Juya riko Ja-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Juya riko Ja-up
Reverse Grip Pull-up shine aikin motsa jiki na sama mai inganci wanda da farko ke kaiwa tsokoki a baya, hannaye, da kafadu, yayin da kuma ke shiga zuciyar ku. Ya dace da daidaikun mutane a duk matakan dacewa waɗanda ke neman haɓaka ƙarfin jikinsu na sama da inganta ma'anar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin tsarin horo na yau da kullun, zaku iya haɓaka ƙarfin jan ku, haɓaka mafi kyawun matsayi, da samun mafi kyawun bayyanar jikin sama.
Yanayinta: tsammanin nuni a nuni Juya riko Ja-up
- Rataya daga mashaya tare da mika hannuwanku cikakke, kiyaye ainihin ku kuma jikin ku madaidaiciya.
- Ja jikinka zuwa sama ta lankwasa gwiwar gwiwarka da matse ruwan kafadarka tare har sai haƙon ku ya wuce sandar.
- Riƙe wannan matsayi na daƙiƙa guda, sannan sannu a hankali rage jikin ku zuwa wurin farawa, tabbatar da tsawaita hannuwanku gaba ɗaya.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, kiyaye tsari mai kyau a duk lokacin motsa jiki.
Lajin Don yi Juya riko Ja-up
- Shagaltar da Mahimmancin ku: Don samun mafi kyawun wannan motsa jiki, yana da mahimmanci don haɗa tsokoki na asali a cikin motsi. Wannan zai daidaita jikinka kuma ya hana duk wani motsi mara amfani ko motsi, wanda zai iya rage tasirin motsa jiki kuma ya kara haɗarin rauni.
- Motsi Mai Sarrafawa: Guji jarabawar yin amfani da kuzari ko yin motsa jiki da sauri. Madadin haka, mayar da hankali kan motsi mai sarrafa hankali, ja da kanku har sai ƙwanƙolin ku yana sama da mashaya, sannan sannu a hankali rage kanku baya. Wannan zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata ba kawai dogaro da kuzari ba.
- Kiyaye Hannun Hannunku Kusa: Kuskure na gama gari shine fidda gwiwar gwiwar hannu yayin motsi
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 juyi, amma yana iya zama ƙalubale saboda yana buƙatar takamaiman matakin ƙarfin jiki na sama. Masu farawa yakamata su fara da ja-in-ja da aka taimaka ko ja-in-ja mara kyau don haɓaka ƙarfin su a hankali. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don hana raunin da ya faru. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki lokacin fara sabon tsarin motsa jiki.
Me ya sa ya wuce ga Juya riko Ja-up?
- Juyin Juya Haɗe-haɗe: A cikin wannan bambance-bambancen, hannu ɗaya yana amfani da riƙon baya yayin da ɗayan yana amfani da riko na gargajiya, yana haifar da rashin daidaituwa wanda dole ne tsokoki suyi aiki don gyarawa.
- Rikon Juya Nauyi Mai Nauyi: Ƙara nauyi ta bel mai nauyi ko riga yana ƙara wahalhalu da ƙarfin juyi riƙon juyi, yana ƙalubalantar tsokar ku har ma.
- Riko Mai Juya Hannu Daya-Daya: Wannan ci-gaba na ci-gaban ya ƙunshi yin ja da hannu ɗaya kawai, yana haɓaka ƙarfin da ake buƙata sosai da mai da hankali kan ƙarfin haɗin gwiwa.
- The Reverse Grip Muscle-Up: Wannan shi ne mafi hadaddun bambancin wanda ya haɗu da juzu'i na juyi tare da tsomawa, canzawa daga ja zuwa turawa a cikin motsi guda ɗaya, yana aiki da dukan jiki na sama.
Me suna da abin da ya sanya ɗaukehawa ga Juya riko Ja-up?
- Layukan da aka juyar da su wani motsa jiki ne mai alaƙa, kamar yadda kuma suke amfani da juzu'i na baya kuma suna aiki da ƙungiyoyin tsoka iri ɗaya kamar yadda ake jujjuya riko, amma daga wani kusurwa daban, inganta ma'auni na tsoka da hana raunin da ya wuce kima.
- Bicep curls motsa jiki ne mai fa'ida don yin tare da jujjuyawar riko saboda suna niyya da biceps musamman, suna taimakawa haɓaka ƙarfi da juriya a cikin wannan rukunin tsoka wanda ke da mahimmanci don aiwatar da jan-up yadda ya kamata.
Karin kalmar raɓuwa ga Juya riko Ja-up
- Juya riko ja-up motsa jiki
- Motsa jiki na baya
- Ayyukan ƙarfafawa na baya
- Dabarun cire nauyin jiki
- Juya aikin riko hannun
- Horo don tsokoki na baya
- Bambance-bambancen ja-up
- Juya riko baya motsa jiki
- Motsa jiki don baya
- Dabarun ja don tsokar baya.