Maɗaukakin Ƙarfafa Turawa

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Maɗaukakin Ƙarfafa Turawa

The Elevated Push-Up wani ci gaba ne na motsa jiki na sama wanda ke kaiwa ƙirji, kafadu, triceps, da tsokoki na asali, haɓaka ƙarfi da jimiri. Ya dace da daidaikun mutanen da suka riga sun sami matakin motsa jiki na asali kuma suna neman haɓaka aikin motsa jiki na yau da kullun. Wani zai so ya yi wannan motsa jiki don ƙalubalantar ƙarfinsu, inganta sautin tsoka, da haɓaka kwanciyar hankali gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Maɗaukakin Ƙarfafa Turawa

• Mika kafafunku a bayanku, tare da yatsun kafa a ƙasa, don haka jikinku yana cikin layi madaidaiciya daga kan ku zuwa dugadugan ku.
• Rage jikinka zuwa saman maɗaukaki ta hanyar lanƙwasa gwiwar gwiwarka har sai ƙirjinka ya kusa taɓa saman.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, tabbatar da kiyaye jikinka a tsaye kuma zuciyarka ta shiga cikin motsi.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Maɗaukakin Ƙarfafa Turawa

• ** Kiyaye Babban Kwanciyar Hankali ***: Shigar da jigon ku cikin duk motsin ku. Wannan zai taimaka wajen kula da tsari mai kyau da kuma kare ƙananan baya. Kuskure don gujewa: Kada ku bari kwatangwalo ko baka na baya yayin motsa jiki, saboda hakan na iya haifar da raunin baya.
• **Motsi Mai Sarrafa**: Rage jikinka har sai ƙirjinka ya kusa taɓa benci. Tura jikin ku baya zuwa wurin farawa. Tabbatar yin wannan motsi a cikin tsari mai sarrafawa don guje wa rauni kuma don haɓaka tasirin motsa jiki. Kuskure don gujewa: Kada ka sauke jikinka da sauri ko billa a wurin

Maɗaukakin Ƙarfafa Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Maɗaukakin Ƙarfafa Turawa?

Ee, mafari na iya yin haɓakar turawa. Wannan darasi a haƙiƙa gyare-gyare ne na daidaitaccen turawa kuma galibi ana ba da shawarar ga masu farawa saboda ba shi da wahala. A cikin ɗagaɗaɗɗen turawa, ana sanya hannuwanku a kan wani wuri mai ɗaukaka kamar benci ko mataki maimakon ƙasa, wanda ke rage yawan nauyin jikin da za ku ɗaga, yana sauƙaƙa motsa jiki. Yayin da ƙarfi da jimiri suka inganta, za a iya rage tsayin tsayin daka a hankali har sai an yi daidaitattun turawa. Koyaya, yana da mahimmanci don tabbatar da tsari daidai don guje wa rauni.

Me ya sa ya wuce ga Maɗaukakin Ƙarfafa Turawa?

• The Diamond Push-Up wani bambanci ne, inda zaku haɗa hannayenku tare don samar da siffar lu'u-lu'u, kuna niyya fiye da triceps ɗin ku.
• Matsakaicin riƙe-up shine bambancin inda ka sanya hannunka yafi fadi fiye da kafada-fadinsa, yana jaddada tsokoki na kiranka.
• Wani bambance-bambancen shine Spiderman Push-Up, inda zaku kawo gwiwa zuwa gwiwar gwiwar ku yayin kowane wakili, shigar da ainihin ku.
• Aƙarshe, tura hannu daya takara shine bambancin mai matukar wahala inda kuka yi motsa jiki tare da hannu daya kawai, yana kara yawan wahalar da kuma sanya babban wahala da kuma sanya babban wahala da kuma sanya babban wahala da kuma sanya karfin gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Maɗaukakin Ƙarfafa Turawa?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) da kuma mayar da hankali kan ƙirji na sama da kafadu, amma ya haɗa da ma'auni, wanda zai iya taimakawa wajen ƙara ƙarfi da ƙwayar tsoka sosai.
• Dumbbell Fly wani kyakkyawan motsa jiki ne na ƙarin motsa jiki yayin da yake keɓance tsokoki na ƙirji, waɗanda kuma aka yi niyya a cikin Maɗaukakin Maɗaukaki, kuma yana taimakawa haɓaka ma'anar tsoka da ƙarfi.