Jigilar Nauyi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Jigilar Nauyi

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da baya, kafadu, da makamai, yana ba da cikakkiyar motsa jiki na jiki. Wannan motsa jiki yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙara ƙarfin jikinsu na sama da ƙwayar tsoka. Ta hanyar ƙara nauyi zuwa jan hankali na al'ada, daidaikun mutane na iya ƙalubalantar tsokar su da ƙarfi, haɓaka ƙarfin ƙarfi da haɓakar tsoka.

Yanayinta: tsammanin nuni a nuni Jigilar Nauyi

• Tsaya a ƙarƙashin sandar cire sama, ɗaga sama ka kama sandar tare da hannayenka ɗan faɗi fiye da faɗin kafaɗa da dabino suna fuskantar nesa da kai.
• Ja jikin ku zuwa sama har sai haƙar ku ta kasance a saman sandar, tabbatar da kiyaye jikin ku a tsaye kuma kada ku yi lilo ko amfani da hanzari don tashi kanku.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali rage jikin ku zuwa wurin farawa a cikin tsari mai sarrafawa.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Jigilar Nauyi

• **Ƙara nauyi a hankali ***: Kuskure ɗaya na gama gari shine ƙara nauyi da sauri. Wannan zai iya haifar da mummunan nau'i da raunin da ya faru. Fara da nauyin jikin ku kawai, sannan a hankali ƙara nauyi yayin da ƙarfin ku ya ƙaru. Wannan na iya zama ta hanyar bel mai nauyi, riga mai nauyi, ko riƙe dumbbell tsakanin ƙafafunku.
• **Cikakken Matsayin Motsi ***: Don samun mafi kyawun motsa jiki, yakamata ku yi amfani da cikakken kewayon motsi. Wannan yana nufin farawa daga mataccen rataye tare da mika hannuwanku cikakke, da ja sama har zuwa haƙar ku

Jigilar Nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Jigilar Nauyi?

Jigilar da aka yi nauyi wani motsa jiki ne mai ci gaba kuma maiyuwa bazai dace da masu farawa waɗanda ke farawa da horon ƙarfi ba. Masu farawa yakamata su fara yin aiki akan ƙware na asali kafin ƙara ƙarin nauyi. Yana da mahimmanci a sami tushe mai ƙarfi na ƙarfi da tsari mai kyau don hana rauni. Da zarar mutum zai iya yin ɗimbin ɗimbin ɗigo tare da nauyin jikinsu, za su iya yin la'akari da ƙara nauyi a hankali. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Jigilar Nauyi?

• L-Sit Pull-Up: A cikin wannan bambancin, kuna kula da ƙafafunku a madaidaiciya, matsayi a kwance (ƙirƙirar siffar 'L' tare da jikin ku) yayin aiwatar da cirewa, wanda ke haɗa tsokoki na tsakiya.
• Faɗin-Grip Pull-Up: Wannan bambance-bambancen ya ƙunshi faɗaɗa rikon ku, wanda ke taimakawa wajen ƙaddamar da tsokoki na baya da kafaɗa fiye da daidaitattun ja.
• Close-Grip Pull-Up: A cikin wannan bambance-bambancen, kuna kunkuntar rikon ku, wanda ke ba da fifiko ga ƙananan lats ɗin ku da tsokoki na hannu.
• Mixed-Grip Pull-Up: Wannan bambance-bambancen ya ƙunshi hannu ɗaya yana fuskantar ku, ɗayan kuma nesa da ku, wanda zai iya taimakawa wajen hana rashin daidaituwar tsoka da ƙaddamar da ƙungiyoyin tsoka daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Jigilar Nauyi?

• Deadlifts: Yayin da farko ƙananan motsa jiki da na baya, matattu kuma suna shiga latissimus dorsi kuma suna taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali, wanda ke da mahimmanci don aiwatar da abubuwan jan hankali yadda ya kamata da aminci.
• Layukan Jujjuya: Wannan motsa jiki kuma yana kai hari ga tsokoki na baya, musamman latissimus dorsi, kuma yana taimakawa wajen haɓaka ƙarfin cirewa da sarrafa jiki. Motsa jiki ce mai ja a kwance wanda ke daidaita aikin ja da nauyi a tsaye, yana mai da shi kyakkyawan motsa jiki.