Kwamandan Kwamandan

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Obliques, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Kwamandan Kwamandan

Kwamandan Pull-up wani motsa jiki ne mai kuzari wanda da farko ke kaiwa tsokoki a baya, hannaye, da kafadu, yana ba da cikakkiyar motsa jiki na sama. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa na gaba, saboda ana iya canza shi don dacewa da ƙarfin mutum da matakan motsa jiki. Mutane za su iya zaɓar wannan motsa jiki don dacewarsa a cikin ginin tsoka, haɓaka ƙarfinsa, da haɓakar da yake bayarwa a cikin sarrafa jiki gaba ɗaya da daidaito.

Yanayinta: tsammanin nuni a nuni Kwamandan Kwamandan

• Kai sama ka kama sandar da hannu ɗaya kusa da kai ɗayan kuma a nisa, cikin riƙon hannu. Ya kamata hannuwanku su kasance da faɗin kafada, suna yin layi a jikinku.
• Ja jikinka sama zuwa sandar yayin karkatar da gangar jikinka zuwa hannun da ke kusa da kai. Manufar ku ita ce taba kafadar ku zuwa mashaya.
• Rage jikin ku baya zuwa wurin farawa a cikin tsari mai sarrafawa, tabbatar da kiyaye jikin ku madaidaiciya kuma kada ku yi lilo.
• Maimaita motsa jiki a gefe guda ta hanyar canza matsayi na hannunka da karkatar da gangar jikinka a wata hanya dabam.

Lajin Don yi Kwamandan Kwamandan

• ** Dumu-dumu ***: Kafin ka fara jan hankalin kwamandojin ka, tabbatar da yin dumi da kyau. Wannan na iya haɗawa da zaman cardio mai haske ko shimfidawa mai ƙarfi don shirya tsokoki don motsa jiki. Yin tsalle kai tsaye zuwa cikin kwamandojin ja-in-ja ba tare da ɗumi ba na iya dagula tsokoki da haifar da rauni.
• ** Ƙarfin Riko ***: Ƙarfafawar Commando yana buƙatar adadin ƙarfin riko. Idan kuna kokawa da motsa jiki, yana iya zama saboda ƙarfin kamawar ku yana buƙatar haɓakawa. Yi la'akari da haɗa da motsa jiki na ƙarfafa riko

Kwamandan Kwamandan Tambayoyin Masu Nuna

Shi beginners za su iya Kwamandan Kwamandan?

Kwamandan janyewar na iya zama ƙalubale ga masu farawa saboda suna buƙatar adadin ƙarfin jiki na sama, musamman a baya, kafadu, da makamai. Duk da haka, idan mafari ya kuduri aniyar yin wannan darasi, za su iya farawa ta hanyar haɓaka ƙarfinsu tare da motsa jiki masu sauƙi kamar su juzu'i na yau da kullun, chin-ups, ko ja-up na taimako. Ana kuma ba da shawarar samun ƙwararren jagorar mai horarwa ta hanyar daidaitaccen tsari don guje wa rauni.

Me ya sa ya wuce ga Kwamandan Kwamandan?

• Chin-Up: Chin-up shine bambancin inda zaku kama sandar tare da tafin hannunku suna fuskantar ku, wanda ke aiki da biceps ɗinku da ƙarfi.
• Tsaki-tsaki Tsaye: A cikin wannan bambance-bambance, dabino suna fuskantar juna ta hanyar amfani da sanduna iri ɗaya ko ƙirar ƙira ta musamman, suna mai da hankali sosai kan brachialis da tsokoki na brachioradialis.
• Juye Nauyi: Wannan ci-gaba na ci-gaba ya ƙunshi ɗaure ƙarin nauyi a jikinka, ƙara ƙalubalen da ƙarfin ƙarfafa motsa jiki.
• L-Sit Pull-up: A cikin L-sit Pull-up, kuna ɗaga kafafunku a layi daya zuwa ƙasa a cikin siffar "L" yayin da kuke yin jan-up, wanda ke aiki da tsokoki na tsakiya ban da jikinku na sama.

Me suna da abin da ya sanya ɗaukehawa ga Kwamandan Kwamandan?

• Push-ups suna da matukar dacewa ga Commando Pull-ups saboda suna kaiwa ga ƙirji da triceps, suna samar da daidaitaccen motsa jiki na sama lokacin da aka haɗa su tare da mayar da hankali na baya da bicep na ja-ups.
• Layukan da aka juyar da su kuma suna cika Commando Pull-ups yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya hari (kamar baya da biceps), amma a cikin jirgin sama a kwance, haɓaka ma'aunin tsoka da hana raunin da ya wuce kima.