Gwiwar Nauyin Jiki Juyin Juyawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gwiwar Nauyin Jiki Juyin Juyawa
Jiki guiwa tura-up Row wani hadadden motsa jiki ne wanda da farko ke hari kirji, hannaye, da tsokoki na baya, yayin da kuma ke shiga cikin ainihin. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da kwanciyar hankali ba tare da buƙatar kayan aikin motsa jiki ba. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, mutane na iya haɓaka sautin tsoka, haɓaka mafi kyawun matsayi, da haɓaka haɓakar aiki don ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Gwiwar Nauyin Jiki Juyin Juyawa
- Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar hannu, yin turawa. Ya kamata gwiwar gwiwar ku su kasance kusa da jikin ku yayin da kuke rage kanku.
- Matsa jikinka baya zuwa wurin farawa ta amfani da hannayenka da tsokoki na kirji.
- Bayan turawa, ɗaga hannu ɗaya daga ƙasa kuma ja shi sama zuwa gefenka, yin motsi na motsa jiki. Rike gwiwar gwiwar ku kusa da jikin ku yayin da kuke yin haka.
- Rage hannunka baya zuwa ƙasa kuma sake maimaita aikin gaba ɗaya, musanya tsakanin wane hannun da kake ɗagawa don motsi bayan kowane turawa.
Lajin Don yi Gwiwar Nauyin Jiki Juyin Juyawa
- Shiga Mahimmancin ku: Wani kuskure na yau da kullun shine rashin shigar da ainihin a duk lokacin motsa jiki. Tabbatar da kiyaye abs da glutes ɗin ku yayin duk motsin ku. Wannan ba kawai zai taimaka wajen daidaita jikinka ba amma kuma zai inganta tasirin motsa jiki ta hanyar aiki da tsokoki na asali.
- Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Tabbatar yin kowane motsi tare da sarrafawa, ragewa da ɗaga jikinka a tsayin daka. Wannan zai taimaka wajen tabbatar da cewa tsokoki sun cika cika da kuma rage haɗarin rauni.
- Ka Guji Yin Bakin Baya: Yana da mahimmanci ka guji barin baya
Gwiwar Nauyin Jiki Juyin Juyawa Tambayoyin Masu Nuna
Shi beginners za su iya Gwiwar Nauyin Jiki Juyin Juyawa?
Ee, masu farawa za su iya yin aikin motsa jiki na ƙwanƙwasa guiwa. Hanya ce mai kyau don gina ƙarfi a cikin jiki na sama da ainihin. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan kun kasance sabon motsa jiki, yana iya zama da amfani a sami mai horarwa ko gogaggen mutum ya jagorance ku har sai kun ji daɗin yin shi da kanku. Koyaushe tuna farawa tare da jin daɗin adadin maimaitawa kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
Me ya sa ya wuce ga Gwiwar Nauyin Jiki Juyin Juyawa?
- Rage Layin Juya-Up: A cikin wannan sigar, ƙafafunku suna ɗagawa a kan benci ko mataki, suna ƙara ƙarfin motsa jiki yayin da kuke ƙara yawan nauyin jikin ku.
- Layin Juya Hannu Guda Guda: Wannan bambancin yana buƙatar ka aiwatar da turawa da jere tare da hannu ɗaya kawai a lokaci guda, ƙara wahala da ƙara shigar da jigon ka.
- Layukan Tura-Up tare da Ƙungiyoyin Resistance: Ta hanyar ƙara makada na juriya zuwa motsa jiki, za ku iya ƙara wahala kuma kuyi aiki da tsokoki ta wata hanya dabam.
- Layin Tura-Up tare da Dumbbells: Wannan bambancin ya ƙunshi riƙe dumbbell a kowane hannu yayin da kuke yin turawa da jere, ƙara ƙarin nauyi da juriya ga motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Gwiwar Nauyin Jiki Juyin Juyawa?
- Squats Nauyin Jiki: Squats babban ƙari ne yayin da suke niyya ga ƙananan jiki, suna ba da cikakkiyar motsa jiki na jiki lokacin da aka haɗa su tare da mayar da hankali na sama na Jikin Ƙarƙashin Ƙarƙashin Ƙarfafawa.
- Jigi-jita: Jawo-ups suna aiki a kan ƙungiyoyin tsoka iri ɗaya kamar layin ƙwanƙwasa turawa, musamman baya da hannaye, amma daga kusurwa daban-daban, suna ba da ƙarin tsarin horo na yau da kullun.
Karin kalmar raɓuwa ga Gwiwar Nauyin Jiki Juyin Juyawa
- Kneeling Tushen Layi
- Aikin Jiki Na Kirji
- Babu Motsa Kirjin Kayan Kayan Aiki
- Dabarun turawa guiwa
- Tuƙi Nauyin Jiki
- Ayyukan Ƙarfafa Ƙirji
- Aikin Gida don Kirji
- Motsa jiki don Pectorals
- Kneeling Push-up Row Tutorial
- Aikin Jiki Don Babban Jiki