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 wani ingantaccen motsa jiki ne wanda ke kai hari ga kirji na sama da triceps, yayin da yake shiga kafadu da ainihin. Yana da manufa ga daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jiki na sama da haɓaka ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka nau'ikan turawa gaba ɗaya, haɓaka ingantaccen lafiyar kafaɗa, da ƙara nau'ikan motsa jiki, yana mai da shi mafi ƙalubale da jin daɗi.

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

• Yi tafiya da ƙafafunku baya har sai jikinku ya kasance a matsayi na katako, kiyaye jikin ku daga kai zuwa dugadugan ku.
• Rage jikin ku zuwa ga benci ta hanyar lanƙwasa gwiwar gwiwar ku har sai ƙirjin ku ya kusan taɓa benci.
• Matsa jikinka baya zuwa wurin farawa ta hanyar mika hannunka da amfani da ƙirjinka da tsokoki na tricep.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye jikin ku madaidaiciya da sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi Koma Juya Riko Push-Up

• Ƙaunar Da Ya dace: Ƙaƙwalwar kusurwa yana da mahimmanci ga wannan darasi. Mafi girman karkata, da sauƙin turawa ya zama. Fara da babban karkata kuma a hankali rage shi yayin da kuke haɓaka ƙarfi. Ka guji yin amfani da karkata mai tsayi da yawa saboda yana iya sanya matsi maras buƙata akan kafaɗunka.
• Daidaita Jiki: Ka kiyaye jikinka kai tsaye daga kai zuwa diddige yayin aikin motsa jiki. Ka guje wa saƙar kwatangwalo ko ɗaga gindin ka da yawa, wanda zai iya haifar da ciwon baya kuma yana rage tasirin motsa jiki. Shiga jigon ku don kiyaye wannan jeri.
• Motsi Mai Sarrafa: Ka guji yin gaggawar turawa. Yi su tare da jinkirin, ƙungiyoyi masu sarrafawa, raguwa

Koma Juya Riko Push-Up Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin motsa jiki Reverse Reverse Grip Push-Up. Wannan motsa jiki shine bambancin turawa na gargajiya wanda ke kaiwa kirji, kafadu, da triceps. Matsayin karkata yana sa motsa jiki ya fi sauƙi fiye da turawa mai lebur saboda yana rage yawan nauyin jikin da za ku ɗaga, wanda zai iya zama da amfani ga masu farawa. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan kun kasance mafari, kuna iya farawa da babban karkata kuma a hankali rage shi yayin da kuke samun ƙarfi.

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

• Flat Reverse Grip Push-Up wani bambanci ne, wanda aka yi a kan shimfidar wuri, yana mai da hankali sosai akan triceps ɗin ku kuma ƙasa da ƙirjin ku.
• Faɗin-Grip Reverse Push-Up shine bambancin inda hannayenku suke a matsayi faɗi fiye da faɗin kafada, suna yin niyya fiye da tsokar ƙirji na waje.
• Kusa-Grip Reverse Push-Up wani bambanci ne inda hannayenku suke a matsayi kusa da nisan kafada, suna ba da fifiko kan triceps da tsokoki na kirji na ciki.
• Canje hannu guda ɗaya ya kama da canzawa shine bambancin mai wahala, inda kuka yi motsa jiki tare da hannu ɗaya, inganta ma'aunin ku da ƙarfi yayin da yake aiki akan kirjin ku da kwarai.

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

• Tricep Dips: Tricep Dips CIGABA DA CIKIN SAUKI CIKIN SAUKI ta mayar da hankali kan turawa da kwanciyar hankali.
• Plank: Plank babban motsa jiki ne na haɗin gwiwa saboda suna ƙarfafa tushen tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin Incline Reverse Grip Push-Ups, da haɓaka kwanciyar hankali da daidaituwar jiki gaba ɗaya.