Ja sama

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Teres Major, Trapezius Lower Fibers

Sakonni ga Ja sama

Jawo-up babban motsa jiki ne na sama wanda da farko ke kaiwa tsokoki a baya, hannaye, da kafadu, haɓaka ƙarfi, juriya, da haɓakar tsoka. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, tare da gyare-gyare da ake samu don farawa da ƙalubale ga 'yan wasa masu ci gaba. Mutane za su so yin abubuwan jan hankali saboda suna da tasiri sosai wajen haɓaka ƙarfin jiki na sama, haɓaka tsarin jiki, da ba da gudummawa ga ingantaccen lafiyar jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ja sama

• Tare da kakkausan riko akan sandar, ja ruwan kafadarka ƙasa da baya, lanƙwasa ƙafafu a gwiwoyi idan ya cancanta, kuma ka haye idon idonka.
• Haɗa ainihin ku kuma ja jikinku sama har sai haƙar ku ta kasance sama da mashaya yayin da kuke ajiye gwiwar ku kusa da jikin ku.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa kirjinka yana kusa ko taɓa sandar.
• Sannu a hankali saukar da jikin ku zuwa wurin farawa, cikakken mika hannuwanku da kiyaye iko a cikin motsi.

Lajin Don yi Ja sama

• **A guji Amfani da Lokacin Lokaci:** Kuskure na yau da kullun shine amfani da hanzari don ja da kanka. Wannan na iya haifar da rauni kuma baya shigar da tsokoki yadda ya kamata azaman sarrafawa, tsayayyen motsi. Maimakon yin lilo ko harba kafafu, mayar da hankali kan yin amfani da karfin jikin ku na sama don ɗaga kanku.
• ** Shiga Mahimmancin ku:** Shigar da tsokoki na tsakiya yana da mahimmanci don kiyaye kwanciyar hankali yayin cirewa. Wannan kuma zai taimaka hana jujjuyawar da ba dole ba kuma zai tabbatar da jikinka ya tashi cikin tsari mai sarrafawa.
• **Cikakken Matsayin Motsi:** Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakke.

Ja sama Tambayoyin Masu Nuna

Shi beginners za su iya Ja sama?

Ee, masu farawa zasu iya yin motsa jiki, amma yana iya zama ƙalubale saboda yana buƙatar ƙarfin jiki na sama. Idan mafari ya ga yana da wahala, za su iya farawa da taimakon ja-hujja ta amfani da bandeji mai juriya ko na'ura mai taimako. Wani madadin kuma shine farawa da motsa jiki masu sauƙi kamar turawa da katako don haɓaka ƙarfin jikinsu na sama kafin a ci gaba da jan-up. Yana da mahimmanci koyaushe a tuna don fara sannu a hankali, kula da tsari mai kyau, kuma a hankali ƙara ƙarfi don hana raunin da ya faru.

Me ya sa ya wuce ga Ja sama?

• Faɗin-riko Pull-ups: A cikin wannan bambance-bambance, ana sanya hannaye gaba da kafadu don jaddada tsokoki na baya.
• Ƙunƙwasa-riko: Wannan sigar tana buƙatar hannaye su kasance kusa da juna, suna niyya ga ƙananan lats da biceps.
• Commando Pull-ups: Wannan ya haɗa da kama sandar tare da hannaye kusa da juna da maɓallai daban-daban, wanda ke haɗa ainihin.
• Ƙunƙwasawa mara kyau: Wannan bambancin yana mai da hankali kan raguwar lokacin motsi, yana taimakawa wajen ƙarfafa ƙarfi lokacin da cikakken cirewa ya yi ƙalubale.

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

• Lanƙwasa Layuka: Wannan motsa jiki yana ƙarfafa baya na sama, lats, da biceps, kama da ja-up, amma kuma yana haɗa ƙananan baya da ainihin, haɓaka ƙarfin gabaɗaya da kwanciyar hankali don ingantaccen aikin ja-gora.
• Deadlifts: Ko da yake farkon motsa jiki na jiki da na baya, matattu kuma yana ƙarfafa ƙwanƙwasa da tsokoki na baya, waɗanda ke da mahimmanci don kiyaye tsari da matsayi daidai lokacin ja-up.