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Maharba Tura sama

Bayani na Faraɗi

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

Sakonni ga Maharba Tura sama

The Archer Push Up shine ƙalubalen motsa jiki na sama wanda ke kaiwa ƙirji, kafadu, da triceps yayin da yake shiga ainihin da haɓaka daidaito. Yana da manufa don matsakaita zuwa ci-gaba masu sha'awar motsa jiki waɗanda ke neman haɓaka bambance-bambancen turawa da haɓaka ƙarfin gabaɗaya. Wannan motsa jiki yana da kyawawa kamar yadda ba kawai yana haɓaka ma'anar tsoka da ƙima ba, amma har ma yana inganta yanayin aiki ta hanyar yin kwaikwayon yanayin motsi da ake amfani da shi a wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Maharba Tura sama

  • Rage jikinka zuwa ƙasa, lanƙwasa hannun da ke ƙarƙashin kafaɗar kai tsaye yayin da yake riƙe ɗayan hannun kuma yatsa yana taɓa ƙasa.
  • Matsa jikinka baya zuwa wurin farawa, mai da hankali kan yin amfani da ƙarfin hannun da ke ƙarƙashin kafada.
  • Maimaita motsa jiki a gefe guda don adadin da ake so na maimaitawa, sannan canza gefe, motsa hannun da aka shimfiɗa a ƙarƙashin kafada da ɗayan zuwa gefe.
  • Ci gaba da canza ɓangarorin kowane saiti don tabbatar da daidaiton ƙarfin haɓaka.

Lajin Don yi Maharba Tura sama

  • **Kiyaye Madaidaicin Form ***: Mafi yawan kuskuren da mutane ke yi shine rashin kiyaye tsari daidai. Ya kamata jikin ku ya kasance a madaidaiciyar layi daga kan ku zuwa dugadugan ku. Lokacin da ka runtse jikinka, ya kamata a mika hannu ɗaya zuwa gefe, yayin da ɗayan yana lanƙwasa a gwiwar hannu da wuyan hannu, yana kawo jikinka zuwa ƙasa. Ya kamata a kiyaye hannun da aka mika a tsaye kuma kada a lanƙwasa a gwiwar hannu.
  • ** Sarrafa motsin ku ***: Ka guji yin gaggawar motsa jiki. Makullin don samun mafi kyawun maharbin turawa shine sarrafa motsin ku, duka akan hanyar ƙasa da kuma kan hanyar sama. Wannan zai haifar da ƙarin ƙwayoyin tsoka kuma zai haifar da sakamako mafi kyau.
  • **Kada Ku Yi Sakaci da Babban Mahimmancinku ***: Kuskuren gama gari shine

Maharba Tura sama Tambayoyin Masu Nuna

Shi beginners za su iya Maharba Tura sama?

Ee, masu farawa za su iya yin motsa jiki na Archer Push up, amma ana la'akari da shi wani ci-gaba na daidaitaccen turawa. Yana buƙatar babban matakin ƙarfin jiki na sama, daidaituwa, da daidaitawa. Idan kun kasance mafari, ya kamata ku fara tare da abubuwan turawa na asali kuma a hankali ku ci gaba zuwa ƙarin bambance-bambance masu wahala kamar Archer Push up. Hakanan yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, yana da kyau koyaushe ku tuntubi ƙwararrun ƙwararrun motsa jiki ko mai horo na sirri.

Me ya sa ya wuce ga Maharba Tura sama?

  • Mai Girma Mai Girma Maharbi Tura Up: A cikin wannan bambancin, an sanya hannayenku fadi fiye da fadin kafada, suna yin niyya ga ƙungiyoyin tsoka daban-daban da kuma samar da kalubale daban-daban ga ƙarfin ku da ma'auni.
  • Rage Maharba Tura Up: Wannan bambance-bambancen Maharba tura sama ya haɗa da sanya ƙafafunku akan wani wuri mai ɗaukaka, ƙara wahala ta ƙara ƙarin nauyi a jikinku na sama.
  • Diamond Archer Push Up: Wannan sigar tana da ku samar da siffar lu'u-lu'u da hannayenku, kuna mai da hankali kan triceps da tsokoki na ciki na kirji.
  • Plyometric Archer Push Up: Wannan bambance-bambancen Archer Push Up ya ƙunshi ƙara wani nau'in tsalle lokacin da kuka canza gefe, haɓaka ƙarfin fashewar ku da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Maharba Tura sama?

  • Planks: Planks, musamman katako na gefe, suna ƙarfafa cibiya da na sama, wanda ke da mahimmanci don kiyaye tsari da daidaito lokacin Maharbi Push-up.
  • Faɗakarwa mai Faɗaɗɗe: Wannan motsa jiki yana hari da latissimus dorsi, biceps, da deltoids, ƙungiyoyin tsoka iri ɗaya waɗanda ake amfani da su yayin turawa Archer, don haka haɓaka ƙarfin ku da jimiri gaba ɗaya.

Karin kalmar raɓuwa ga Maharba Tura sama

  • Archer Push up motsa jiki
  • Motsa jiki na kirji
  • Archer Push up dabara
  • Yadda ake yin Archer Push ups
  • Horon nauyin jiki don ƙirji
  • Archer Push up fa'idodi
  • Tura bambance-bambancen ƙirji
  • Ayyukan ƙarfafa ƙirji
  • Motsa jiki a gida
  • Babban motsa jiki na turawa