Hannun Hannun Hannu - Juya Tura-Up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Hannun Hannun Hannu - Juya Tura-Up

Elbow Lift - Reverse Push-Up shine motsa jiki na musamman na jiki wanda ke ƙarfafa tsokoki a cikin kafadu, triceps, da babba baya. Kyakkyawan motsa jiki ne ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da yanayin su. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta ƙarfin aikin ku, taimakawa rigakafin rauni, da kuma ba da gudummawa ga ƙayyadaddun toning da ma'anar jikin ku na sama.

Yanayinta: tsammanin nuni a nuni Hannun Hannun Hannu - Juya Tura-Up

• Yi tafiya da ƙafafu a gaban ku kuma motsa duwawunku daga benci, tallafawa nauyin ku da hannuwanku.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku har sai sun samar da kusurwa 90-digiri, ajiye bayanku kusa da benci.
• Da zarar kun isa mafi ƙasƙanci, matsawa jikinku baya ta amfani da hannaye da kafadu har sai gwiwar hannu sun mike amma ba a kulle ba.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku yayin aikin.

Lajin Don yi Hannun Hannun Hannu - Juya Tura-Up

• **Motsi Mai Sarrafawa:** Makullin wannan motsa jiki shine ka ɗaga jikinka ta amfani da ƙarfin gwiwar gwiwar ka, ba hannunka ko wuyan hannu ba. Matsa sama daga bene ta hanyar mika gwiwar gwiwar ku yayin da kuke kiyaye jikin ku a mike da tauri. Ka guji duk wani motsi ko motsi mai sauri saboda suna iya haifar da rauni kuma ba za su yi aiki yadda ya kamata ba.
• ** Haɗa Babban Mahimmancin ku:** Kula da maƙasudin cibiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye jikinka ba kuma ya daidaita amma kuma yana shiga tsokoki na ciki, yana sa aikin ya fi tasiri. Barin hips ɗinku ya yi ƙasa ko ɗaga gindinku da yawa kurakurai ne na yau da kullun waɗanda zasu iya rage tasirin motsa jiki da yuwuwar.

Hannun Hannun Hannu - Juya Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Hannun Hannun Hannu - Juya Tura-Up?

Ee, masu farawa zasu iya yin aikin motsa jiki na Elbow Lift - Reverse Push-Up, amma yakamata suyi hakan da taka tsantsan. Wannan motsa jiki yana buƙatar adadi mai kyau na ƙarfin jiki da kwanciyar hankali, don haka masu farawa zasu iya samun kalubale da farko. Ana ba da shawarar farawa da motsa jiki mafi sauƙi don haɓaka ƙarfi kuma sannu a hankali ci gaba zuwa ƙarin ci gaba kamar Elbow Lift - Reverse Push-Up. Koyaushe tuna don kiyaye tsari mai kyau don guje wa raunin da ya faru. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, zai fi kyau ku yi shi ƙarƙashin kulawar mai horar da motsa jiki.

Me ya sa ya wuce ga Hannun Hannun Hannu - Juya Tura-Up?

• FASAHA ROAPLING: Wannan shine ƙaramar sigar da aka sanya a kan wani babban yanki, rage adadin nauyin jikinku ya ɗaga.
• Juya Hannun Hannu ɗaya: Wannan bambancin yana ƙara wahala ta hanyar buƙatar ku ɗaga nauyin jikin ku da hannu ɗaya kawai, yayin da ɗayan yana bayan ku.
• Maɗaukakin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa: A cikin wannan bambancin, an sanya hannayenku fadi fiye da fadin kafada, wanda ya fi mayar da hankali ga ƙirjin ku da tsokoki na kafada.
• The Close Grip Reverse Push-Up: Anan, an sanya hannayen ku kusa da nisan kafada, yana ƙara ƙarfi akan triceps da tsokoki na gaba.

Me suna da abin da ya sanya ɗaukehawa ga Hannun Hannun Hannu - Juya Tura-Up?

• Push-ups: Har ila yau turawa na yau da kullum yana aiki akan ƙungiyoyin tsoka iri ɗaya kamar Elbow Lift - Reverse Push-Up, ciki har da kirji, kafadu, da triceps, yana mai da shi babban motsa jiki na gaba don ƙarfin jiki na gaba.
• Plank: Tsare-tsare babban motsa jiki ne wanda kuma ke haɗa kafadu da hannaye, yana ba da tushe mai ƙarfi da haɓaka daidaito da kwanciyar hankali gabaɗaya, waɗanda ke da mahimmanci don aiwatar da Elbow Lift - Reverse Push-Up yadda ya kamata.