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 wani motsa jiki ne mai fa'ida sosai wanda ke kaiwa triceps, ƙirji, da tsokoki na tsakiya, yana ba da cikakkiyar motsa jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda matsalar daidaitacce dangane da matsayar jiki. Mutane za su so yin wannan motsa jiki saboda ba kawai yana taimakawa wajen ƙarfafa ƙarfin tsoka da juriya ba amma yana inganta daidaituwar jiki da kwanciyar hankali ba tare da buƙatar kowane kayan aiki na musamman ba.

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

• Shigar da ainihin ku kuma ku ajiye bayanku a kwance, tabbatar da cewa jikin ku yana cikin layi madaidaiciya daga kai zuwa diddige.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye su kusa da jikin ku, har sai ƙirjin ku ya kasance sama da ƙasa.
• Matsa jikinka baya zuwa wurin farawa, kiyaye gwiwar gwiwarka kusa da jikinka cikin motsi.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Kusa-riko Tura-up

• **Kiyaye Daidaiton Jiki**: Jikinku yakamata ya zama madaidaiciyar layi tun daga kanku zuwa diddige ku. Ka guji ajiye bayanka ko karkatar da kwatangwalo zuwa kasa, wanda zai iya sanya damuwa mara amfani a bayan ka. Shiga jigon ku kuma ku matse glutes ɗinku don kiyaye wannan jeri a duk lokacin aikin.
• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Rage jikin ku cikin tsari mai sarrafawa har sai ƙirjin ku ya kusan taɓa ƙasa, sannan tura baya sama zuwa wurin farawa. Wannan zai tabbatar da cewa kun cika tsokoki kuma ba ku dogara da kuzari ba.
• ** Matsayin gwiwar gwiwar hannu ***: Kuskure na yau da kullun shine fitar da gwiwar hannu, wanda zai iya sanya damuwa a kafadu.

Kusa-riko Tura-up Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin motsa jiki na Close-grip Push-up. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki na iya zama ƙalubale fiye da daidaitaccen turawa yayin da yake ba da fifiko kan triceps. Masu farawa su fara sannu a hankali, su mai da hankali kan kiyaye tsari mai kyau, kuma a hankali su ƙara maimaitawa yayin da ƙarfinsu ya inganta. Idan yana da wahala sosai, za su iya canza motsa jiki ta hanyar yin shi a kan gwiwoyi maimakon yatsunsu. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun ƙwararru don tabbatar da cewa ana yin aikin daidai kuma cikin aminci.

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

• Triceps Push-ups: A cikin wannan bambancin, kuna kiyaye gwiwar gwiwar ku kusa da jikin ku yayin da kuke yin turawa, kuna ba da fifiko kan triceps.
• Spiderman Push-ups: Wannan ya haɗa da kawo gwiwa ɗaya zuwa gwiwar hannu a gefe ɗaya yayin da kuke runtse jikin ku, yin aiki da maƙasudi da hannu da ƙirji.
• Dive Bomber Push-ups: Wannan bambance-bambancen ya ƙunshi farawa a matsayin kare ƙasa, zazzagewa ƙasa kamar ruwa a ƙarƙashin mashaya, da turawa sama, niyya ga kafadu, ƙirji, da triceps.
• T-push-ups: Wannan bambancin ya haɗa da yin motsi na yau da kullum, amma yayin da kake turawa sama, juya jiki zuwa gefe ɗaya, ɗaga hannun a wancan gefe zuwa rufi, yin aiki da kafadu da ainihin.

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

• Diamond Push-ups: Wannan motsa jiki kuma ya ƙunshi kunkuntar wurin sanya hannu mai kama da ƙwaƙƙwaran turawa, kuma yana ƙara ƙarfafa aikin a kan triceps da tsokoki na ƙirji, yana taimakawa wajen haɓaka ƙarfin jiki da kwanciyar hankali.
• Plank: Yayin da wannan motsa jiki ya yi niyya ga ainihin, yana kuma ƙarfafa kafadu da triceps, tsokoki waɗanda ke da hannu sosai a cikin kullun da ke kusa, don haka inganta yanayin gaba ɗaya da juriya a cikin waɗannan tura-ups.