Koma Juya Riko Push-Up

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

Sakonni ga Koma Juya Riko Push-Up

The Incline Reverse Grip Push-Up kalubale ne na motsa jiki na sama wanda da farko ke kaiwa kirji, triceps, da kafadu, yayin da kuma ke shiga cikin ainihin. Yana da kyakkyawan motsa jiki don matsakaita zuwa masu sha'awar motsa jiki na ci gaba suna neman bambance-bambance a cikin abubuwan da suka faru na turawa don ƙara ƙarfin jiki da juriya. Haɗa wannan motsa jiki a cikin motsa jiki na iya haɓaka ma'anar tsoka, haɓaka matsayi, da haɓaka ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Koma Juya Riko Push-Up

• Mika kafafunku madaidaiciya a gabanku, tabbatar da cewa jikinku yana cikin wani ɗan kusurwa tare da kafa ƙafafu a ƙasa.
• Rage jikin ku zuwa ga benci ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye jikin ku madaidaiciya da ɗigon ku.
• Matsa jikinka baya zuwa wurin farawa ta amfani da tsokoki na ƙirjinka da triceps, rike da baya.
• Maimaita aikin don adadin maimaitawar da kuke so, yana tabbatar da cewa kun kiyaye tsari mai kyau a duk tsawon.

Lajin Don yi Koma Juya Riko Push-Up

• Kula Daidaita Jiki: Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa dugadugan ku. Ka guje wa saƙar kwatangwalo ko ɗaga gindi, domin waɗannan kurakurai ne na yau da kullun waɗanda ke haifar da ciwon baya. Shiga tsokoki na tsakiya a duk lokacin motsa jiki don taimakawa kiyaye wannan jeri.
• Motsi Mai Sarrafa: Guji saurin motsi. Rage jikinka a hankali da sarrafawa har sai ƙirjinka ya kusan taɓa benci, sannan tura jikinka baya zuwa wurin farawa. Saurin motsin motsi na iya haifar da rauni kuma ba sa aiki yadda ya kamata tsokoki.
• Yi amfani da Ƙaƙwalwar Dace: Tsawon benci ko dandamali da kuke amfani da shi don karkata baya.

Koma Juya Riko Push-Up Tambayoyin Masu Nuna

Shi beginners za su iya Koma Juya Riko Push-Up?

Ee, masu farawa za su iya yin motsa jiki na Reverse Reverse Grip Push-Up, amma ya kamata su yi taka tsantsan kuma su tabbatar suna amfani da tsari mai kyau don guje wa rauni. Wannan motsa jiki na iya zama ɗan ƙalubale ga masu farawa saboda yana buƙatar adadi mai kyau na ƙarfin jiki na sama. Duk da haka, matsayi na karkata zai iya sa shi ɗan sauƙi idan aka kwatanta da daidaitattun turawa. Ana ba da shawarar farawa tare da babban karkata kuma a hankali raguwa yayin da ƙarfi ya inganta. Idan masu farawa sun ga yana da wahala sosai, yakamata su fara da ƙarin motsa jiki na yau da kullun don haɓaka ƙarfin su kafin yunƙurin wannan.

Me ya sa ya wuce ga Koma Juya Riko Push-Up?

• The Flat Reverse Grip Push-Up: A cikin wannan bambancin, ana yin motsa jiki a kan lebur ƙasa, yana mai da shi ɗan sauƙi kuma yana taimakawa wajen ƙaddamar da ƙirji da tsokar triceps.
• Maɗaukakin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Wannan bambancin ya haɗa da sanya hannayenku fadi fiye da fadin kafada, wanda ke harba tsokar kirji na waje.
• The Close Grip Reverse Push-Up: Anan, ana sanya hannaye kusa da nisan kafada, suna mai da hankali kan triceps da tsokoki na kirji na ciki.
• Maɗaukakin Ƙafafun Reverse Grip Push-Up: A cikin wannan bambance-bambancen ƙalubale, ƙafafunku suna ɗaukaka akan benci ko mataki, suna ƙara wahala da niyya ga ƙirji na sama da deltoids sosai.

Me suna da abin da ya sanya ɗaukehawa ga Koma Juya Riko Push-Up?

• Ƙarƙashin Ƙarfafawa: Ta hanyar canza kusurwar turawa, wannan motsa jiki kuma yana hari akan kirji na sama da kafadu amma yana ƙara mahimmanci ga ƙananan ƙirjin, yana ba da ma'auni ga babban ƙirjin mayar da hankali na karkatar da juyawa.
• Tricep Dips: Yayin da karkatar jujjuyawar turawa yana aiki da triceps, tricep dips ya ware wannan rukunin tsoka sosai, yana tabbatar da cewa ba a kula da triceps a cikin aikin motsa jiki na yau da kullun ba.