Faɗin Riko Ja sama

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major

Sakonni ga Faɗin Riko Ja sama

The Wide Grip Pull Up yana da tasiri sosai na motsa jiki na jiki wanda ya fi dacewa da latissimus dorsi (tsokoki na baya), yayin da yake shiga biceps, trapezius, da deltoids. Ya dace da duk wanda ke neman gina ƙarfi da ma'anar tsoka a jikinsu na sama, musamman waɗanda ke da hannu cikin ayyukan da ke buƙatar ƙarfin ja ko hawan hawa. Haɗa Faɗaɗɗen Riko Pull Ups cikin aikin motsa jiki na yau da kullun na iya haɓaka ƙarfin babba na gabaɗaya, haɓaka matsayi, da ba da gudummawa ga madaidaicin madaidaicin baya, mai siffar V.

Yanayinta: tsammanin nuni a nuni Faɗin Riko Ja sama

• Rataya daga mashaya tare da mika hannuwanku cikakke, kiyaye jikin ku madaidaiciya kuma ƙafafunku daga ƙasa.
• Ja jikinka sama zuwa sandar ta hanyar matse ruwan kafadarka tare da tuƙa gwiwar gwiwarka zuwa ƙasa.
• Ci gaba da ja har sai haƙar ku tana sama da sandar, tabbatar da kiyaye jikin ku a tsaye kuma ku guje wa lilo.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa, kula da sarrafawa da tabbatar da cewa hannayenku sun cika cikakke kafin fara maimaitawa na gaba.

Lajin Don yi Faɗin Riko Ja sama

• **Cikakken Matsayin Motsi**: Don samun fa'ida daga faɗuwar riko, tabbatar kana amfani da cikakken kewayon motsi. Wannan yana nufin farawa tare da mika hannunka gabaɗaya a ƙasa kuma ka ja kanka har sai haƙoƙinka ya kasance sama da sandar. Ka guje wa rabin maimaitawa saboda ba za su shiga tsokoki sosai ba kuma suna iya haifar da rashin daidaituwa.
• **Motsi Mai Sarrafawa**: Guji lilo ko amfani da kuzari don ja da kanka. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Maimakon haka, mayar da hankali kan shigar da tsokoki da kuma ja da kanka a cikin tsari mai sarrafawa. Kasan kanka a hankali kuma;

Faɗin Riko Ja sama Tambayoyin Masu Nuna

Shi beginners za su iya Faɗin Riko Ja sama?

Ee, mafari na iya yin aikin motsa jiki mai faɗin Grip. Koyaya, yana iya zama ƙalubale ga wasu saboda yana buƙatar babban adadin ƙarfin jiki na sama. Ya kamata masu farawa su fara a hankali, watakila tare da taimakon ja-up-up ko ja-in-ja mara kyau, kuma a hankali su yi aikin su don yin cikakkiyar riko-up. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan kun kasance mafari, kuna iya yin la'akari da yin aiki tare da mai horarwa na sirri ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Faɗin Riko Ja sama?

• Chin Up wani bambance-bambancen ne, inda dabino ke fuskanta zuwa gare ku, suna jaddada biceps da goshi.
• Tsakanin Rikon Tsarkakewa ya ƙunshi riƙe sandar tare da dabino suna fuskantar juna, wanda zai iya rage damuwa a wuyan hannu da kafadu.
• Commando Pull Up wani bambanci ne na musamman inda zaku kama sandar daidai jikin ku kuma ku ja kanku sama a gefe guda, sannan ɗayan, kuna aiki ƙungiyoyin tsoka daban-daban.
• Haɓaka Hannu ɗaya ɗaya shine bambancin ƙalubale inda zaku ja kan kanku ta amfani da hannu ɗaya kawai, ƙara ƙarfi sosai da mai da hankali kan ƙarfin saman jikin mutum ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Faɗin Riko Ja sama?

• Layukan da aka juyar da su kuma suna aiki da tsokoki na baya kuma suna iya taimakawa wajen haɓaka ƙarfin da ake buƙata don faɗaɗɗen riko, musamman ga waɗanda ke samun ƙalubale.
• Bent Over Rows wani motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka iri ɗaya kamar faɗuwar riko, don haka yana taimakawa wajen haɓaka ƙarfin baya gabaɗaya da haɓaka aikin ku.