Dakatar da Ƙarƙashin Ƙarfafawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dakatar da Ƙarƙashin Ƙarfafawa
The Suspension Incline Push-up shine ƙalubalen motsa jiki na sama wanda ke nufin ƙirji, kafadu, da ainihin, yana ba da cikakkiyar motsa jiki don haɓaka ƙarfi da kwanciyar hankali. Wannan darasi yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki masu ci gaba waɗanda ke neman haɓaka ayyukansu na yau da kullun. Mutane da yawa za su iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka ƙwayar tsoka da juriya ba, har ma yana inganta daidaito da daidaitawa, yana mai da shi ƙari ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Dakatar da Ƙarƙashin Ƙarfafawa
- Sanya jikin ku a madaidaiciyar layi daga kan ku zuwa diddige ku, jingina gaba don haka nauyin ku ya kasance a kan yatsun kafa kuma hannayenku sun kasance cikakke a gaban ku.
- Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye jikin ku madaidaiciya da ɗigon ku.
- Matsa jikin ku zuwa wurin farawa ta hanyar daidaita hannayenku, tabbatar da kula da madaidaiciyar layi daga kan ku zuwa diddige ku.
- Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka haɗin tsoka.
Lajin Don yi Dakatar da Ƙarƙashin Ƙarfafawa
- ** Shiga Mahimmancin ku ***: Kuskure na yau da kullun ba shine shigar da ainihin lokacin motsa jiki ba. Don guje wa wannan, ƙara maƙarƙashiya, glutes, da cinyoyin ku don kiyaye madaidaiciyar layi daga kan ku zuwa dugadugan ku a duk lokacin motsa jiki. Wannan ba kawai zai kare ƙananan baya ba, amma kuma zai taimaka wajen inganta ƙarfin gaba ɗaya da kwanciyar hankali.
- **Madaidaicin Form**: Yayin da kuke saukar da jikinku zuwa ƙasa, lanƙwasa gwiwar gwiwar ku zuwa kusurwa 90-digiri, sanya su kusa da jikin ku. Wannan zai ƙaddamar da ƙirji da triceps yadda ya kamata. Ka guji harba gwiwar gwiwarka zuwa gefe, wanda zai iya sanya damuwa mara amfani a kafadu.
- ** An Sarrafa
Dakatar da Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna
Shi beginners za su iya Dakatar da Ƙarƙashin Ƙarfafawa?
Ee, masu farawa za su iya yin motsa jiki na Dakatar Dakatarwa. Koyaya, yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Kyakkyawan tsari da fasaha suna da mahimmanci don guje wa rauni. Yana iya zama da amfani ga masu farawa su sami mai koyarwa ko ƙwararren mutum ya jagorance su da farko.
Me ya sa ya wuce ga Dakatar da Ƙarƙashin Ƙarfafawa?
- Dakatar da Tricep Push-up: A cikin wannan bambancin, ana riƙe madauri kusa da jiki, kuma ana yin turawa tare da hannaye kusa da tarnaƙi, suna niyya ga triceps.
- Dakatar da Ƙarƙashin Ƙarfafawa: Wannan bambancin ya fi ƙalubalanci, yayin da aka sanya ƙafafu a cikin madauri na dakatarwa yayin da hannaye suke a ƙasa, yana ƙara matakin wahala na turawa.
- Suspension Pike Push-up: Wannan bambancin ya haɗa da ɗaga kwatangwalo zuwa saman rufi yayin da ke cikin matsayi na turawa, wanda ke kai hari ga kafadu sosai.
- Dakatar da Ƙaƙwalwar Hannu guda ɗaya: Wannan ci-gaba na ci gaba ya ƙunshi yin turawa tare da hannu ɗaya kawai a cikin madaurin dakatarwa, ƙara buƙata akan cibiya da ƙarfin babba na jiki.
Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Ƙarƙashin Ƙarfafawa?
- Push-ups: Wadannan suna aiki da tsokoki iri ɗaya kamar Suspension Incline Push-up amma a wani kusurwa daban-daban, suna ba da babbar hanya don bambanta motsa jiki da kuma ƙalubalanci tsokoki ta hanyoyi daban-daban, wanda zai iya haifar da ƙarin ƙarfi da juriya.
- Tricep Dips: Wannan motsa jiki yana cike da Dakatar Dakatar da Turawa ta hanyar mai da hankali sosai kan triceps da kafadu, waɗanda tsokoki ne na biyu da ake amfani da su a cikin turawa, ta haka inganta haɓaka aikin ku gabaɗaya da ƙarfin jiki na sama.
Karin kalmar raɓuwa ga Dakatar da Ƙarƙashin Ƙarfafawa
- Dakatarwar Kirji
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
- Motsa Jigilar Dakatar Da Kirji
- Horon Dakatarwa don Kirji
- Dabarun Dakatar da Ƙaddamarwa
- Ƙarfafa Ƙirji tare da Dakatarwa
- Jagorar Ƙunƙasar Dakatarwa
- Yadda ake yin Suspension Incline Push-ups
- Motsa Motsa Jikin Ƙirji
- Advanced Dakatar Kirji Workout