Dakatar Kusa-riko Kirji

• 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 Kusa-riko Kirji

The Suspension Close-grip Chest Press motsa jiki ne mai nauyin jiki wanda da farko ke kaiwa kirji, kafadu, da triceps, yana ba da cikakkiyar motsa jiki na sama. Ya dace da duka masu farawa da 'yan wasa masu ci gaba saboda yana ba da damar gyare-gyare na wahala dangane da matsayi na jiki. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum yayin da yake inganta kwanciyar hankali, inganta ma'auni na tsoka, da haɓaka ƙarfin aiki, dukansu suna da mahimmanci ga lafiyar jiki da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Dakatar Kusa-riko Kirji

• Yi tafiya gaba har sai kun kasance a cikin jinginsa, tare da jikin ku a wani ɗan kusurwa. Ya kamata a mika hannuwanku a gaban ku kuma ƙafafunku ya kamata su kasance da nisa-kwatanci.
• Lanƙwasa gwiwar gwiwar ku kuma ku saukar da jikin ku zuwa ƙasa, kiyaye gwiwar gwiwar ku kusa da ɓangarorin ku kuma jikin ku tsaye daga kai zuwa diddige.
• Tura ta tafin hannunka don mika hannunka kuma komawa zuwa wurin farawa, tabbatar da kiyaye zuciyarka da jikinka a madaidaiciyar layi.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dakatar Kusa-riko Kirji

• Shiga Mahimmancin ku: Wani kuskure shine gazawar shigar da ainihin. Wannan motsa jiki ba kawai game da kirji da makamai ba ne; Jikin ku yana taka muhimmiyar rawa wajen daidaita jikin ku. Tabbatar cewa kun ƙarfafa tsokoki na ciki a duk lokacin motsa jiki don kula da tsari mai kyau da kuma kare ƙananan baya.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Tabbatar cewa kun yi kowane wakilai tare da jinkirin motsi mai sarrafawa. Motsa jiki mai sauri, m zai iya haifar da mummunan tsari kuma yana ƙara haɗarin rauni. Rage jikin ku zuwa hannaye a cikin hanyar sarrafawa kuma tura baya sama tare da sarrafawa iri ɗaya.
• Cikakken Matsayin Motsi: Zuwa

Dakatar Kusa-riko Kirji Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Kusa-riko Kirji?

Ee, masu farawa za su iya yin aikin Dakatar Kusa-Karji. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau, da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumi tukuna kuma ku saurari siginar jikin ku don hana wuce gona da iri.

Me ya sa ya wuce ga Dakatar Kusa-riko Kirji?

• Barbell Close-grip Chest Press: Wannan bambance-bambancen yana amfani da barbell, wanda zai iya taimakawa wajen ƙara kaya da ƙalubalanci tsokoki ta wata hanya dabam.
• Machine Close-grip Chest Press: Wannan bambancin yana amfani da na'ura, wanda zai iya samar da ƙarin kwanciyar hankali da mayar da hankali ga tsokoki na kirji.
• Resistance Band Close-grip Chest Press: Wannan bambancin yana amfani da makada na juriya, wanda zai iya zama babban zaɓi mai ɗaukuwa kuma yana iya taimakawa wajen ƙara ƙarfin motsa jiki.
• Latsa Close-grip Chest Press: Ana yin wannan bambancin akan benci mai karkata, wanda zai iya taimakawa wajen kai hari kan tsokoki na kirji musamman.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar Kusa-riko Kirji?

• Push-ups: Push-ups motsa jiki ne mai nauyin jiki wanda kuma yana mai da hankali kan ƙirji, kafadu, da triceps, kama da Suspension Close-grip Chest Press, don haka haɓaka ƙarfi da juriya a waɗannan wuraren.
• Tricep Dips: Tricep Dips sun yi niyya ga triceps, waɗanda sune tsokoki na biyu da aka yi amfani da su a cikin Suspension Close-grip Chest Press, suna taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin jiki na sama da makamai.