Juya gefe tare da Tawul

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

Sakonni ga Juya gefe tare da Tawul

The Side Push-up with Towel motsa jiki ne mai ƙalubale wanda ke kai hari ga ƙirji, kafadu, da tsokoki na tsakiya, yana ba da cikakkiyar motsa jiki na sama. Matsayin motsa jiki ne mai kyau ga daidaikun mutane a tsaka-tsaki ko ci gaba matakin motsa jiki da ke neman ƙara ƙarfin jikinsu na sama da kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaituwar jikin ku gabaɗaya, daidaitawa, da juriyar tsoka, yana mai da shi ƙari mai mahimmanci ga waɗanda ke neman ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Juya gefe tare da Tawul

• Sanya hannunka na kyauta akan tawul, tafin hannun ƙasa da yatsu a ware.
• Rage jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwar ka har sai ƙirjinka ya kusa taɓa tawul.
• Matsa jikinka baya zuwa wurin farawa ta hanyar mika gwiwar gwiwarka da amfani da karfin zuciyarka.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza gefe kuma kuyi ayyuka iri ɗaya tare da ɗayan hannun ku.

Lajin Don yi Juya gefe tare da Tawul

• Form da Ya dace: Sanya hannunka na sama a ƙasa a gaban ƙirjinka don tallafi, kuma hannunka na ƙasa ya kamata ya kasance daidai da jikinka. Tsaya kafafunku madaidaiciya kuma ku jeri saman juna. Wannan nau'i yana taimakawa wajen kiyaye daidaito da kwanciyar hankali yayin motsa jiki.
• Motsi Mai Sarrafa: Yayin da kake tura jikinka na sama daga ƙasa ta amfani da hannun ƙananan hannunka, tabbatar da yin shi a hankali da sarrafawa. Ka guji motsi ko motsi mai sauri saboda suna iya haifar da rauni ko rauni na tsoka.
• Fasahar Numfashi: Yana da mahimmanci a kula da yanayin numfashi mai kyau yayin wannan motsa jiki. Yi numfashi yayin da kake runtse jikinka da fitar da numfashi yayin da kake tura jikinka sama. Wannan

Juya gefe tare da Tawul Tambayoyin Masu Nuna

Shi beginners za su iya Juya gefe tare da Tawul?

Ee, masu farawa za su iya yin Cigaban Ƙarfafawa tare da motsa jiki na Tawul. Koyaya, yana da mahimmanci a fara da adadi mai daɗi na maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Wannan darasi na farko yana kaiwa ga kirji, kafadu, da triceps. Hakanan ana ba da shawarar kiyaye tsari mai kyau don hana kowane rauni. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatarwa da tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Juya gefe tare da Tawul?

• Juya Hannu guda ɗaya: Ana yin wannan bambancin ta hanyar kwanciya a gefenka, sanya hannu ɗaya akan kafada da ɗayan a ƙasa, sannan tura sama ta amfani da hannu a ƙasa.
• Ci gaba na gefe tare da ɗaga ƙafa: Wannan bambancin yana ƙara ɗaga ƙafa zuwa daidaitaccen bugun gefen gefe, yana ƙara ƙalubale zuwa ma'auni da ƙarfin ainihin ku.
• Rage gefen juzu'i: Wannan bambance-bambancen ya ƙunshi sanya ƙafafunku a kan wani yanki mai zurfi kamar mataki ko benci, ƙara wahalar tsoka da niyya ga ƙungiyoyi daban-daban.
• Juriya na gefe tare da Resistance Band: Wannan bambancin ya ƙunshi yin amfani da band ɗin juriya a kusa da wuyan hannu, samar da ƙarin juriya da haɓaka ƙalubalen ga jikinka na sama.

Me suna da abin da ya sanya ɗaukehawa ga Juya gefe tare da Tawul?

• Plank: Plank ya cika Side Push-Up tare da Tawul yayin da yake ƙarfafa tsokoki na asali, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin turawa ta gefe, haɓaka aikin gabaɗaya da rage haɗarin rauni.
• Dumbbell Side Lateral Tadawa: Wannan motsa jiki yana cike da Ƙaƙwalwar Side tare da Tawul ta hanyar yin niyya ta gefen gefe, waɗanda kuma suke aiki yayin turawa ta gefe, don haka inganta ƙarfin kafada da kwanciyar hankali, da haɓaka mafi kyawun tsari da tasiri yayin turawar gefe- sama.