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Kwallon Magungunan Tura-Up

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiMai ɗakunan lafiya
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Kwallon Magungunan Tura-Up

Ƙwallon Ƙwallon Magungunan Push-Up motsa jiki ne mai motsa jiki na sama wanda ke haɓaka ƙarfi, kwanciyar hankali, da daidaitawa. Ya dace da 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane da ke da niyyar inganta ƙirji, kafadu, da tsokoki na asali. Wannan motsa jiki yana ba da ƙalubalen ƙalubale ga turawa na gargajiya, ƙara ƙarfi da kuma samar da ingantaccen aikin motsa jiki, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman haɓaka matakin dacewarsu da juriya na tsoka.

Yanayinta: tsammanin nuni a nuni Kwallon Magungunan Tura-Up

  • Rage jikinka zuwa ƙasa, riƙe bayanka madaidaiciya da ƙwanƙwasa, har sai ƙirjinka ya kusan taɓa ƙwallon.
  • Matsa jikinka baya zuwa wurin farawa, ta amfani da ƙirjinka da tsokoki na hannu.
  • Bayan kammala saitin, canza hannaye ta yadda ɗayan hannun ya kasance akan ƙwallon magani, kuma maimaita motsa jiki.
  • Ka tuna don kiyaye tsayayyen motsi mai sarrafawa a duk lokacin motsa jiki, guje wa duk wani faɗuwa kwatsam ko jerks.

Lajin Don yi Kwallon Magungunan Tura-Up

  • **A Gujewa Juya Ko Juya Baya**: Kuskure na yau da kullun shine ko dai ka yi tagumi ko baka baya yayin turawa. Wannan na iya haifar da ciwon baya kuma yana iyakance tasirin motsa jiki. Koyaushe kiyaye jikin ku a madaidaiciyar layi yayin duka motsi.
  • ** Sarrafa motsin ku ***: Kada ku yi gaggawar turawa. Rage jikin ku zuwa ƙwallon a cikin tsari mai sarrafawa, sannan tura jikin ku baya zuwa wurin farawa. Wannan zai tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin motsa jiki.
  • **Kiyaye Hannun Hannunku Kusa da Jikinku**: Wani kuskuren da aka saba shine fidda gwiwar hannu yayin turawa. Wannan na iya sanya damuwa maras buƙata akan kafaɗunku. Maimakon haka, kiyaye gwiwar gwiwar ku kusa

Kwallon Magungunan Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Kwallon Magungunan Tura-Up?

Ee, masu farawa za su iya yin motsa jiki na Push-Up Medicine Ball, amma ana ba da shawarar farawa da nauyi mai sauƙi kuma a mai da hankali kan kiyaye tsari mai kyau. Hakanan yana da mahimmanci don haɓaka ƙarfin asali da na sama kafin yunƙurin bambance-bambancen ci gaba. Koyaya, koyaushe yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin atisayen daidai kuma cikin aminci.

Me ya sa ya wuce ga Kwallon Magungunan Tura-Up?

  • Magungunan Ball Plank Push-Up: Fara a cikin tsari tare da hannayenku akan ƙwallon magani, sannan ku yi turawa, ƙara ƙarin ƙalubale ga babban jikin ku da kwanciyar hankali.
  • Ƙarƙashin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru: Sanya ƙafafunku a kan ƙwallon magani tare da hannayenku a ƙasa, wannan yana haɓaka ante ta ƙara ƙarin nauyi a jikin ku na sama yayin turawa.
  • Medicine Ball Diamond Push-Up: Sanya hannaye biyu akan ƙwallon magani wanda ke samar da sifar lu'u-lu'u tare da manyan yatsa da yatsun fihirisa, wannan yana kaiwa ga ƙarin triceps ɗin ku idan aka kwatanta da turawa na gargajiya.
  • Alternating Medicine Ball Push-Up: Fara da hannu ɗaya a kan ƙwallon magani ɗaya kuma a ƙasa, yi turawa, sannan a mirgine kwallon a ɗayan hannun kuma a maimaita, wannan yana ƙara

Me suna da abin da ya sanya ɗaukehawa ga Kwallon Magungunan Tura-Up?

  • Medicine Ball Slam: Wannan motsa jiki kuma ya haɗa da ƙwallon magani kuma yana mai da hankali kan haɓaka ƙarfin ƙarfi, wanda ke da mahimmanci don kiyaye kwanciyar hankali da tsari yayin motsa jiki na Magungunan Push-Up.
  • Plank: Plank yana taimakawa wajen ƙarfafa cibiya da tsokoki na sama, kamar Kwallon Magungunan Push-Up, inganta kwanciyar hankali da juriyar jikin ku, wanda ke da mahimmanci don aiwatar da turawa yadda ya kamata.

Karin kalmar raɓuwa ga Kwallon Magungunan Tura-Up

  • Medicine Ball Push-Up motsa jiki
  • Motsa jiki tare da Kwallon Magunguna
  • Magungunan Ball motsa jiki don pectorals
  • Bambance-bambancen Push-Up tare da Ball na Magunguna
  • Ƙarfafa horo don ƙirji tare da Ball Medicine
  • Magunguna Ball motsa jiki na jiki na sama
  • Push-Up Medicine Ball kirji na yau da kullun
  • Medicine Ball Push-Up dabara
  • Tsananin motsa jiki na ƙirji tare da Ball Medicine
  • Advanced Push-Up ta amfani da Ball Medicine.