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

Juye-up wani motsa jiki na sama mai tasiri sosai wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye, yayin da kuma ke shiga zuciyar ku. Sun dace da duk wanda ke neman ƙara ƙarfin jikinsu na sama, inganta ma'anar tsoka, ko haɓaka matakin dacewarsu gabaɗaya. Ta hanyar haɗa abubuwan jan hankali a cikin aikin motsa jiki na yau da kullun, zaku iya haɓaka ƙarfin aikin ku, haɓaka aikin ku na zahiri, har ma da haɓaka yanayin ku da daidaitawar jikin ku.

Yanayinta: tsammanin nuni a nuni Ja sama

• Ja jikinka sama ta hanyar matse ruwan kafadarka tare yayin da kake ajiye gwiwar gwiwarka kusa da jikinka har zuwa lokacin da haƙonka ya wuce sandar.
• Tabbatar cewa asalin ku yana aiki kuma jikin ku baya juyawa da baya yayin motsi.
• Riƙe matsayi a saman na ɗan lokaci, sannan sannu a hankali rage jikinka baya zuwa wurin farawa.
• Maimaita aikin don adadin saiti da maimaitawa da kuke so.

Lajin Don yi Ja sama

• ** Shiga Mahimmancin ku ***: Don aiwatar da cirewa da kyau, kuna buƙatar shigar da tsokoki na asali. Wannan yana taimakawa wajen daidaita jikin ku kuma ya hana yin lilo mara amfani. Kuskure na yau da kullun shine mayar da hankali kan makamai da baya kawai, amma ja da baya shine cikakken motsa jiki kuma shigar da ainihin ku zai taimaka muku aiwatar da su yadda yakamata.
• **Kada Ka Yi Gaggawa ***: Yana da mahimmanci a yi jan-up a hankali a hankali. Wannan yana tabbatar da hakan

Ja sama Tambayoyin Masu Nuna

Shi beginners za su iya Ja sama?

Ee, masu farawa na iya yin atisayen motsa jiki, amma yana iya zama ƙalubale saboda yana buƙatar gagarumin ƙarfin jiki na sama. Ga 'yan shawarwari ga masu farawa: 1. Fara da Taimakon Jawo: Yi amfani da bandeji mai juriya ko na'ura mai taimako a wurin motsa jiki don taimakawa wajen ɗaga nauyin jikin ku. 2. Hankali mara kyau: Yi tsalle ko yi amfani da mataki don samun haƙar ku sama da sandar, sannan ku rage kanku a hankali. 3. Layukan Juyawa: Wannan motsa jiki yana amfani da tsokoki iri ɗaya amma yana ba ku damar zama kusa da ƙasa. 4. Ƙarfafa tsokoki: Yi aiki akan ƙarfafa baya, kafada, da tsokoki na hannu tare da wasu motsa jiki kamar layuka na dumbbell ko bicep curls. 5. Ci gaba a hankali: A hankali a yi ƙoƙarin yin ƙarin jan-up akan lokaci. Kada ku yi sauri, saboda yana da mahimmanci a kula da tsari mai kyau don hana raunin da ya faru. Ka tuna, yana da mahimmanci koyaushe don dumi kafin motsa jiki kuma a kwantar da hankali daga baya. Yin shawarwari tare da ƙwararrun motsa jiki na iya zama da amfani don tabbatar da cewa kuna yin abin

Me ya sa ya wuce ga Ja sama?

• Faɗin-Grip Pull-Up shine bambance-bambancen cirewa inda aka sanya hannayenku fadi fiye da fadin kafada, tare da jaddada tsokoki na baya.
• Neutral-Grip Pull-Up ya haɗa da kama sandar tare da tafin hannunku suna fuskantar juna, wanda zai iya rage damuwa a wuyan hannu da kafadu.
• Commando Pull-Up shine bambancin inda zaku kama sandar tare da hannaye biyu suna fuskantar sabanin kwatance kuma ku ja kan ku zuwa kowane gefen mashaya, kuna niyya ga ƙungiyoyin tsoka daban-daban.
• L-Sit Pull-Up shine bambancin cirewa inda kuke riƙe kafafunku a layi daya zuwa ƙasa a wurin zama yayin da kuke jawa sama, wanda ke haɗa ainihin ku da jikin ku na sama.

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

• Push-ups suna ba da gudummawa ta hanyar yin aiki da ƙungiyoyin tsoka masu adawa; yayin da jan-ups da farko ke kaiwa baya da biceps, tura-ups suna aiki da ƙirjin ku, kafadu, da triceps, don haka tabbatar da daidaiton motsa jiki na sama.
• Lat pulldowns suna kama da ja-ups ta yadda sukan yi niyya ga tsokoki iri ɗaya - latissimus dorsi ko 'lats' - amma ana iya yin su da nauyi mai sauƙi, yana taimakawa wajen ƙarfafa ƙarfi da juriya a cikin waɗannan tsokoki, don haka inganta haɓakar ku. yi.