Cross Arms Push-up

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Cross Arms Push-up

Cross Arms Push-up wani ƙalubale ne na motsa jiki na sama wanda ke kai hari ga ƙirji, kafadu, da hannaye yayin da kuma ke shiga ainihin don kwanciyar hankali. Wannan motsa jiki ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ayyukansu na yau da kullun da haɓaka ƙarfin jiki na sama. Haɗa Ƙwararrun Makamai na Cross-ups a cikin tsarin motsa jiki na iya taimakawa inganta ma'anar tsoka, inganta ingantaccen matsayi, da ƙara ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Cross Arms Push-up

• Ka haye hannun dama na hagu, sanya shi a inda hannun hagunka yake kuma ka motsa hannun hagu zuwa gefen dama na jikinka, don haka hannayenka suna ketare karkashin kirjinka.
• Rage jikin ku zuwa ƙasa a cikin motsi mai sarrafawa, lanƙwasa gwiwar gwiwar ku da kiyaye jikin ku madaidaiciya.
• Matsa jikinka baya zuwa wurin farawa ta amfani da hannayenka da tsokoki na kirji, rike matsayi na giciye.
• Bayan kammala adadin da kuke so na maimaitawa, canza madaidaicin hannunku (hagu zuwa dama) don tabbatar da ko da haɓaka a bangarorin biyu na jikin ku.

Lajin Don yi Cross Arms Push-up

• ** Shiga Mahimmancin ku ***: Yana da mahimmanci don haɗa tsokoki na tsakiya yayin yin ƙwanƙwasa hannun giciye. Wannan ba kawai zai taimaka maka kula da ma'auni ba amma har ma kare ƙananan baya. Kuskure na yau da kullun shine barin kwatangwalo ko tsayawa, wanda zai haifar da ciwon baya kuma ya rage tasirin motsa jiki.
• **Motsi Mai Sarrafa**: Rage jikinka zuwa ƙasa a cikin tsari mai sarrafawa, sannan tura baya sama zuwa wurin farawa. Guji faduwa da sauri ko amfani da kuzari don turawa sama. A hankali da sarrafa motsin ku, mafi inganci aikin zai kasance.
• **Tsarin Numfashi**: Tuna numfashi

Cross Arms Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Cross Arms Push-up?

Ee, masu farawa zasu iya yin motsa jiki na Cross Arms Push-up, amma yana iya zama ƙalubale saboda yana buƙatar adadin ƙarfin jiki na sama. Yana da mahimmanci a fara a hankali, mai da hankali kan tsari maimakon yawa. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki, kamar yin turawa akan gwiwoyi ko a bango har sai sun sami ƙarfi sosai. Kamar kowane motsa jiki, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki ko likita kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Cross Arms Push-up?

• The Spiderman Push-up: Wannan sigar tana buƙatar ka ɗaga gwiwa ɗaya zuwa gwiwar hannu a gefe ɗaya yayin da ka rage kanka, wanda ke ƙara babban motsa jiki zuwa turawa na gargajiya.
• Ragewa ta turawa: Don wannan, kun sanya ƙafafunku a kan tashe kamar benci ko mataki, da hannayenku a ƙasa, haɓaka wahalar da kafadu.
• Ƙaƙwalwar Hannu ɗaya: Wannan bambancin ƙalubale ne inda kuke amfani da hannu ɗaya kawai don matsawa jikin ku sama, yana ƙara ƙarfin da ake buƙata da niyya ga ainihin ku.
• The Clap Push-up: Wannan motsa jiki ne na plyometric mai fashewa inda zaku tura kanku sama da isasshen ƙarfi don tafa hannayenku a tsakiya kafin saukowa, wanda ke haɓaka ƙarfin ku da ƙarfin ku.

Me suna da abin da ya sanya ɗaukehawa ga Cross Arms Push-up?

• Plank: Plank shine babban motsa jiki mai ƙarfi wanda ke cika Cross Arms Push-up ta haɓaka kwanciyar hankali da daidaituwa, duka biyun suna da mahimmanci don kiyaye tsari daidai lokacin Giciye Arms Push-up.
• Dips: Dips suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Cross Arms Push-up, wato triceps da kirji, amma kuma sun haɗa da kafadu, wanda ke taimakawa wajen inganta ƙarfin jiki da jimiri gaba ɗaya, yana sauƙaƙa yin aikin Cross Arms Push- sama.