Faɗin Hannun Turawa

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

Sakonni ga Faɗin Hannun Turawa

The Wide Hand Push-up wani tasiri ne na motsa jiki na sama wanda ke da alhakin ƙirji, kafadu, da triceps, yayin da yake shiga cikin ainihin. Wannan bambance-bambancen turawa na gargajiya yana da kyau ga daidaikun mutane a matsakaicin matakin motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriya. Ta hanyar haɗa Wide Hand Push-ups a cikin aikin yau da kullun, zaku iya inganta ma'anar tsoka, haɓaka mafi kyawun matsayi, da haɓaka kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Faɗin Hannun Turawa

• Tsaya ƙafafunku a bayanku, daidaitawa akan ƙwallan ƙafafunku, kuma daidaita jikin ku a madaidaiciyar layi daga kanku zuwa dugadugan 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 daidaita hannayenka, tabbatar da kiyaye hannayenka da karfi kuma jikinka ya mike.
• Maimaita motsi don adadin da ake so na maimaitawa, tunawa da numfashi yayin da kuke rage jikin ku da numfashi yayin da kuke turawa sama.

Lajin Don yi Faɗin Hannun Turawa

• ** Kiyaye Siffofin Kyau ***: Ka kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa dugaduganka a duk lokacin motsa jiki. Wannan yana nufin shigar da ainihin ku kuma kada ku bar hips ɗin ku ya yi sanyi ko kuma kurjin ku ya tsaya a cikin iska, wanda kuskure ne na kowa.
• **Motsin Sarrafa**: Ba akan yawan tura-up ɗin da zaku iya yi bane, amma yadda zaku iya aiwatar dasu. Rage jikin ku ta hanyar sarrafawa har sai ƙirjin ku ya kasance sama da ƙasa, sannan tura kanku baya tare da sarrafa iri ɗaya. Ka guji yin gaggawar motsi ko yin amfani da kuzari, saboda wannan na iya haifar da rauni da rage tasirin motsa jiki.
• **Tsarin Numfashi**: Numfashi

Faɗin Hannun Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Faɗin Hannun Turawa?

Ee, masu farawa zasu iya yin aikin motsa jiki na Wide Hand Push-up, amma yana iya zama ƙalubale tunda yana buƙatar takamaiman matakin ƙarfin jiki na sama. Yana da mahimmanci a fara tare da turawa na asali kuma a hankali ƙara matakin wahala don guje wa rauni. Idan mafari ya ga yana da wahala sosai, za su iya gyara motsa jiki ta hanyar yin shi a kan gwiwoyi maimakon yatsunsu. Ana ba da shawarar koyaushe don neman shawara daga ƙwararrun motsa jiki don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Faɗin Hannun Turawa?

• Spiderman Push-up: Wannan bambancin yana buƙatar ka kawo gwiwa zuwa gwiwar gwiwarka a gefe ɗaya yayin da kake runtse jikinka, wanda ke ƙara ƙarin ƙalubalen ƙalubale da ƙalubalen hip zuwa motsi.
• Ƙarƙashin Ƙarfafawa: Don wannan bambancin, kuna sanya ƙafafunku a kan wani wuri mai ɗaukaka, kamar benci ko mataki, wanda ke ƙara ƙalubalen zuwa kirjin ku da kafadu.
• Plyometric Push-up: Wannan ci gaba ne na ci gaba inda kuke turawa sama da fashewa don ɗaga hannuwanku daga ƙasa, ƙara ƙarfi da nau'in bugun jini zuwa motsa jiki.
• Tura Hannu Daya: Wannan ci-gaba na ci-gaban ya ƙunshi yin turawa da hannu ɗaya kawai, yana ƙara ƙarfi da daidaito da ake buƙata.

Me suna da abin da ya sanya ɗaukehawa ga Faɗin Hannun Turawa?

• Motar da aka tura-sama kuma ta cika maki hannun ta hanyar yin niyya ƙananan tsokoki na kirji da gaban kafadu, don haka ba su da cikakkiyar motsa jiki.
• The Diamond Push-up wani kyakkyawan motsa jiki ne mai dacewa yayin da yake ƙara jaddada triceps da tsokoki na ƙirji na ciki, wanda zai iya taimakawa wajen inganta aikin turawa gabaɗaya da daidaita ƙarfin haɓakar ƙirji da makamai.