Kusa-riko 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-riko Tura-up

The Close-grip Push-up shine ingantacciyar motsa jiki mai nauyin jiki wanda da farko ke kaiwa triceps, ƙirji, da tsokoki na tsakiya, haɓaka ƙarfin jiki da kwanciyar hankali. Ya dace da mutane a duk matakan motsa jiki, daga masu farawa da ke neman gina ƙarfin asali zuwa ƴan wasa masu ci gaba da ke neman haɓaka ma'anar tsoka. Wannan motsa jiki sanannen zaɓi ne don dacewa da haɓakawa, saboda ba ya buƙatar kayan aiki kuma ana iya yin shi a ko'ina, yana mai da shi kyakkyawan ƙari ga kowane aikin motsa jiki na yau da kullun.

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

• Tsaya ƙafafunku tare da baya madaidaiciya, samar da madaidaiciyar layi tun daga kan ku zuwa dugadugan ku, wannan shine matsayin ku na farawa.
• Rage jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwarka har sai ƙirjinka ya kusan taɓa ƙasa, kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsi.
• Dakata na ɗan lokaci a ƙasa, sannan tura kanku baya zuwa wurin farawa ta hanyar mika hannuwanku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tuna don kiyaye jikin ku madaidaiciya da jigon ku a duk lokacin motsa jiki.

Lajin Don yi Kusa-riko Tura-up

• **Kiyaye Daidaitaccen Jikin Jiki**: Ka kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa dugaduganka. Kada ka bari kasan baya ya yi kasala ko gindinka ya tsaya a cikin iska. Wannan ba kawai yana taimakawa wajen shiga daidaitattun tsokoki ba amma har ma yana hana raunin da ya faru.
• **Motsin da Aka Sarrafa**: A guji saurin turawa. Rage jikin ku a hankali kuma ku tura baya tare da sarrafawa. Motsi masu sauri, marasa sarrafawa na iya haifar da mummunan tsari da rauni mai yuwuwa. Har ila yau, ƙungiyoyin da aka sarrafa suna tabbatar da cewa tsokoki suna aiki sosai a duk lokacin motsa jiki.
• **Cikakken Matsayin Motsi**: Ki tabbatar kin sauke jikinki har sai kirjinki ya kusa taba kasa, sannan ki mika hannuwanki gaba daya kan hanyar sama. Rabin turawa ba zai ba ku ba

Kusa-riko Tura-up Tambayoyin Masu Nuna

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

Ee, masu farawa za su iya yin motsa jiki na kurkusa. Koyaya, yana iya zama ƙalubale da farko saboda yana buƙatar ƙarin ƙarfi da kwanciyar hankali idan aka kwatanta da turawa na yau da kullun. Ya kamata masu farawa su fara sannu a hankali, watakila ma su gyara motsa jiki ta hanyar yin shi a kan gwiwoyi ko a jikin bango har sai sun sami isasshen ƙarfi don yin daidaitaccen matsawa kusa. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni.

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

• Spiderman Close-grip Push-up: Wannan ya haɗa da kawo gwiwa zuwa gwiwar gwiwar ku akan kowane wakili, yayin da kuke riƙe matsayi na kusa, don haɗa ainihin ku da ma'auni.
• Matsawa kusa da Ƙafãfun Ƙafãfunku: Ta hanyar ɗaga ƙafafunku akan benci ko mataki, za ku iya ƙara wahalhalu kuma ku ƙara kai hari ga kirji da kafadu.
• Hannu ɗaya Kusa-Karɓa-riko Push-up: Wannan ci-gaba na bambance-bambancen ya ƙunshi yin motsa jiki da hannu ɗaya, yana ƙara ƙalubale da ƙarfin da ake buƙata.
• Kusa-da-riko Push-up tare da Resistance Band: Ƙara ƙungiyar juriya a kusa da baya na iya ƙara juriya yayin turawa, yana taimakawa wajen ƙarfafa ƙarfin da tsoka.

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

• Lu'u-lu'u Push-ups: Kamar tura-up na kusa, lu'u-lu'u na lu'u-lu'u suna ba da fifiko ga triceps da kafadu, amma kuma sun haɗa da tsokoki na pectoral, don haka suna taimakawa wajen gina ƙarfin jiki na sama.
• Crushers Skull: Hakanan wannan motsa jiki yana mai da hankali kan triceps, kamar matsawa kusa, amma ana yin shi ta amfani da ma'auni, wanda zai iya taimakawa wajen haɓaka ƙarfin motsa jiki da ƙara ƙarfafa waɗannan tsokoki.