Matsayin turawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Matsayin turawa
Matsayin Push-up shine cikakken motsa jiki wanda ke ƙarfafa ƙirji, hannaye, kafadu, baya, da tsokoki na asali. Ya dace da daidaikun mutane a duk matakan motsa jiki, saboda ana iya gyara shi don ƙarawa ko rage ƙarfi. Shiga cikin wannan motsa jiki na iya haɓaka ƙarfin jiki gabaɗaya, haɓaka matsayi, da haɓaka lafiyar zuciya da jijiyoyin jini, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman cikakkiyar dacewa.
Yanayinta: tsammanin nuni a nuni Matsayin turawa
- Mika kafafunku a bayanku don ku daidaita kan ƙwallan ƙafafunku, kiyaye jikin ku a madaidaiciyar layi tun daga kan ku zuwa dugadugan ku.
- Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye jikin ku madaidaiciya da kuma gwiwar gwiwar ku kusa da bangarorin ku.
- Matsa jikin ku baya ta hanyar daidaita hannuwanku, har yanzu kuna kiyaye madaidaiciyar layin jikin ku.
- Maimaita wannan motsi don adadin lokutan da ake so, tabbatar da kiyaye jigon ku kuma jikin ku madaidaiciya a duk lokacin motsa jiki.
Lajin Don yi Matsayin turawa
- Wurin Hannu: Sanya hannayenku kafada-nisa, kai tsaye ƙarƙashin kafadu. Hannu da yawa a gaba ko fadi da yawa na iya sanya damuwa mara amfani akan kafadu da wuyan hannu, rage tasirin motsa jiki da haɓaka haɗarin rauni.
- Shiga Jikinku: Ƙarfafa tsokoki yayin da kuke raguwa da ɗaga jikin ku. Wannan ba wai kawai yana taimakawa wajen kiyaye daidaitattun daidaito ba amma yana aiki da tsokoki na ciki. Kuskure na yau da kullun shine barin ciki ya kwance, wanda ke haifar da raguwar baya da ƙarancin motsa jiki.
- Motsi Mai Sarrafa: Rage jikinka har sai ƙirjinka ya kusa taɓa ƙasa sannan ka tura jikinka sama zuwa wurin farawa. Tabbatar yin wannan ta hanyar sarrafawa. Ka guji kuskuren gama gari na yin gaggawar shiga
Matsayin turawa Tambayoyin Masu Nuna
Shi beginners za su iya Matsayin turawa?
Ee, tabbas masu farawa za su iya yin motsa jiki na Push-up Pose, wanda kuma aka sani da Plank Pose. Koyaya, yana iya zama ƙalubale ga wasu saboda yana buƙatar ƙarfi a cikin hannaye, kafadu, da ainihin. Masu farawa za su iya farawa da sigar da aka gyara, kamar yin matsayi a kan gwiwoyi ko amfani da bango. Yayin da ƙarfi da jimiri ke haɓaka, sannu a hankali za su iya ci gaba zuwa cikakken matsayi. Yana da mahimmanci a kula da sigar da ta dace don guje wa rauni da samun fa'ida daga motsa jiki. Idan an ji wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.
Me ya sa ya wuce ga Matsayin turawa?
- Taya mai wuya ya kama: wannan bambance-bambancen yana buƙatar sanya hannuwanku ya fi girman kai fiye da kafada da kafada, yana jaddada ɓangaren kirji.
- The Spiderman Push-Up: A cikin wannan bambance-bambancen, yayin da kuke rage jikin ku, kuna kawo gwiwa ɗaya zuwa gwiwar hannu a gefe guda, wanda ke ƙara wani abu na cibiya da ƙarfin jujjuyawar hip.
- Tallafin ƙididdigar: Wannan bambancin ya ƙunshi sanya ƙafafunku a kan wani babban farji, wanda ke ƙaruwa da wahala da kuma maƙasudin kirji da kafadu.
- The Plyometric Push-Up: Wannan bambancin fashewar ya ƙunshi tura kanku daga ƙasa da ƙarfi don ɗaga hannuwanku, wanda ke inganta ƙarfi da ƙarfi.
Me suna da abin da ya sanya ɗaukehawa ga Matsayin turawa?
- Tricep Dips: Tricep dips suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar turawa, musamman triceps da tsokoki na ƙirji, don haka haɓaka ƙarfi da kwanciyar hankali da ake buƙata don tsayawar turawa.
- Latsa ƙirji: Wannan motsa jiki yana cika matsayi na turawa ta hanyar ƙarfafa tsokoki na ƙirji da inganta ƙarfin jiki na sama, yana sauƙaƙa yin turawa tare da tsari mai kyau da sarrafawa.
Karin kalmar raɓuwa ga Matsayin turawa
- Motsa jiki nauyi kirji
- motsa jiki na turawa
- Ƙarfafa horo tare da turawa
- Gindin ƙirji na turawa
- Motsa jiki don ƙirji
- Motsa jiki na kirji
- Babu kayan aiki motsa jiki
- Tsarin horo na turawa
- Aikin motsa jiki na sama tare da turawa
- Jiyya na yau da kullun tare da turawa