Juya riko 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, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major

Sakonni ga Juya riko Ja-up

Reverse Grip Pull-up shine aikin motsa jiki na sama mai matukar tasiri wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, tare da girmamawa na musamman akan biceps. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙarfin riko ku, matsayi, da sarrafa jikinku gabaɗaya, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Juya riko Ja-up

• Tare da mika hannunka cikakke, kiyaye kafadunka baya da kirjinka sama, sannan ka ja da kanka har sai hakinka ya wuce sandar, mai da hankali kan matse tsokoki na baya.
• Riƙe matsayi na ɗan lokaci a saman motsin, tabbatar da an haɗa ainihin ku.
• Sannu a hankali rage kanku baya zuwa wurin farawa, tabbatar da sarrafa saukowar ku ba kawai faduwa ba.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Juya riko Ja-up

• Shiga Mahimmancin ku: Yana da mahimmanci don tafiyar da jigon ku cikin duk motsin ku. Wannan yana taimakawa wajen daidaita jikin ku kuma yana hana yunƙurin da ba dole ba. Wasu mutane suna manta da shiga cikin ainihin su, wanda zai iya haifar da nau'i mara kyau da kuma raunin da ya faru.
• Motsi Mai Sarrafa: Guji saurin motsi. Madadin haka, yi aikin a hankali da sarrafawa. Wannan yana taimakawa wajen shiga tsokoki yadda ya kamata kuma yana rage haɗarin rauni. Kuskure na yau da kullun shine yin amfani da hanzari don ja da kanka, wanda zai iya haifar da raunin kafada da baya.
• Cikakkun Motsi: Tabbatar yin aikin ja-in-ja tare da cikakken kewayon motsi. Fara da cikakken mika hannunka a kasa

Juya riko Ja-up Tambayoyin Masu Nuna

Shi beginners za su iya Juya riko Ja-up?

Ee, masu farawa na iya yin juzu'in motsa jiki na juye juye, amma yana iya zama ƙalubale saboda yana buƙatar daidaitaccen adadin ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Idan mafari ya ga yana da wahala sosai, za su iya farawa da ja-in-ja da aka taimaka ko ja-in-ja mara kyau don ƙarfafa ƙarfi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga Juya riko Ja-up?

• Haɗaɗɗen-Grip Pull-Up: Wannan bambancin ya ƙunshi hannu ɗaya a cikin maɗaukakiyar (ƙarƙashin hannu) da ɗayan a cikin ɗimbin ɗimbin yawa (overhand), wanda zai iya taimakawa wajen inganta ƙarfin riko da daidaita ma'auni na tsoka.
• Kwamandan Pull-Up: Don wannan bambancin, kuna riƙe sandar tare da hannaye biyu suna fuskantar juna (riko daidai), wanda babbar hanya ce ta haɗa tsokoki na baya da hannu lokaci guda.
• Faɗin-Grip Reverse Pull-Up: Wannan bambance-bambancen ya ƙunshi riko mai faɗi tare da tafukan ku suna fuskantar ku, wanda ke kai hari ga lats na waje yadda ya kamata.
• Juya Juya Hannu Daya-Hama: Wannan ci-gaba na ci-gaba ya ƙunshi yin motsa jiki da hannu ɗaya kawai, wanda ke ƙara ƙarfi sosai da mai da hankali kan ƙarfin babba na mutum ɗaya.

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

• Hammer Curl yana cika Juya grip Pull-up kamar yadda yake musamman ƙarfafa biceps da brachialis, tsokoki waɗanda ke da hannu sosai yayin motsin cirewa, haɓaka aikin ku gaba ɗaya.
• Deadlift ya cika Reverse grip Pull-up ta hanyar ƙarfafa dukkan sarkar baya, gami da tsokoki na baya da gaɓoɓin gaba, waɗanda ke da mahimmanci don riƙe ƙarfi mai ƙarfi da tsari mai kyau yayin cirewa.