Knuckle Push-Up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Knuckle Push-Up
Knuckle Push-Up motsa jiki ne mai ƙalubale wanda da farko ke kaiwa ƙirji, kafadu, da triceps, yayin da kuma yana ƙarfafa wuyan hannu da haɓaka taurin gwiwa. Yana da fa'ida musamman ga masu fasaha, ƴan dambe, ko duk wanda ke neman haɓaka ƙarfin wuyan hannu da ƙarfin naushi. Mutane za su iya zaɓar wannan motsa jiki don haɓaka ƙarfin jiki na sama, haɓaka juriya, da ƙara bambance-bambance mai ƙarfi ga abubuwan yau da kullun na turawa.
Yanayinta: tsammanin nuni a nuni Knuckle Push-Up
- Mika kafafunku a bayan ku kuma ku zo cikin matsayi na katako, kiyaye jikin ku a madaidaiciyar layi daga kan ku zuwa dugadugan ku, kama da matsayi na farawa na yau da kullum.
- Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar hannu, tabbatar da kiyaye gwiwar ku kusa da jikin ku yayin da kuke yin haka, har sai ƙirjin ku ya kusan taɓa ƙasa.
- Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita gwiwar gwiwarka da yin amfani da tsokoki na kirji da hannu.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.
Lajin Don yi Knuckle Push-Up
- Kiyaye Jiki Madaidaici: Kuskure ɗaya na yau da kullun da mutane ke yi shine barin bayansu ya yi rawa ko gindinsu ya tsaya a iska. Don guje wa wannan, kiyaye jikin ku a madaidaiciyar layi tun daga kan ku zuwa dugadugan ku a duk lokacin motsa jiki. Shiga tsokoki na asali don taimakawa kiyaye wannan matsayi.
- Wurin gwiwar gwiwar hannu: Yayin da kake runtse jikinka, ya kamata gwiwar gwiwarka su kasance kusa da jikinka kuma kada su fito waje. Wannan ba wai kawai yana taimakawa wajen kare kafadu daga rauni ba amma har ma yana tabbatar da cewa kuna shigar da tsokoki masu dacewa.
- Kare Hannun Hannun Hannun Hannun Hannun Hannun Hannun Hannu: Ƙunƙarar ƙwanƙwasa na iya zama mai tauri a wuyan hannu, don haka yana da mahimmanci a ƙarfafa ƙarfi a hankali. Idan ka
Knuckle Push-Up Tambayoyin Masu Nuna
Shi beginners za su iya Knuckle Push-Up?
Haka ne, masu farawa na iya yin ƙwanƙwasa turawa, amma sun fi ƙalubale fiye da turawa na yau da kullum kuma suna buƙatar ƙarin ƙarfi da daidaituwa. Hakanan sun fi ƙarfin wuyan hannu da hannaye, don haka yana da mahimmanci a gina su a hankali. Idan kun kasance mafari, kuna iya farawa da turawa na yau da kullun sannan ku ci gaba zuwa ƙwanƙwasa turawa da zarar kun haɓaka ƙarfin ku da tsari. Koyaushe ku tuna yin su akan ƙasa mai laushi kamar tabarmar yoga ko kafet don guje wa cutar da ƙugunku. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo don tabbatar da cewa kuna yin motsa jiki daidai da aminci.
Me ya sa ya wuce ga Knuckle Push-Up?
- Faɗin Knuckle Push-Up: A cikin wannan sigar, kuna shimfiɗa hannayenku faɗi fiye da faɗin kafaɗa, kuna mai da hankali kan tsokar kirji na waje.
- Ƙunƙarar Ƙunƙwalwar Hannu Ɗaya: Wannan bambancin ƙalubale ne inda kuke yin turawa ta amfani da hannu ɗaya kawai, inganta daidaito da ƙarfin ku.
- Ƙulla Ƙunƙwalwar Ƙunƙasa: Don wannan bambancin, kuna sanya ƙafafunku a kan wani wuri mai ɗaukaka yayin da kullunku ya kasance a ƙasa, yana ƙara ƙarfi da niyya ga kirjin ku da kafadu.
- Plyometric Knuckle Push-Up: Wannan ya haɗa da tura jikinka sama da ƙarfi don hannayenka su bar ƙasa, ƙara wani abu na fashewa da cardio zuwa motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Knuckle Push-Up?
- Plank: Motsa jiki yana haɓaka ƙarfin asali da kwanciyar hankali, wanda ke da mahimmanci wajen kiyaye tsari da daidaito daidai lokacin ƙwanƙwasa, yana mai da shi babban motsa jiki na ƙarin.
- Bench Press: Wannan motsa jiki kuma yana kai hari ga tsokoki na pectoral da tricep masu kama da kullun turawa, amma yin amfani da ma'auni yana ba da damar juriya mai daidaitawa da ci gaban tsoka, wanda zai iya ƙara ƙarfin gabaɗaya don ingantaccen aiki a cikin ƙwanƙwasa turawa.
Karin kalmar raɓuwa ga Knuckle Push-Up
- Knuckle Push-Up motsa jiki
- Motsa jiki na kirji
- Ƙarfafa horo tare da Knuckle Push-Ups
- Knuckle Push-Up dabara
- Yadda ake yin Knuckle Push-Ups
- Knuckle Push-Up don tsokar ƙirji
- Motsa jiki don ƙirji
- Knuckle Push-Up koyawa
- Amfanin Knuckle Push-Ups
- Knuckle Push-Up bambancin