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 tasiri ne na motsa jiki na sama wanda ke da alhakin triceps, kirji, da kafadu, yana ƙarfafa ƙarfin tsoka da juriya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ba ya buƙatar kayan aiki kuma ana iya canzawa don dacewa da kowane matakin motsa jiki. Mutane da yawa na iya zaɓar wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka mafi kyawun matsayi, da ƙara ƙarfin aikin su don ayyukan yau da kullun.

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

• Mika kafafunku a bayanku kuma ku daidaita a kan ƙwallan ƙafafunku, samar da madaidaiciyar layi daga kanku zuwa dugadugan ku.
• Rage jikinka zuwa ƙasa ta hanyar lanƙwasa gwiwar hannu, kiyaye jikinka madaidaiciya da gwiwar gwiwarka kusa da sassanka.
• Matsa jikin ku baya ta hanyar mika hannuwanku, kiyaye jikin ku madaidaiciya da ainihin ku.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye daidaitaccen tsari a ko'ina.

Lajin Don yi Kusa-riko Tura-up

• Kiyaye Daidaitaccen Jiki: Ka kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa dugaduganka. Ka guji yin baka da baya ko sagging na hips, saboda hakan na iya haifar da raunin baya. Shiga tsokoki na asali don taimakawa kiyaye wannan jeri a duk lokacin motsa jiki.
• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Rage jikin ku cikin tsari mai sarrafawa har sai ƙirjin ku ya kusan taɓa ƙasa, sannan tura baya sama zuwa wurin farawa. Wannan ba wai kawai yana haɓaka haɗin gwiwa ba amma har ma yana rage haɗarin rauni.
• Matsayin gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku kusa da jikin ku yayin da kuke yin aikin. Fitar da gwiwar gwiwar ku na iya sanya damuwa maras buƙata akan haɗin gwiwa na kafada kuma ya rage tasirin motsa jiki akan tr.

Kusa-riko Tura-up Tambayoyin Masu Nuna

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

Ee, tabbas masu farawa za su iya yin motsa jiki na kurkusa. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar ƙarin ƙarfi da sarrafawa fiye da turawa na yau da kullun, yayin da yake mai da hankali kan triceps. Ya kamata masu farawa su fara da ƙananan adadin maimaitawa kuma a hankali suna ƙaruwa yayin da ƙarfin su ya inganta. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni.

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

• Spiderman Close-grip Push-up: A cikin wannan sigar, yayin da kuke rage jikin ku, kuna kawo gwiwa ɗaya zuwa gwiwar hannu a gefe ɗaya, yana ba da ƙarin ƙalubale ga ainihin ku.
• Matsawa kusa da Ƙafãfun Ƙafãfunku: Ta hanyar sanya ƙafafunku a kan mataki ko benci, za ku iya ƙara wahala kuma ku shiga ƙirjin ku da kafadu.
• Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) Yi da Hannun ku a kan ƙwallon magani ba kawai yana ƙara wahala ba, har ma yana inganta daidaito da kwanciyar hankali.
• Kusa-da-riko Push-up tare da Resistance Band: Ƙara band juriya a kusa da baya da kuma karkashin hannunka ƙara juriya, sa tura-up mafi kalubale da tasiri ga tsoka gina jiki.

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

• Lu'u-lu'u Push-ups: Mai kama da Kusa-riko Push-ups, Diamond Push-ups suna ba da fifiko ga triceps da tsokoki na ƙirji, amma tare da kunkuntar wuri na hannu, samar da bambancin kalubale da inganta ci gaban tsoka.
• Crushers Skull: Wannan motsa jiki kuma yana hari triceps, yana haɓaka Ƙaƙwalwar Ƙaƙwalwar Kusa ta hanyar yin aiki da tsoka ta hanyar motsi daban-daban, yana taimakawa wajen inganta ƙarfin triceps gaba ɗaya.