Jiki-Up

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Jiki-Up

Jiki-Up cikakken motsa jiki ne wanda ke mai da hankali kan ƙarfafa jiki na sama, gami da hannuwa, kafadu, da ainihin. Yana da manufa ga daidaikun mutane na kowane matakan motsa jiki waɗanda ke son haɓaka ƙarfin jikinsu na sama, kwanciyar hankali, da sassauci. Mutane za su so yin wannan motsa jiki ba wai kawai yana haɓaka ƙarfin jiki da juriya ba amma yana taimakawa wajen inganta matsayi, rage haɗarin rauni, da haɓaka aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Jiki-Up

• Tsayar da jikinka madaidaiciya da ƙwanƙwasa, runtse ƙirjin ka zuwa ƙasa kamar kana yin turawa.
• Ka tura jikinka zuwa sama yayin da kake karkatar da gwiwoyi zuwa kirjinka, kuma ka koma kan kasusuwan zama, ka ɗaga hips ɗinka sama sama da isa ga ƙafafu zuwa saman rufin.
• A hankali a mirgine baya zuwa wurin farawa, shimfiɗa ƙafafunku baya kan maɗaukakin saman da komawa zuwa matsayin katako.
• Maimaita jerin don adadin da ake so na maimaitawa, tuna don kiyaye ainihin ku kuma kula da iko a duk lokacin motsi.

Lajin Don yi Jiki-Up

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Kowane motsi yakamata a sarrafa shi kuma da gangan. Kuskure na yau da kullun shine yin aikin motsa jiki da sauri, wanda zai haifar da mummunan tsari da rauni mai yuwuwa. Maimakon haka, mayar da hankali kan ingancin kowane wakilin, ba yawa ba.
• Shiga Mahimmancin ku: Yana da mahimmanci don kiyaye jigon ku a duk tsawon lokacin motsa jiki don samun mafi kyawun sa. Wannan ba wai kawai yana taimakawa wajen ƙarfafa tsokoki na tsakiya ba amma yana ba da kwanciyar hankali da goyon baya ga kashin baya.
• Dumi Dumi: Kafin fara aikin motsa jiki, tabbatar da cewa kun dumama jikin ku da kyau. Wannan yana taimakawa wajen shirya tsokoki da

Jiki-Up Tambayoyin Masu Nuna

Shi beginners za su iya Jiki-Up?

Motsa jiki-Up na iya zama ƙalubale sosai, musamman ga masu farawa, saboda yana buƙatar adadi mai kyau na ƙarfin jiki na sama, ainihin kwanciyar hankali, da daidaitawa. Koyaya, tare da ingantacciyar jagora, ci gaba, da gyare-gyare, masu farawa sannu a hankali zasu iya yin aikinsu don yin wannan darasi. Ana ba da shawarar koyaushe don farawa da motsa jiki na yau da kullun don haɓaka ƙarfi sannan a hankali matsawa zuwa hadaddun kamar Jiki-Up. Hakanan, yana da mahimmanci don tabbatar da tsari daidai don hana raunin da ya faru. Tuntuɓar mai horar da motsa jiki ko ƙwararru koyaushe abu ne mai kyau lokacin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Jiki-Up?

• Wani bambancin shine Jiki-Up tare da ƙwanƙwasa gwiwa, inda kuka kawo gwiwoyi zuwa kirjin ku a saman motsi.
• Jikin Hannu-Ɗaya-Up shine bambancin ƙalubale inda kuke yin motsa jiki ta amfani da hannu ɗaya lokaci ɗaya.
• Jiki-Up tare da ɗaga ƙafa ya ƙunshi ɗaga ƙafa ɗaya a cikin iska yayin yin motsi, shigar da ƙananan jikin ku ma.
• A ƙarshe, Jiki mai nauyi yana ƙara rigar nauyi ko kuma dumbbell da ke tsakanin ƙafafunku don ƙara juriya da sanya motsa jiki ya zama ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Jiki-Up?

• Shirye-shiryen suna haɓaka Jiki-Ups ta hanyar ƙarfafa ainihin tsokoki, inganta kwanciyar hankali da daidaito, waɗanda ke da mahimmanci don aiwatar da Jiki yadda ya kamata.
• Squats suna haɓaka Jiki-Ups ta hanyar ƙarfafa ƙananan jiki, musamman quadriceps da glutes, waɗanda ke taimakawa wajen kiyaye tushe mai ƙarfi da daidaituwa yayin aiwatar da Jiki-Ups.