Gyaran Tura Har Zuwa Hannu

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

Sakonni ga Gyaran Tura Har Zuwa Hannu

The Modified Push Up to Forearms motsa jiki ne mai ƙalubale wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da ƙirji, kafadu, hannaye, da cibiya, yana haɓaka ƙarfin babba da juriya gabaɗaya. Wannan gyare-gyaren ya dace da daidaikun mutane a matakan motsa jiki daban-daban, musamman waɗanda ke son haɓaka ƙarfinsu don yin daidaitattun turawa. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ikonsa na inganta daidaiton jiki, haɓaka mafi kyawun matsayi, da ƙara ƙarfin aiki don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Gyaran Tura Har Zuwa Hannu

• Rage jikin ku zuwa ga hannayenku, hannu ɗaya a lokaci guda, kiyaye gwiwar gwiwar ku kai tsaye ƙarƙashin kafadu da jikin ku a madaidaiciyar layi daga kanku zuwa gwiwoyi.
• Matsa jikinka baya zuwa wurin farawa, hannu ɗaya a lokaci guda, kiyaye daidaitawar jikinka.
• Tabbatar cewa jigon ku yana aiki a duk lokacin motsa jiki don kare ƙananan baya da inganta aikin motsa jiki.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tuna kuna numfashi yayin da kuke runtse jikin ku da numfashi yayin da kuke turawa sama.

Lajin Don yi Gyaran Tura Har Zuwa Hannu

• Sarrafa motsin ku: Lokacin sauke jikin ku, lanƙwasa gwiwar gwiwar ku kuma ƙasa da kanku har sai ƙirjin ku ya kusan taɓa ƙasa. Sa'an nan, maimakon matsawa baya, runtse hannuwanku zuwa ƙasa ɗaya bayan ɗaya. Ya kamata a sarrafa wannan motsi kuma a hankali. Ka guji kuskuren gama gari na gaggawa ta hanyar motsi, wanda zai haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Shiga Mahimmancin ku: Ci gaba da tsoma baki cikin aikin motsa jiki. Wannan ba wai kawai zai taimaka wajen kiyaye jikin ku ba kuma a daidaitacce amma kuma zai kara tasirin motsa jiki ta hanyar aiki da abs ɗinku da hannayenku da kirji. Kuskuren gama gari shine bari

Gyaran Tura Har Zuwa Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Gyaran Tura Har Zuwa Hannu?

Ee, masu farawa zasu iya yin Modified Push Up to Forearms motsa jiki. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ƙarfi kuma yana iya zama ƙalubale ga wasu masu farawa. Ana ba da shawarar farawa tare da turawa na asali ko ƙwanƙwasa gwiwa don haɓaka ƙarfi kuma sannu a hankali ci gaba zuwa ƙarin ci-gaba irin su Modified Push Up to Forearms. Koyaushe tuna don kiyaye tsari mai kyau don hana rauni. Yana iya zama taimako don samun mai horo ko ƙwararrun abokan aikin motsa jiki su sa ido don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Gyaran Tura Har Zuwa Hannu?

• Rage Ƙunƙwasawa: A cikin wannan sigar, kuna sanya ƙafafunku a kan wani wuri mai ɗaukaka, ƙara matakin wahala ta hanyar ƙara nauyi a jikinku na sama.
• Riko Mai Faɗi: Wannan bambancin ya haɗa da sanya hannayenku faɗi fiye da faɗin kafaɗa, niyya fiye da tsokar ƙirjin ku.
• Lu'u-lu'u Push Up: Wannan sigar tana buƙatar ku haɗa hannayenku kusa da juna don samar da siffar lu'u-lu'u, mai da hankali kan triceps da tsokoki na ciki na kirji.
• Spiderman Push Up: Wannan shi ne mafi ci gaba bambance-bambancen inda ka kawo daya gwiwa zuwa gwiwar hannu a gefe guda yayin da runtse jikinka, aiki a kan core da obliques ban da na sama jikinka.

Me suna da abin da ya sanya ɗaukehawa ga Gyaran Tura Har Zuwa Hannu?

• Tricep Dips: Tricep Dips Mix Mix CIGABA DA AIKIN SAUKI ta hanyar shirya kwararru ta hanyar yin amfani da ƙarfi da ake buƙata don tursasawa.
• Masu hayewar dutse: tsaunuka masu ja-gari sune babban cikawa ga turawa yayin da suke yin cikakken ƙarfi da ƙarfin gwiwa don turawa.