Juya tura-up

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Juya tura-up

Reverse Push-up wani ƙalubale ne na motsa jiki na sama wanda ke kaiwa triceps, kafadu, da ainihin, yana ba da cikakkiyar motsa jiki wanda ke taimakawa haɓakar tsoka da haɓaka ƙarfi. Yana da manufa ga daidaikun mutane a matsakaici ko matakin motsa jiki na ci gaba, suna neman ƙara ƙarfin jikinsu na sama da ainihin motsa jiki. Haɗa Reverse Push-ups a cikin abubuwan yau da kullun na iya haɓaka daidaiton jiki, haɓaka mafi kyawun matsayi, da haɓaka ƙarfin jiki gabaɗaya, yana mai da shi ƙari mai kyawawa ga waɗanda ke neman ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Juya tura-up

• Sanya dabino a kasa kusa da kafadu, yatsunsu suna nuni zuwa ga ƙafafunku.
• Matsa jikinka zuwa sama ta hanyar daidaita hannayenka, ɗaga jikinka na sama da kwatangwalo daga ƙasa, yayin da kake ajiye ƙafafu da hannayenka a ƙasa.
• A saman motsi, jikinka ya kamata ya samar da madaidaiciyar layi daga kai zuwa gwiwoyi.
• Sannu a hankali rage jikinku baya zuwa wurin farawa ta hanyar lanƙwasa hannuwanku, kammala maimaitawa ɗaya na juyawa baya.

Lajin Don yi Juya tura-up

• Shiga Jikinku: Haɗa tsokoki na ciki kafin ku fara ɗaga jikin ku. Wannan zai taimaka wajen daidaita jikinka kuma ya hana duk wani nau'i mara kyau a bayanka. Ka tuna, jujjuyawar turawa tana kaiwa triceps, kafadu da ainihin ku, don haka kiyaye waɗancan wuraren a duk lokacin motsa jiki.
• Daidaitaccen Motsi: Don yin motsi, lanƙwasa gwiwar gwiwar ku kuma ku runtse jikinku zuwa ƙasa har sai gwiwar gwiwar ku sun zama kusurwa 90-digiri. Sa'an nan, tura jikinka baya zuwa wurin farawa. Tabbatar cewa motsi naka yana sarrafawa kuma ya tsaya. Ka guji yin gaggawar motsa jiki saboda yana iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Kurakurai gama gari don gujewa:
• Overextending da

Juya tura-up Tambayoyin Masu Nuna

Shi beginners za su iya Juya tura-up?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Push-up, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfin jiki na sama. Yana da mahimmanci a fara da sigar da aka gyara ko ƙananan maimaitawa idan kun kasance mafari. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Hakanan yana da kyau a tuntuɓi mai horar da motsa jiki ko ƙwararre don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Juya tura-up?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙafafunku sun fi girma fiye da hannayenku, suna ƙara ƙarin ƙarfi ga motsa jiki da kuma mai da hankali kan ƙirji na sama da kafadu.
• Juya turawa tare da Ƙwallon Ƙarfafawa: Anan, kuna yin motsa jiki tare da hannayenku akan ƙwallon kwanciyar hankali, wanda ke haɗa ainihin ku kuma yana inganta daidaito da kwanciyar hankali.
• Juya Ƙafar Ƙafa guda ɗaya: Wannan bambancin yana buƙatar ka ɗaga ƙafa ɗaya daga ƙasa yayin yin aikin motsa jiki, wanda ke ƙara ƙarfin jiki kuma yana motsa jikinka.
• Juya turawa tare da Ƙungiyoyin Resistance: Ta ƙara juriya zuwa motsa jiki, za ku iya ƙara matakin wahala kuma ku haɗa ƙarin ƙungiyoyin tsoka.

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

• Layukan Juya: Kama da Juya Juyawa, Juyawar Layukan suna ƙarfafa tsokoki na baya, haɓaka matsayi da daidaituwa, waɗanda ke da mahimmanci don yin juzu'i da kyau.
• Plank: Duk da yake ba aikin motsa jiki na hannu kai tsaye ba, motsa jiki na Plank yana ƙarfafa ainihin kuma yana inganta zaman lafiyar jiki gabaɗaya, waɗanda ke da mahimmanci don kiyaye daidaitaccen tsari da daidaito yayin Juyawa Push-ups.