Dakatar da Turawa

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Dakatar da Turawa

The Suspension Push-up shine ƙalubalen motsa jiki na sama wanda ke haɓaka ainihin kwanciyar hankali, ƙarfi da daidaituwa ta haɓaka nauyin jikin ku. Yana da kyau ga masu sha'awar motsa jiki a matakin matsakaici ko ci gaba, suna neman haɓaka ayyukansu na yau da kullun. Ta hanyar haɗa wannan motsa jiki, daidaikun mutane na iya yin amfani da ƙungiyoyin tsoka da yawa a lokaci ɗaya, gami da ƙirji, kafadu, da triceps, ta haka inganta lafiyar jiki gabaɗaya da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar da Turawa

• Riƙe hannayen hannu da ƙarfi kuma tafiya gaba har sai kun kasance a cikin madaidaicin matsayi na turawa, tare da jikin ku a madaidaiciyar layi daga diddige ku zuwa kan ku.
• Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye jikin ku madaidaiciya da ɗigon ku.
• Matsa jikinka baya zuwa wurin farawa ta hanyar mika hannunka, yayin da kake kiyaye madaidaiciyar layin jikinka.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye fom ɗin ku daidai ga kowane turawa.

Lajin Don yi Dakatar da Turawa

• **Ku Shiga Jikinku**: Kuskure na yau da kullun shine barin ƙananan baya ya yi rauni ko hips ɗin ku ya tashi, wanda zai iya haifar da ciwon baya. Don kauce wa wannan, ko da yaushe kiyaye jigon ku a duk lokacin motsa jiki. Wannan ba kawai zai kare bayanka ba amma kuma zai sa aikin ya fi tasiri.
• ** Sarrafa motsin ku ***: Lokacin da kuke runtse jikin ku, kuyi hakan a hankali da kulawa. Kada ka bari nauyi ya jawo ka kasa. Hakazalika, tura baya zuwa wurin farawa tare da sarrafawa. Wannan zai haɓaka fa'idodin motsa jiki da rage haɗarin rauni.
• **Kiyaye Wuyanka Mai Tsatsaya**: Wani kuskuren gama gari

Dakatar da Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Turawa?

Ee, masu farawa zasu iya yin motsa jiki na dakatarwa, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfin babba da kwanciyar hankali. Yana da mahimmanci a fara da turawa na asali kuma a hankali a ci gaba zuwa ƙarin ci-gaba iri-iri kamar turawa dakatarwa. Koyaushe tuna don kiyaye tsari mai kyau don guje wa rauni da haɓaka tasiri. Idan ba ku da tabbas, yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki.

Me ya sa ya wuce ga Dakatar da Turawa?

• Dakatar da Tricep Push-up: Wannan bambance-bambancen yana kaiwa triceps musamman, inda zaku ajiye hannayenku kusa da jikin ku kuma ku karkatar da gwiwar gwiwar ku maimakon fita zuwa bangarorin.
• Dakatarwar Pike Push-up: Wannan bambancin ya ƙunshi ɗaga hips ɗin ku zuwa rufi don samar da sifar V mai jujjuya tare da jikin ku kafin yin turawa, yin aiki da kafadu da ƙarfi.
• Dakatar da Faɗin Riko Push-up: Wannan bambancin ya haɗa da saita hannayenku fadi fiye da faɗin kafada a kan madauri, yana mai da hankali kan tsokoki na ƙirji.
• Dakatarwar T Push-up: Wannan bambancin yana ƙara jujjuyawa kuma yana haɗa abubuwan da kuke buƙata, inda zaku juya jikin ku zuwa gefe ɗaya kuma ku ɗaga hannun a wancan gefen zuwa rufi bayan kowane turawa.

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

• Dakatarwar Tricep Extensions: Wannan motsa jiki yana cike da Dakatarwa Turawa ta hanyar mai da hankali kan triceps, ƙungiyar tsoka wanda kuma ke aiki yayin turawa, ta haka yana haɓaka ƙarfin hannu gabaɗaya da kwanciyar hankali.
• Shirye-shiryen Dakatarwa: Tsararrun Tsararraki suna haɓaka yunƙurin dakatarwa ta hanyar ƙarfafa tushen tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin turawa, yana haifar da ingantacciyar motsa jiki da inganci.