Kokarin Tura-Up

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Kokarin Tura-Up

The Incline Push-Up babban motsa jiki ne na sama wanda ke kai hari ga ƙirji, kafadu, da triceps yayin da yake shiga ainihin don kwanciyar hankali. Yana da kyau ga masu farawa ko waɗanda ke da ƙayyadaddun ƙarfin jiki na sama, saboda yana da ƙarancin buƙata fiye da daidaitaccen turawa, duk da haka yana ba da fa'idodi masu ƙarfi na ƙarfafawa. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, haɓaka matsayi, da haɓaka a hankali zuwa mafi ƙalubalanci bambancin turawa.

Yanayinta: tsammanin nuni a nuni Kokarin Tura-Up

• Tsaya a nesa inda jikinka yake a ɗan karkata, tare da ƙafafunka a ƙasa, kuma jikinka kai tsaye daga kai zuwa diddige.
• Rage jikin ku zuwa ga benci ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye jikin ku madaidaiciya da ɗigon ku.
• Kashe jikinka daga benci har sai hannayenka sun cika cikakke, amma ba tare da kulle gwiwar gwiwarka ba.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi Kokarin Tura-Up

• Daidaita Jiki: Tabbatar cewa jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku. Ka guje wa saƙar kwatangwalo ko hawan su sama, saboda hakan na iya haifar da raunin baya. Shiga jigon ku kuma ku matse glutes ɗinku don kiyaye daidaitattun daidaito.
• Motsi Mai Sarrafa: Ka guji yin gaggawar abubuwan da kake so. Rage jikin ku ta hanyar sarrafawa har sai ƙirjin ku ya kusan taɓa benci ko dandamali, sannan tura baya zuwa wurin farawa. Wannan zai tabbatar da cewa kuna shigar da tsokoki yadda ya kamata kuma ba ku dogara da ƙarfi ba.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna cikin cikakken yanayin motsi. Wannan yana nufin rage jikinka har sai kirjinka ya kusan taɓa dandalin kuma

Kokarin Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Kokarin Tura-Up?

Ee, tabbas masu farawa za su iya yin motsa jiki na karkata. A zahiri ana ba da shawarar ga masu farawa tunda ba shi da wahala fiye da daidaitaccen turawa. Ƙaƙwalwar ƙwanƙwasa tana nufin tsokoki iri ɗaya amma yana buƙatar ƙarancin ƙarfi, yana mai da shi babban mafari ga waɗanda sababbi don dacewa ko horon ƙarfi. Yana da mahimmanci koyaushe don tabbatar da tsari mai kyau don hana rauni.

Me ya sa ya wuce ga Kokarin Tura-Up?

• Faɗin Riko Ƙinƙashin Ƙarƙashin Ƙarfafawa: A cikin wannan bambancin, kuna sanya hannayenku fadi fiye da fadin kafada a kan saman karkata, kuna niyya ga tsokoki na ƙirjin ku da ƙarfi.
• Close Grip Incline Push-Up: Wannan bambance-bambancen ya haɗa da sanya hannayenku kusa da saman saman karkata, wanda ke matsar da hankali zuwa ga triceps da kafadu.
• Ƙafar Ƙafar Ƙafar Ƙafa ɗaya: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin aiwatar da turawa a kan karkata, wanda ke ƙalubalanci daidaito da ƙarfin ƙarfin ku.
• Juyawa Juyawa: Bayan kowace turawa, zaku juya jikin ku zuwa gefe ɗaya, kuna mika hannun gefe ɗaya zuwa rufi. Wannan bambance-bambance ba kawai yana aiki da babban jikin ku ba har ma da obliques da ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Kokarin Tura-Up?

• Dumbbell Flyes: Dumbbell Flyes yana haɓaka Ƙaƙwalwar Ƙarfafawa ta hanyar ware tsokoki na ƙirji, wanda zai iya haifar da karuwar hawan jini na tsoka da inganta ƙarfin kirji gaba ɗaya.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙadda ) ya yi ya ba da hankali ga triceps.