Juyawa tare da durƙusa gwiwa tsakanin kujeru

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Juyawa tare da durƙusa gwiwa tsakanin kujeru

Ƙunƙarar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Jiki wanda ke da alhakin tsokoki na jiki na sama, ciki har da baya, hannu, da kafadu. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan dacewa masu tasowa waɗanda ke neman hanyar ƙarfafa jikinsu na sama ba tare da buƙatar kayan aikin motsa jiki ba. Motsa jiki ba kawai yana inganta ƙarfin tsoka da juriya ba, amma kuma yana haɓaka ainihin kwanciyar hankali da daidaitawar jiki, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman cikakkiyar dacewa ta yau da kullun.

Yanayinta: tsammanin nuni a nuni Juyawa tare da durƙusa gwiwa tsakanin kujeru

• Tsaya tsakanin kujeru kuma ka riƙe baya ko kujerun kujerun da kowane hannu, tabbatar da cewa rikon ku ya tabbata kuma amintacce.
• A hankali ɗaga jikinka daga ƙasa ta hanyar ja sama tare da hannayenka da kafadu, karkatar da gwiwoyi a kusurwar digiri 90 yayin da kake tashi.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin na sama da tsokoki.
• Sannu a hankali rage jikin ku zuwa wurin farawa, kiyaye gwiwoyinku, sannan ku maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Juyawa tare da durƙusa gwiwa tsakanin kujeru

• Form Da Ya Kamata: Fara da kama saman kujeru tare da tafukan ku suna fuskantar nesa da ku. Kunna gwiwoyinku a kusurwar digiri 90 kuma ku haye idon sawunku. Yi amfani da ƙarfin jikinka na sama don ja da kanka har sai haƙar ku ta yi sama da matakin kujeru. Ka guji yin amfani da kuzari ko karkatar da jikinka don ja da kanka; wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Rage kanku baya a hankali da sarrafawa har sai an mika hannayenku gaba daya. Ka guji faɗuwa da sauri, saboda wannan na iya raunana tsokoki da haɗin gwiwa.
• Fasahar Numfashi: Numfashi yayin da kake ƙasa da numfashi yayin da kake ja da kanka. Wannan yana taimakawa kiyayewa

Juyawa tare da durƙusa gwiwa tsakanin kujeru Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa tare da durƙusa gwiwa tsakanin kujeru?

Ee, masu farawa za su iya yin Pull-up tare da Knee tsakanin motsa jiki, amma ya kamata su ci gaba da taka tsantsan don guje wa rauni. Wannan motsa jiki yana buƙatar takamaiman adadin ƙarfin jiki na sama, don haka yana iya zama ƙalubale ga daidaikun waɗanda suka saba samun horon ƙarfi. Yana da mahimmanci a yi amfani da sigar da ta dace kuma a hankali haɓaka ƙarfi. Idan yana da wahala sosai, za su iya farawa da motsa jiki masu sauƙi don ƙarfafa ƙarfin jikinsu na sama, kamar turawa ko ja da baya. Hakanan ana ba da shawarar samun mai tabo ko mai horarwa, musamman ga masu farawa.

Me ya sa ya wuce ga Juyawa tare da durƙusa gwiwa tsakanin kujeru?

• Juya Juya Tsakanin Kujeru: Maimakon ɗaga kanka, sai ka sanya kanka ƙarƙashin kujerun kuma ka ja jikinka sama zuwa gare su, yana mai niyya ga tsokoki daban-daban.
• Hannun Hannu Daya Tsakanin Kujeru: Wannan bambancin ya ƙunshi yin motsa jiki ta amfani da hannu ɗaya kawai, yana ƙara wahala sosai da mai da hankali kan ƙarfin haɗin gwiwa.
• L-Sit Pull-up tsakanin Kujeru: A cikin wannan bambancin, kuna riƙe ƙafafunku a cikin siffar "L" a gabanku yayin da kuke jawa sama, wanda ke ƙara ƙarin ƙalubale ga ƙwanƙwaran ku da hips.
• Riko Mai Fadi Tsakanin Kujeru: Ta hanyar sanya hannayenka gabaɗaya a kan kujeru, za ku iya kaiwa tsokoki daban-daban a baya da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Juyawa tare da durƙusa gwiwa tsakanin kujeru?

• Dips: Wannan motsa jiki kuma yana amfani da nauyin jikin jiki don juriya, kamar ja-up, amma ya fi mayar da hankali ga triceps da tsokoki na kirji, yana mai da hankali ga mayar da hankali ga baya da biceps.
• Planks: Tsare-tsare suna aiki ne da tsokoki waɗanda ke aiki yayin ja-in-ja don kwanciyar hankali, saboda haka, ƙarfafa waɗannan tsokoki na iya haɓaka aikin gabaɗaya da juriya yayin ja-hujja.