Cinikin Turawa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Quadriceps, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Cinikin Turawa

Ci gaba na motsa jiki na ci gaba wanda ke kaiwa ga ƙirji, kafadu, da cibiya, yayin da yake haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki da ƴan wasa waɗanda ke son ƙalubalantar ƙarfin jikinsu na sama da haɓaka haɗin kai. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ma'anar tsoka, haɓaka daidaituwa, da ƙara ƙarin matakin ƙarfi ga ayyukanku.

Yanayinta: tsammanin nuni a nuni Cinikin Turawa

• Rage jikin ku zuwa ƙasa, lanƙwasa gwiwar gwiwar ku da kiyaye jikin ku madaidaiciya.
• Yayin da kake matsawa jikinka baya, daga ƙafarka na dama daga ƙasa, durƙusa gwiwa kuma ka yi ƙoƙarin taɓa shi zuwa gwiwar gwiwar dama.
• Koma ƙafar damanku zuwa wurin farawa yayin da kuke rage jikinku baya zuwa ƙasa.
• Maimaita tsarin a gefe guda, ɗaga ƙafar hagunka kuma ƙoƙarin taɓa shi zuwa gwiwar gwiwar hagu yayin da kake tura jikinka baya.

Lajin Don yi Cinikin Turawa

• Warm Up: Kamar kowane motsa jiki, yana da mahimmanci don dumama kafin yin Push-ups na Grasshopper. Wannan zai iya taimakawa wajen shirya tsokoki da haɗin gwiwa don motsa jiki da rage haɗarin rauni. Dumi-dumin zuciya mai haske wanda ke biye da wani tsayin daka mai ƙarfi wanda ke niyya da hannaye, kafadu, cibiya, da ƙafafu na iya zama da fa'ida.
• Kar a yi gaggawa: Kuskure ɗaya na gama gari shine yin gaggawar motsi. Wannan zai iya haifar da nau'i mara kyau da kuma raunin da ya faru. Ɗauki lokacin ku don yin kowane motsi daidai, mai da hankali kan ƙwayar tsoka da sarrafawa.
• Ci gaban A hankali: Idan kun kasance sababbi zuwa Push-ups na Grasshopper, ba laifi

Cinikin Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Cinikin Turawa?

Ee, masu farawa na iya yin motsa jiki na Push-up na Grasshopper, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfi da daidaituwa. Yana da hadaddun motsa jiki wanda ba kawai yana aiki da ƙirji, kafadu, da triceps kamar daidaitaccen turawa ba, amma har ma yana kai hari ga obliques da sauran tsokoki na asali saboda motsin motsin da ke ciki. Idan mafari ya ga yana da wahala sosai, za su iya gyara motsa jiki ta hanyar yin shi a kan gwiwoyi maimakon yatsun yatsunsu, ko kuma za su iya farawa da motsa jiki mafi sauƙi kamar madaidaicin turawa da katako don haɓaka ƙarfin su kuma sannu a hankali suna ci gaba zuwa mafi rikitarwa. kamar ciyawa Turawa. Ana ba da shawarar koyaushe don farawa a hankali kuma a hankali ƙara ƙarfi don guje wa rauni.

Me ya sa ya wuce ga Cinikin Turawa?

• Wani bambancin shine "Clapping Grasshopper Push-up", inda kuke tafa hannayenku tare yayin da kuke cikin iska bayan turawa daga ƙasa.
• The "Arm Grasshopper Push-up" wani bambanci ne mai wuyar gaske inda kuke yin motsa jiki ta amfani da hannu ɗaya kawai.
• The "Decline Grasshopper Push-up" ya haɗa da sanya ƙafafunku a kan wani wuri mai tsayi, ƙara wahalar motsa jiki ta ƙara ƙarin nauyi a jikinku na sama.
• "Plyometric Grasshopper Push-up" yana ƙara tsalle a saman turawa, yana ƙara ƙarfin zuciya da kuma aiki akan ƙarfin fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Cinikin Turawa?

• Masu hawan dutse za su iya haɗawa da Grasshopper Push-ups yayin da suke aiki da ƙungiyoyin tsoka iri ɗaya, musamman ma mahimmanci da kafadu, yayin da kuma inganta lafiyar zuciya da jijiyoyin jini saboda yanayin motsa jiki.
• Motsa jiki na Plank wani kyakkyawan madaidaici ne ga Push-up na Grasshopper, yayin da yake ƙarfafa tushen tsokoki waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin aiwatar da turawar Grasshopper.