Ƙungiya ta taimaka ja-up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Levator Scapulae, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙungiya ta taimaka ja-up

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) wanda aka tsara don ƙarfafawa da haɓaka tsokar jiki na sama, musamman baya, kafadu, da hannaye. Yana da kyau ga masu farawa ko waɗanda suka sami ƙalubale na al'ada, kamar yadda ƙungiyar ke ba da ƙarin tallafi, yana sa motsa jiki ya fi dacewa. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin sama gaba ɗaya, haɓaka sautin tsoka, da kuma taimakawa wajen ci gaba zuwa aiwatar da ja da baya.

Yanayinta: tsammanin nuni a nuni Ƙungiya ta taimaka ja-up

• Sanya ƙafa ɗaya ko gwiwa (dangane da tsayin band) a cikin ƙungiyar juriya, ba shi damar ba da taimako na sama yayin da kuke aiwatar da cirewa.
• Ɗauki sandar cirewa da hannaye biyu, dabino suna fuskantar nesa da kai, da hannaye sun fi faɗin kafaɗa kaɗan.
• Sannu a hankali ja kan kanku zuwa sandar, kiyaye zuciyar ku kuma jikinku madaidaiciya, har sai haƙar ku tana sama da sandar.
• Sannu a hankali rage kanku baya har sai hannayenku sun cika cikakke, kula da iko a cikin motsi don tabbatar da cewa ba kawai kuna faduwa ba, sannan maimaita aikin.

Lajin Don yi Ƙungiya ta taimaka ja-up

• Daidaitaccen Fom: Tabbatar cewa kayi amfani da madaidaicin tsari don guje wa rauni da haɓaka tasirin motsa jiki. Ya kamata hannuwanku su kasance da faɗin kafaɗa kuma su fuskanci tafin hannu daga gare ku. Tsaya jikinka a mike kuma ka guje wa lilo ko kipping. Ja da kanka har sai haƙar ku tana sama da sandar, sannan ku saukar da kanku a hankali kuma ku sarrafa.
• Cikakkun Motsi: Kuskuren gama gari baya amfani da cikakken kewayon motsi. Tabbatar cewa kun shimfiɗa hannuwanku gabaɗaya a ƙasan motsa jiki kuma ku ja kanku gaba ɗaya har sai haƙar ku ta kasance sama da mashaya. Wannan yana tabbatar da cewa kuna aiki da tsokoki yadda ya kamata.
• Ka Guji Dogara Akan Makada

Ƙungiya ta taimaka ja-up Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya ta taimaka ja-up?

Ee, masu farawa za su iya yin motsa jiki na taimakon bandeji. A haƙiƙa, hanya ce mai kyau ga masu farawa don haɓaka ƙarfi da aiki har zuwa yin ja da baya ba tare da taimako ba. Ƙungiyar tana ba da ƙarin goyon baya kuma yana sa motsa jiki ya zama ƙasa da wahala, wanda zai iya zama da amfani sosai ga waɗanda suke sababbi don cirewa. Koyaya, yana da mahimmanci a yi amfani da sigar da ta dace kuma a hankali ƙara ƙarfi don guje wa rauni. Tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo na sirri kuma na iya zama taimako don tabbatar da yin atisayen da aka yi daidai.

Me ya sa ya wuce ga Ƙungiya ta taimaka ja-up?

• Band Taimakawa Chin-up: Maimakon riko na al'ada, kuna amfani da rik'on hannun hannu, wanda ke kai hari ga biceps sosai.
• Guda ɗaya na hannu ya taimaka.
• Wide Grip Band Taimakawa Jawo Sama: Wannan bambancin yana amfani da riko mai faɗi fiye da faɗin kafada, wanda ya fi kaiwa tsokoki a bayanka hari.
• Mixed Grip Band Assisted Pull-up: A cikin wannan bambance-bambancen, hannu ɗaya yana amfani da ɗimbin riko da hannu, ɗayan yana amfani da riƙon hannu, wanda zai iya taimakawa wajen daidaita ƙarfi da rauni tsakanin hannayen biyu.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya ta taimaka ja-up?

• Layukan Jujjuya: Layukan jujjuyawar suna taimakawa wajen haɓaka baya, bicep, da ƙarfin riko, duk waɗannan suna da alaƙa don yin juzu'i, suna mai da shi babban motsa jiki na gaba.
• Push-ups: Yayin da aka fara niyya ga ƙirji da triceps, tura-ups kuma suna haɗar da tsokoki na tsakiya da na baya, ta haka inganta ƙarfin jiki da kwanciyar hankali gabaɗaya wanda ke da fa'ida don cirewa.