wanda zai iya taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙadda ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa yayin da suke ware da kuma ƙaddamar da tsokoki na tricep, suna taimakawa wajen inganta ƙarfin da ma'anar wannan ƙungiyar tsoka, wanda ke da mahimmanci don aiwatar da turawa yadda ya kamata.