Juyawa Push-up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Obliques, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Pectineous, Pectoralis Major Clavicular Head, Rectus Abdominis, Triceps Brachii

Sakonni ga Juyawa Push-up

Juyawa Push-up motsa jiki ne mai ƙarfi wanda ke haɓaka ƙarfin jiki na sama, yana haɓaka kwanciyar hankali, da haɓaka sassauƙa gabaɗaya. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ayyukansu na yau da kullun. Haɗa Juyawa Push-ups a cikin aikin motsa jiki na iya taimakawa don haɗa ƙungiyoyin tsoka da yawa a lokaci ɗaya, haɓaka ingantacciyar ma'auni na jiki, da ƙara ƙalubale mai ƙalubale zuwa tafiyar motsa jiki.

Yanayinta: tsammanin nuni a nuni Juyawa Push-up

• Rage jikin ku zuwa ƙasa, kiyaye ainihin ku kuma ku maƙwabtanku kusa da jikin ku.
• Matsa baya zuwa wurin farawa, amma yayin da kuke yin haka, matsar da nauyin ku zuwa hannun hagunku, juya jikinku zuwa dama, kuma ku ɗaga hannun dama zuwa sama, yana ƙarewa a cikin matsayi na gefe.
• Rage hannun dama na baya zuwa wurin farawa kuma maimaita turawa, wannan lokacin canza nauyin ku zuwa hannun dama kuma juya jikin ku zuwa hagu, ɗaga hannun hagu zuwa sama.
• Ci gaba da canza ɓangarorin tare da kowane wakili, tabbatar da cewa kuna kiyaye madaidaicin jigon jiki da madaidaiciyar layin jiki a duk lokacin motsa jiki.

Lajin Don yi Juyawa Push-up

• **Motsin da ake sarrafawa**: Lokacin juyawa, yi haka a hankali da sarrafawa. Yin gaggawa ta hanyar motsi zai iya haifar da mummunan tsari, wanda zai iya haifar da rauni. Bayan ka matsa sama, juya jikinka zuwa gefe ɗaya kuma ka shimfiɗa hannun gefe ɗaya zuwa rufi, samar da siffar T tare da jikinka.
• **A Gujewa Juna Baya**: Kuskure na yau da kullun shine barin baya ya yi kasala ko baka lokacin motsa jiki. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya kuma ya rage tasirin motsa jiki. Haɗa ainihin tsokoki a duk lokacin motsa jiki don kiyaye madaidaiciyar layi daga kan ku zuwa dugadugan ku.
• **Kada Ku Tsallake Juyawa**: Wasu

Juyawa Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa Push-up?

Ee, masu farawa zasu iya yin jujjuya motsa jiki, amma yana iya zama ƙalubale saboda yana buƙatar takamaiman matakin ƙarfin jiki da daidaito. Ya kamata masu farawa su fara da turawa na asali kuma a hankali su haɗa ƙarin ci-gaba kamar jujjuyawar turawa cikin abubuwan yau da kullun yayin da ƙarfinsu ya inganta. Yana da mahimmanci a kula da tsari mai kyau don guje wa raunuka. Idan mafari ya ga yana da wahala sosai, za su iya gyara motsa jiki ta hanyar yin shi akan gwiwoyi har sai sun sami ƙarin ƙarfi.

Me ya sa ya wuce ga Juyawa Push-up?

• Spiderman Juyawa Push-up: A cikin wannan sigar, yayin da kuke sauke jikinku zuwa ƙasa, kawo gwiwa ɗaya zuwa gwiwar gwiwar ku a gefe guda. Yayin da kake turawa sama, juya jikinka zuwa gefe guda kuma ka mika hannunka zuwa rufi.
• Hannun Hannu ɗaya yana jujjuya turawa: Wannan shine ƙarin ci gaba, inda zakuyi turawa da hannu ɗaya a ƙasa ɗayan kuma mika tsaye a gabanku. Yayin da kake turawa sama, juya jikinka zuwa gefen mika hannu.
• Ƙafafun Ƙafafun Juyawa Juya-up: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani wuri mai ɗaukaka. Yayin da kake yin turawa da dawowa sama, juya jikinka zuwa gefe guda kuma ka mika hannunka zuwa rufi.
• Ball Ball

Me suna da abin da ya sanya ɗaukehawa ga Juyawa Push-up?

• Masu hawan dutse: Wannan motsa jiki ba kawai yana inganta lafiyar zuciya ba amma yana aiki akan ƙungiyoyin tsoka iri ɗaya kamar Juyawa Push-ups, irin su kafadu, triceps, da core, don haka inganta ƙarfin gabaɗaya da jimiri.
• Dumbbell Rows: Wannan motsa jiki yana cike da Juyawa Push-ups ta hanyar ƙarfafa baya da biceps, samar da daidaitaccen motsa jiki na sama da kuma taimakawa wajen daidaita jiki yayin motsi na motsa jiki.