Kusa-Riki Tura-up

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Kusa-Riki Tura-up

Ƙunƙwasa-Grip Push-up shine ingantaccen motsa jiki wanda da farko ke kaiwa triceps, ƙirji, da tsokoki na tsakiya, haɓaka ƙarfin jiki da kwanciyar hankali. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi gwargwadon ƙarfin mutum da matakan dacewa. Wannan motsa jiki yana da fa'ida ga waɗanda ke neman inganta lafiyar jikinsu, sautin jikinsu na sama, da haɓaka ƙarfin aiki don ayyukan yau da kullun ko wasu wasanni.

Yanayinta: tsammanin nuni a nuni Kusa-Riki Tura-up

• Rage jikin ku zuwa ƙasa, tabbatar da cewa an kiyaye gwiwar gwiwar ku kusa da jikin ku kuma ba za su fita ba.
• Ci gaba da saukowa har sai kirjin ku yana sama da ƙasa.
• Matsa jikin ku baya zuwa wurin farawa, kiyaye ainihin ku da jikin ku a madaidaiciyar layi a cikin motsi.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Kusa-Riki Tura-up

• Kiyaye Daidaitaccen Jiki: Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa diddige ku. Ka guji saƙar kwatangwalo ko ɗaga gindin ka da yawa saboda hakan na iya haifar da raunin baya. Shiga tsokoki na tsakiya a duk tsawon motsi don taimakawa kiyaye wannan jeri.
• Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Rage jikin ku a hankali kuma tura baya sama zuwa wurin farawa tare da sarrafawa. Wannan zai taimaka wajen haɓaka haɗin gwiwar tsoka da rage haɗarin rauni.
• Zurfin Turawa: Nufin runtse jikinka har sai ƙirjinka ya ɗan ɗanyi ɗan inci kaɗan daga bene. Wannan yana ba da damar cikakken kewayon motsi, wanda shine maɓalli don samun mafi yawan

Kusa-Riki Tura-up Tambayoyin Masu Nuna

Shi beginners za su iya Kusa-Riki Tura-up?

Ee, masu farawa zasu iya yin motsa jiki na Close-Grip Push-up. Koyaya, yana iya zama ƙalubale saboda yana buƙatar ƙarfin sama mai kyau. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara adadin maimaitawa ko saiti. Idan yana da wahala sosai, masu farawa zasu iya canza motsa jiki ta hanyar yin turawa akan gwiwoyi har sai sun sami ƙarfi sosai.

Me ya sa ya wuce ga Kusa-Riki Tura-up?

• Spiderman Push-Up: Yayin da kuke sauke jikinku zuwa ƙasa, kuna ɗaga ƙafa ɗaya daga ƙasa kuma ku kawo gwiwa zuwa gwiwar gwiwar ku, kuna shigar da ainihin ku da ma'auni.
• Hannu ɗaya Push-Up: Wannan bambancin ƙalubale ne inda kuke yin turawa ta amfani da hannu ɗaya kawai, wanda ke ƙara haɓaka buƙatu akan ainihin ku da ƙarfin na sama.
• Ƙarƙashin Ƙarfafawa: Kuna sanya ƙafafunku a kan wani wuri mai ɗaukaka kamar benci ko mataki, wanda ke ƙara wahalhalu kuma ya fi son ƙirji da kafadu.
• Plyometric Push-Up: A cikin wannan bambancin fashewar, kuna turawa sama da isasshen ƙarfi don ɗaga hannuwanku daga ƙasa, wanda ke inganta ƙarfin ku da ƙarfin ku.

Me suna da abin da ya sanya ɗaukehawa ga Kusa-Riki Tura-up?

• Lu'u-lu'u Turawa: Mai kama da ƙwanƙwasa ƙwanƙwasa, ƙwanƙwasa lu'u-lu'u suna ba da fifiko ga triceps da tsokoki na kirji na ciki, suna ba da ƙarin motsa jiki ga waɗannan ƙungiyoyin tsoka da haɓaka juriya da ƙarfin tsoka.
• Crushers Skull: Masu murkushe kwanyar da farko suna kaiwa triceps, kama da ƙwanƙwasa ƙwanƙwasa, amma kuma suna haɗa hannu da wuyan hannu, suna samar da ingantaccen motsa jiki wanda ya dace da wuraren mayar da hankali na matsawa kusa.