Ja-up

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

Sakonni ga Ja-up

Motsa Jiki shine motsa jiki na sama mai fa'ida sosai wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da baya, hannaye, kafadu, da ƙirji, haɓaka ƙarfi da juriya. Yana da kyakkyawan motsa jiki ga kowa, daga masu farawa zuwa masu sha'awar motsa jiki, waɗanda ke da sha'awar gina ƙarfin jiki na sama da haɓaka ma'anar tsoka. Mutane za su so su yi ja da baya saboda ba kawai suna haɓaka ƙarfin jiki gabaɗaya ba amma kuma suna haɓaka matsayi, haɓaka wasan motsa jiki, da tallafawa aikin dacewa.

Yanayinta: tsammanin nuni a nuni Ja-up

• Ja jikinka sama ta hanyar tuƙi gwiwar gwiwarka zuwa ƙasa, ci gaba da ja har sai haƙoƙinka ya kasance sama da sandar, yayin da kake riƙe jikinka madaidaiciya da ƙwanƙwasa.
• A saman motsi, dakata na daƙiƙa ɗaya, sannan sannu a hankali rage jikinka baya zuwa wurin farawa, kiyaye iko a duk faɗin.
• Tabbatar cewa hannayenku sun cika cikakke kafin fara maimaitawa na gaba.
• Maimaita tsarin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Ja-up

• **Haɗa tsokar tsokar da ta dace**: Fitar da tsokoki na farko suna aiki da tsokoki na baya, amma kuma suna iya haɗa hannu da kafadu idan an yi daidai. Kuskure ɗaya na gama gari shine amfani da ƙarfin hannu da yawa da rashin isa baya. Yi ƙoƙarin mayar da hankali kan jawo gwiwar gwiwar ku ƙasa da baya, maimakon jawo kanku sama da hannayenku. Wannan zai taimaka shigar da tsokoki masu dacewa.
• **A Gujewa Kipping**: Kipping, ko amfani da motsin motsi don taimakawa tayar da kanku, kuskure ne gama gari. Duk da yake wannan na iya ba ka damar yin ƙarin jan-up, yana rage tasirin

Ja-up Tambayoyin Masu Nuna

Shi beginners za su iya Ja-up?

Haka ne, masu farawa zasu iya yin motsa jiki na motsa jiki, amma suna iya samun kalubale da farko saboda cirewa yana buƙatar adadin ƙarfin jiki na sama. Masu farawa za su iya farawa da ƙwanƙwasa masu taimako ta amfani da bandeji ko na'ura mai ɗaukar hoto wanda yawanci zaka iya samu a wuraren motsa jiki. Wani mahimmin farawa mai kyau shine yin ƙwanƙwasa mara kyau inda kuka fara a saman matsayi kuma sannu a hankali ku saukar da kanku ƙasa. A tsawon lokaci, yayin da ƙarfi ya inganta, za su iya ci gaba zuwa yin ja da baya ba tare da taimako ba. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Ja-up?

• Faɗin-grip Pull-up wani sigar ne inda aka sanya hannaye sama da faɗin kafaɗa, yana mai da hankali kan lats na waje.
• Close-grip Pull-up ya haɗa da haɗa hannayenku kusa da juna, wanda ke nufin ƙananan lats da brachialis.
• Kwamandan Pull-up ana yin shi ta hanyar kama sandar tare da hannaye kusa da juna da dabino suna fuskantar saɓani, suna aiki da tsokoki daga kusurwoyi daban-daban.
• L-sit Pull-up shine bambancin ƙalubale inda kuke riƙe ƙafafunku a layi ɗaya zuwa ƙasa a cikin sifar 'L' yayin yin ja-gorar sama, shigar da ainihin jiki da ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Ja-up?

• Layukan Jujjuya: Layukan da aka juyar da su suna aiki da baya, biceps, da riko, kama da ja-hujja, amma daga wani kusurwa daban, wanda zai iya taimakawa gabaɗayan ƙarfin ku da kwanciyar hankali don aiwatar da ja-up.
• Deadlifts: Yayin da farko ƙananan motsa jiki da na baya, matattu kuma suna haɗakar da tsokoki da tsokoki na gaba, waɗanda ke da mahimmanci don cirewa, yin wannan motsa jiki mai fa'ida.