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Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiAraban jiki
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur

Kwangilar Juya Juyawa Ƙarƙashin Tebur wani motsa jiki ne mai ƙarfi wanda ke kaiwa baya, kafadu, da biceps. Yana da kyakkyawan motsa jiki ga masu farawa ko waɗanda ke da ƙayyadaddun kayan motsa jiki kamar yadda kawai yake buƙatar tebur mai ƙarfi. Wannan motsa jiki yana da fa'ida don inganta ƙarfin jiki na sama, haɓaka matsayi, kuma yana da ƙari ga ayyukan motsa jiki na gida saboda dacewa da inganci.

Yanayinta: tsammanin nuni a nuni Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur

  • Ka kwanta a bayanka a ƙarƙashin teburin, sanya jikinka don kirjinka ya kasance kai tsaye a ƙarƙashin gefen tebur.
  • Kai sama ka kama gefen teburin tare da tafukanka suna fuskantar nesa da kai, hannaye sun fi fadi da fadin kafada.
  • Kunna gwiwoyinku kuma ku dasa ƙafafunku da ƙarfi a ƙasa, kiyaye jikinku tsaye daga gwiwoyinku zuwa kafadu.
  • Ja kirjin ku zuwa teburin ta hanyar matse ruwan kafadar ku tare, sannan sannu a hankali rage baya zuwa wurin farawa. Wannan ya kammala maimaita sau ɗaya na Ƙunƙarar Row Bent Knee a ƙarƙashin motsa jiki na Tebur.

Lajin Don yi Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur

  • Riko Mai Kyau: Rike gefen teburin tare da hannuwanku ɗan faɗi fiye da faɗin kafada baya. Rikon naku yakamata ya kasance mai ƙarfi amma kada yayi matsewa don gujewa takura wuyan hannu. Kuskure na gama gari shine kamawa kusa ko faɗi da yawa, wanda zai iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
  • Shiga Mahimmancin ku: Kafin ku fara motsi, ƙarfafa ainihin ku kuma ku kula da wannan haɗin gwiwa a duk lokacin motsa jiki. Wannan ba zai taimaka kawai don kare baya ba, amma kuma zai inganta tasirin motsa jiki.
  • Motsi Mai Sarrafa: Yayin da kake ja da kanka, yi haka cikin santsi da tsari. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga jikinka saboda wannan na iya haifar da rauni kuma ya rage tasiri

Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur Tambayoyin Masu Nuna

Shi beginners za su iya Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur?

Ee, masu farawa za su iya yin motsa jiki na Juyawa Row Bent Knee a ƙarƙashin Tebur. Wannan hakika babban motsa jiki ne ga masu farawa saboda yana amfani da nauyin jiki kuma ana iya gyara shi cikin sauƙi don dacewa da matakin lafiyar mutum. Yana taimakawa wajen ƙarfafa baya, kafadu, da hannaye. Ga yadda za ku iya: 1. Nemo tebur mai ƙarfi wanda zai iya ɗaukar nauyin ku. Tabbatar cewa ba ya girgiza ko kushewa. 2. Kwanta a baya a ƙarƙashin tebur. 3. Kai sama ka kama gefen teburin. Ya kamata hannuwanku su zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. 4. Kiyaye gwiwoyi da ƙafafu a ƙasa. 5. Ja kirjin ku zuwa teburin yayin da kuke ajiye jikin ku a madaidaiciyar layi. 6. Rage kanku baya da iko. Ka tuna, yana da mahimmanci a kula da tsari mai kyau don guje wa rauni da samun fa'ida daga motsa jiki. Idan kun kasance sababbi don motsa jiki, kuna iya tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da kuna yin

Me ya sa ya wuce ga Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur?

  • Jujjuyawar Ƙafa guda ɗaya a ƙarƙashin Tebura: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya daga ƙasa yayin yin motsa jiki, wanda zai iya taimakawa wajen inganta daidaito da ƙarfin asali.
  • Jujjuyawar Layi tare da Hawan ƙafafu ƙarƙashin Tebura: Wannan bambancin ya haɗa da ɗaga ƙafafunku akan dandamali ko mataki yayin aiwatar da motsa jiki, wanda zai iya ƙara ƙalubale ga jikinku na sama.
  • Layin Juya Faɗin Riko a ƙarƙashin Tebura: Wannan bambancin ya haɗa da faɗaɗa rikon ku, wanda zai iya taimakawa tsokaci daban-daban a baya da kafaɗunku.
  • Juya Juyawa tare da Resistance Band a ƙarƙashin Tebura: Wannan bambancin ya haɗa da amfani da ƙungiyar juriya, wanda zai iya ƙara ƙarin juriya ga motsa jiki kuma yana taimakawa inganta ƙarfin tsoka da juriya.

Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur?

  • Planks: Planks sune madaidaicin madaidaicin yayin da suke yin niyya ga tsokoki na asali, waɗanda suke da mahimmanci don kiyaye kwanciyar hankali da tsari yayin Knee mai jujjuyawa a ƙarƙashin Tebura, don haka haɓaka aikin gabaɗaya da rage haɗarin rauni.
  • Jan-sama: kama da jeri na juyawa, jan-up kuma ya yi niyya ga wadanda suka ci gaba da zurfafa jingina kuma suna son kalubalanci kansu gaba .

Karin kalmar raɓuwa ga Jujjuyawar Jiki Lankwasa Ƙarƙashin Tebur

  • Motsa jiki na baya
  • Juyawar motsa jiki
  • Bent Knee Row motsa jiki
  • Tebur Row motsa jiki
  • Motsa jiki na dawowa gida
  • Motsa jiki jere
  • Lankwasa Knee Juyi Juyawa
  • Tebur motsa jiki don baya
  • Jujjuyawar Juyin Tebur
  • Baya yana ƙarfafa motsa jiki