Juyawa Push-up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Juyawa Push-up

Juyawa Push-up motsa jiki ne mai ƙarfi wanda ba wai kawai yana ƙarfafa ƙirji, kafadu, da hannaye ba, amma kuma yana haɗa ainihin kuma yana inganta daidaito. Yana da cikakke ga daidaikun duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya jin daɗin ƙarin ƙalubale da ƙayyadaddun motsa jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa a lokaci guda.

Yanayinta: tsammanin nuni a nuni Juyawa Push-up

• Rage jikin ku zuwa ƙasa, lanƙwasa gwiwar gwiwar ku da kiyaye ainihin ku.
• Yayin da kake tura jikinka baya, juya jikinka zuwa gefen dama, mika hannun damanka zuwa rufi da kuma sa idanu akan hannunka da aka ɗaga.
• Riƙe wannan gefen katako na tsawon daƙiƙa ɗaya, sannan sannu a hankali rage hannun dama na ku kuma juya baya zuwa ainihin matsayin turawa.
• Maimaita motsin turawa da juyawa, wannan lokacin juyawa zuwa gefen hagu da mika hannun hagu zuwa rufi.

Lajin Don yi Juyawa Push-up

• Shiga Mahimmancin ku: Kuskure na gama gari baya shiga ainihin. Wannan zai iya haifar da sagging na tsakiya, wanda zai iya raunana baya. Koyaushe kiyaye tsokoki na ciki a duk lokacin motsi don tallafawa kashin baya.
• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Yana da mahimmanci a yi kowane turawa da juyawa tare da sarrafawa don tafiyar da tsokoki yadda ya kamata da guje wa rauni.
• Ka guje wa Ƙwayar Wuya: Ka sanya wuyanka tsaka tsaki ta hanyar kallon ƙasa. Ka guji kallo ko tucking

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 ɗan ƙalubale tunda yana buƙatar ƙarfi, daidaito, da daidaitawa. Masu farawa yakamata su fara da turawa na yau da kullun ko ƙwanƙwasa gwiwa don haɓaka ƙarfinsu kafin yunƙurin bambance-bambancen ci gaba kamar Juyawa Push-up. Koyaushe tabbatar da yin amfani da tsari da dabara daidai don guje wa rauni. Yi la'akari da neman shawara daga ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Juyawa Push-up?

• T-Rotate Push-up ya ƙunshi yin daidaitaccen turawa, amma a saman motsi, juya jikinka zuwa gefe ɗaya kuma mika hannun gefe ɗaya zuwa rufi.
• The Pike Rotate Push-up yana ƙara ƙarin matakin wahala ta farawa a matsayin pike, sannan yin turawa da juyawa zuwa gefe ɗaya.
• The Arm Juyawa Juyawa Push-up shine babban bambanci inda zaku yi turawa a hannu ɗaya, sannan juya jikin ku kuma mika ɗayan hannun zuwa rufi.
• Tsarin Juyawa Juyawa yana farawa a cikin wani wuri na katako, sannan ku yi turawa da jujjuya jikin ku zuwa gefe guda, yana mika hannun gefe guda zuwa rufin.

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

• "Bicycle Crunches" yana haɓaka Juyawa Push-ups ta hanyar ƙarfafa ciki da tsokoki na maɗaukaki, waɗanda ke da mahimmanci don kiyaye daidaito da sarrafawa yayin motsi na motsa jiki.
• "Masu Hawan Dutsen Dutse" kyakkyawan motsa jiki ne don haɗawa tare da Juyawa Push-ups yayin da suke aiki akan ƙungiyoyin tsoka iri ɗaya, yayin da kuma inganta lafiyar zuciya da ƙarfin zuciya wanda zai iya ƙara yawan ruwa da saurin jujjuyawar turawa.