Diamond 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: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Diamond Push-up

The Diamond Push-up wani ƙalubale ne na motsa jiki na sama wanda da farko ke kaiwa triceps, ƙirji, da kafadu, yana ba da kyakkyawar hanya don haɓaka ƙarfi da ma'anar tsoka. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa da mutum. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ba kawai yana haɓaka ƙarfin babba ba amma kuma yana inganta ainihin kwanciyar hankali kuma yana haɓaka ingantacciyar daidaiton jiki.

Yanayinta: tsammanin nuni a nuni Diamond Push-up

• Rage jikin ku zuwa ƙasa, riƙe bayanku madaidaiciya da ɗigon ku, har sai ƙirjin ku ya kasance sama da ƙasa.
• Danna jikinka baya zuwa wurin farawa, tabbatar da kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsi.
• Tabbatar yin numfashi yayin da kuke runtse jikin ku da fitar da numfashi yayin da kuke turawa sama.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, kiyaye siffar lu'u-lu'u tare da hannayenku a ko'ina.

Lajin Don yi Diamond Push-up

• **Kiyaye Daidaitaccen Jikin Jiki**: Ka kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa dugaduganka. Kada ku bari bayanku ya yi sanyi ko gindinku ya tsaya a cikin iska. Wannan kuskure ne na kowa wanda zai iya haifar da raunin baya ko kafada. Sanya ainihin ku don taimakawa kiyaye wannan jeri.
• **Motsi Mai Sarrafawa**: A guji saurin turawa. Rage jikin ku a hankali kuma ku tura baya zuwa wurin farawa a cikin hanyar sarrafawa. Wannan yana tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin aikin. Kuskuren gama gari shine sauke ƙasa da sauri

Diamond Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Diamond Push-up?

Ee, masu farawa zasu iya yin turawa lu'u-lu'u, amma ana ɗaukar su a matsayin motsa jiki mafi ci gaba. Yana da mahimmanci a sami kyakkyawan matakin tushe na ƙarfi da tsari tare da turawa na yau da kullun kafin yunƙurin tura lu'u-lu'u. Idan mafari ya ga yana da ƙalubale sosai, za su iya gyara motsa jiki ta hanyar yin shi a kan gwiwoyi ko a bango har sai sun haɓaka ƙarfinsu. Yana da mahimmanci koyaushe ku saurari jikinku kuma ku guji matsawa da ƙarfi don hana rauni.

Me ya sa ya wuce ga Diamond Push-up?

• Ƙarƙashin Ƙarfafawa: Don wannan bambancin, kuna sanya ƙafafunku a kan wani wuri mai tsayi kamar benci ko mataki, wanda ke ƙara wahalhalu kuma ya kai hari ga kirji da kafadu.
• Spiderman Push-up: Wannan ya haɗa da kawo gwiwa zuwa gwiwar gwiwar ku akan kowane wakili, wanda ke ƙara ƙalubalen jujjuyawar asali da hip zuwa daidaitaccen tura lu'u-lu'u.
• Ƙunƙwasa Hannu ɗaya: Wannan ci-gaba na ci gaba ya ƙunshi yin turawa tare da hannu ɗaya kawai, wanda ke ƙaruwa da wahala sosai kuma yana kai hari ga triceps, ƙirji, da ainihin.
• Pike Push-up: Don wannan bambancin, kuna farawa a cikin matsayi na pike tare da kwatangwalo a cikin iska, wanda ke mayar da hankali ga kafadu da kirji na sama.

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

• Wide riƙe-Ups: Kamar turawa mai lu'u-lu'u, mai kama da motsi mai yawa ne wanda ke kan kararraki, amma suna nanya masa karar kirji, amma suna ba da daidaitattun motsa jiki.
• Plank: Motsa jiki na ci gaba da turawa ta Diamond ta hanyar ƙarfafa tushen tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin turawa, don haka haɓaka aikin gabaɗaya da rage haɗarin rauni.