Dakatar da Tsayin Hannun turawa

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Serratus Anterior, Teres Major

Sakonni ga Dakatar da Tsayin Hannun turawa

The Suspension Handstand Push-up wani ƙalubale motsa jiki ne wanda da farko ke hari kafadu, triceps, da ainihin, yana ba da cikakkiyar motsa jiki na sama. Wannan matakin motsa jiki na ci-gaba shine manufa ga daidaikun mutane waɗanda ke neman haɓaka ƙarfinsu, daidaitawa, da sarrafa jikinsu. Shiga cikin wannan na yau da kullun ba wai kawai yana taimakawa wajen gina tsoka da toning ba har ma yana haɓaka aikin motsa jiki, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman cikakkiyar dacewa da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar da Tsayin Hannun turawa

• Sanya jikinka zuwa sifar 'V' mai jujjuya, tare da tsayin hips ɗinka, ƙafafu da faɗin kafaɗa a ƙasa, da hannaye suna riƙe da madaurin dakatarwa a tsayin kafada.
• Rage jikin ku ta hanyar lanƙwasa gwiwar hannu, ku ajiye su kusa da jikin ku, har sai kan ku ya kasance sama da ƙasa, kama da motsin ƙasa a cikin turawa na gargajiya.
• Da zarar kun isa mafi ƙasƙanci, matsawa kanku baya ta hanyar daidaita hannuwanku, ɗaga jikin ku zuwa wurin farawa.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa da kwanciyar hankali a duk lokacin motsa jiki.

Lajin Don yi Dakatar da Tsayin Hannun turawa

• Matsayin Jiki: Fara a matsayi na hannu tare da ƙafafunku a cikin mai horar da dakatarwa. Ya kamata hannayenku su kasance da nisan kafada, kai tsaye a ƙarƙashin kafadu. Ka guji barin baka na baya da yawa ko kai da wuyanka su yi kasa, saboda hakan na iya haifar da rauni da rauni.
• Motsi Mai Sarrafa: Rage jikinka zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwarka har sai kai ya kusa taɓa ƙasa. Sa'an nan kuma, tura baya zuwa wurin farawa ta amfani da kafadu da hannayenku. Yana da mahimmanci a kula da iko a cikin duka motsin. Kuskure na yau da kullun shine yin gaggawa ta cikin motsa jiki, amma wannan na iya haifar da mummunan tsari da rauni mai yuwuwa.
• Babban Haɗin kai: Ci gaba da ƙwazo a duk lokacin

Dakatar da Tsayin Hannun turawa Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Tsayin Hannun turawa?

Dakatar da Hannun Hannun turawa sun kasance ci gaba sosai kuma ƙalubalen motsa jiki waɗanda ke buƙatar ɗimbin ƙarfi, daidaito, da sarrafawa. Ba a ba da shawarar su ga masu farawa ba. Ya kamata mafari su fara da ainihin motsa jiki na ƙarfafa ƙarfi kuma a hankali su ci gaba zuwa ƙarin rikitattun motsi. Kafin yunƙurin dakatarwa na hannu na turawa, yana da mahimmanci a sami tushe mai ƙarfi tare da turawa akai-akai, bugun hannu a bango, sannan sannu a hankali ci gaba zuwa ƙarin ci gaba. Ka tuna, yana da mahimmanci a sami tsari mai kyau da sarrafawa don guje wa rauni, don haka ana ba da shawarar yin aiki tare da mai horarwa ko ƙwararrun ƙwararrun motsa jiki yayin ƙoƙarin ci gaba da motsa jiki kamar wannan.

Me ya sa ya wuce ga Dakatar da Tsayin Hannun turawa?

• Akwatin Handstand Push-ups: A cikin wannan bambancin, kuna yin motsa jiki tare da ɗaga ƙafafu akan akwati, wanda ke rage yawan nauyin jikin da kuke buƙatar ɗagawa.
• Pike Handstand Push-ups: Ana yin wannan sigar daga matsayin pike, tare da ƙafafunku a ƙasa da kwatangwalo a cikin iska, yana mai da shi mafi ƙarancin ƙalubale.
• Kipping Handstand Push-ups: Wannan bambance-bambancen ya ƙunshi motsi na kipping, inda kuke amfani da ƙafafunku don samar da kuzari da taimakawa tare da turawa.
• Parallette Handstand Push-ups: A cikin wannan bambancin, kuna yin motsa jiki ta amfani da parallettes, wanda ke ƙara yawan motsi da wahalar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Tsayin Hannun turawa?

• Tafiya ta bango: Tafiya na bango yana taimakawa haɓaka kwanciyar hankali na kafaɗa da ƙarfin asali, waɗanda ke da mahimmanci don kiyaye daidaito da sarrafawa yayin Dakatar da Hannun Hannun Turawa.
• Dumbbell shoulder Latsa: Wannan motsa jiki yana hari deltoids da triceps, tsokoki na farko da aka yi amfani da su a cikin Suspension Handstand Push-ups, kuma yana ba da damar yin nauyi mai yawa, wanda zai iya taimakawa wajen ƙara ƙarfi da juriya don ƙarin ci gaba.