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

Juya-up wani motsa jiki ne mai matukar tasiri wanda ke karfafawa da kuma sautin jikin na sama, gami da tsokoki a bayanka, hannaye, da kafadu. Ya dace da daidaikun mutane a tsaka-tsaki ko ci-gaba matakin motsa jiki saboda ƙarfin da ake buƙata don ɗaga nauyin jikin mutum. Mutane za su so su yi jan-up saboda ba kawai inganta ƙarfin jiki na sama ba ne kawai, amma kuma suna haɓaka ƙarfin riko, matsayi, da kuma sarrafa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ja-up

• Ja da kafadar ku ƙasa da baya, lanƙwasa ƙafafunku a gwiwa idan ya cancanta, kuma ku haye ƙafarku a bayanku.
• Tare da haɗin gwiwar ku, ja da kanku har sai haƙar ku ta kasance sama da mashaya, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma kada ku bar su su fito.
• Riƙe matsayin na ɗan lokaci a saman, tabbatar da haƙar ku tana kan sandar kuma ƙirjin ku yana kusa da shi.
• Sannu a hankali rage kanku baya har sai hannayenku sun sake mikawa sosai, sannan maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Ja-up

• ** Shiga Mahimmancin ku ***: Wani kuskuren gama gari shine rashin shigar da ainihin ku. Kafin ka fara ja da kanka, tabbatar da shigar da tsokoki na asali. Wannan zai taimaka wajen daidaita jikinka kuma ya hana yin lilo, wanda zai haifar da rauni. Har ila yau yana taimakawa wajen mayar da hankali ga aikin akan tsokoki na jikin ku na sama, yana samar da aikin motsa jiki mafi inganci.
• **A Gujewa Amfani Da Lokacin Lokaci**: Yana da mahimmanci a guji jarabar yin amfani da kuzari don ja da kanka. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Maimakon haka, mayar da hankali kan yin amfani da ƙarfin jikin ku na sama don ɗaga kanku sama da ƙasan kanku a cikin tsari mai sarrafawa.

Ja-up Tambayoyin Masu Nuna

Shi beginners za su iya Ja-up?

Haka ne, masu farawa zasu iya yin motsa jiki, amma yana iya zama kalubale da farko saboda yana buƙatar adadi mai yawa na ƙarfin jiki. Idan mafari ya sami wahalar yin cikakken cirewa, za su iya farawa da ja-in-ja da aka taimaka ta hanyar amfani da makada ko na’urar cirewa. Sauran atisayen da za su iya taimakawa wajen haɓaka ƙarfi don cirewa sun haɗa da tura-up, lankwasa kan layuka, da lanƙwasa bicep. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa rauni.

Me ya sa ya wuce ga Ja-up?

• Faɗin-Grip Pull-Ups: Wannan bambance-bambancen ya haɗa da kama sandar tare da sarari da hannayenku sama da faɗin kafada.
• Tsaki-tsaki-Grip Pull-Ups: A cikin wannan bambancin, kuna riƙe sandar tare da tafin hannunku suna fuskantar juna.
• Commando Pull-Ups: Don wannan darasi, kuna riƙe sandar da hannu ɗaya yana fuskantar gaba ɗayan yana fuskantar baya, yayin da kuke jan kanku a madadin kowane gefe.
• Ƙunƙarar Jawo-Ups: Wannan bambancin ya haɗa da yin daidaitaccen ja-up tare da ƙarin nauyi a haɗe zuwa jikinka don ƙara juriya.

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

• Bent-Over Rows: Wannan motsa jiki kuma yana kaiwa ga tsokoki na baya, musamman latissimus dorsi da rhomboids, kuma yana cike da cirewa ta hanyar yin aiki da wadannan tsokoki daga wani kusurwa daban-daban, yana taimakawa wajen gina karfi da daidaito.
• Push-ups: Yayin da farko ke aiki da ƙirji da triceps, tura-ups kuma suna haɗar da tsokoki na tsakiya da baya, suna ba da ma'auni don cirewa da kuma tabbatar da aikin motsa jiki na sama mai kyau.