Hannun gwiwar hannu sama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Hannun gwiwar hannu sama

Elbow Push Up shine ƙalubalen motsa jiki na sama wanda ke kaiwa ƙirji, kafadu, da hannaye, yayin da kuma ke shiga cikin ainihin. Yana da cikakke ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke son haɓaka ƙarfin babba da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya ƙara sautin tsoka, haɓaka juriyar jikin ku, da haɓaka aikin jikin ku gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Hannun gwiwar hannu sama

• Matsa kanka daga bene ta amfani da hannunka da ƙarfin jikinka na sama, kiyaye jikinka madaidaiciya da tsauri, kama da farkon matsayin turawa na gargajiya.
• Yanzu, runtse jikinka zuwa ƙasa, amma wannan lokacin, maimakon ƙirjinka ya taɓa ƙasa, gwiwar gwiwarka yakamata su taɓa ƙasa.
• Ka sake tura jikinka zuwa sama ta amfani da hannayenka, amma wannan lokacin, ka tabbata cewa gwiwar gwiwarka sun bar bene na ƙarshe.
• Maimaita waɗannan motsin don adadin da kuke so na maimaitawa, tabbatar da kiyaye ƙaƙƙarfan jikin ku da iko a duk lokacin aikin.

Lajin Don yi Hannun gwiwar hannu sama

• Babban Haɗin kai: Yana da mahimmanci don haɗa jigon ku a duk lokacin motsa jiki. Wannan yana nufin ƙarfafa tsokoki na ciki, wanda ke taimakawa wajen kiyaye layin jiki madaidaiciya tun daga kan ku zuwa dugadugan ku. Kuskure na yau da kullun shine barin kwatangwalo ko ɗagawa, wanda zai haifar da ƙananan ciwon baya kuma yana rage tasirin motsa jiki.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Maimakon haka, rage jikin ku a hankali kuma a cikin tsari mai sarrafawa, sa'an nan kuma matsa baya da iko. Wannan zai tabbatar da cewa tsokoki sun cika duk lokacin motsa jiki kuma suna rage haɗarin rauni.
• Cikakkun Motsi: Don samun fa'ida daga gwiwar gwiwar hannu tura sama

Hannun gwiwar hannu sama Tambayoyin Masu Nuna

Shi beginners za su iya Hannun gwiwar hannu sama?

Ee, masu farawa zasu iya yin motsa jiki na Elbow Push Up, amma yana iya zama ɗan ƙalubale saboda yana buƙatar adadin ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Idan yana da wahala sosai, akwai gyare-gyare da sauƙin bambance-bambancen turawa waɗanda zasu iya taimakawa masu farawa haɓaka ƙarfin su.

Me ya sa ya wuce ga Hannun gwiwar hannu sama?

• Faɗin Riko da Turawa: Wannan bambancin yana buƙatar ka sanya hannayenka fadi fiye da fadin kafada, mai da hankali kan tsokoki na kirji.
• Spiderman Push-up: Wannan bambancin ya haɗa da kawo gwiwa zuwa gwiwar gwiwar ku yayin kowane maimaitawa, wanda ke ƙara motsa jiki na ciki da na wucin gadi zuwa daidaitattun turawa.
• Pike Push-up: Wannan bambancin yana buƙatar ku ci gaba da hawan hips, kama da matsayi na pike, wanda ke kaiwa kafadu da babba baya.
• Ƙarƙashin Ƙarfafawa: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani wuri mai tsayi, wanda ke ƙara wahalhalu kuma yana kai hari ga kirjin ku da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Hannun gwiwar hannu sama?

• Plank: Ayyukan motsa jiki, kamar Elbow Push-ups, suna shiga tsakiya da na sama, musamman makamai da kafadu. Suna haɓaka ƙwanƙwasawa na Elbow ta hanyar samar da tsayin daka wanda zai iya taimakawa wajen ƙara ƙarfi da juriya a waɗannan wuraren.
• Diamond Push-ups: Wadannan tura-ups, kamar Elbow Push-ups, suna mai da hankali kan triceps da kirji, amma kuma suna shiga kafadu da baya. Suna haɗakar da Elbow Push-ups ta hanyar samar da bambance-bambancen da ke kalubalantar waɗannan tsokoki ta hanya daban-daban, inganta ingantaccen ci gaban tsoka.