Push-Up Close-rip kashe Dumbbell

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Push-Up Close-rip kashe Dumbbell

The Push-Up Close-grip off Dumbbell motsa jiki ne mai kalubale wanda ke kaiwa kirji, triceps, da tsokoki na tsakiya, haɓaka ƙarfin jiki da kwanciyar hankali. Yana da kyau ga matsakaita zuwa ci-gaba masu sha'awar motsa jiki waɗanda ke neman haɓaka aikin motsa jiki na yau da kullun da haɓaka ma'anar tsoka. Haɗa wannan motsa jiki a cikin tsarin ku na iya haɓaka ƙarfin tura ku, inganta ingantaccen sarrafa jiki, da yuwuwar haɓaka aiki a cikin wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Push-Up Close-rip kashe Dumbbell

• Sanya kanku a cikin babban matsayi mai tsayi, kama hannayen dumbbells tare da tafin hannunku suna fuskantar ciki, kuma hannayenku kusa da nisan kafada.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye su kusa da jikin ku, har sai kirjin ku ya kasance a sama da ƙasa, tabbatar da kiyaye jikin ku da kai a cikin tsaka tsaki.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, yayin da kake kiyaye yanayin jiki iri ɗaya.
• Maimaita aikin don adadin maimaitawar da kuke so, tabbatar da kiyaye fom ɗinku daidai gaba ɗaya.

Lajin Don yi Push-Up Close-rip kashe Dumbbell

• Daidaita Jiki: Ka kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa dugaduganka. Wannan shine matsayin jikin ku a duk lokacin motsa jiki. Ka guji yin kifaye ko ɗaga gindi, domin waɗannan kurakurai ne na yau da kullun waɗanda zasu iya haifar da ciwon baya ko rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Rage jikinka har sai kirjinka ya kasance sama da kasa, sannan ka matsa jikinka sama, mika hannayenka gaba daya. Tabbatar yin waɗannan motsi a cikin tsari mai sarrafawa don guje wa rauni da haɓaka tasirin motsa jiki. Ka guji yin gaggawar motsi ko yin amfani da ƙarfi don ɗaga kanka.
• Fasahar Numfashi: Numfashi yayin da kake runtse jikinka da numfashi yayin da kake tura jikinka

Push-Up Close-rip kashe Dumbbell Tambayoyin Masu Nuna

Shi beginners za su iya Push-Up Close-rip kashe Dumbbell?

Ee, masu farawa za su iya yin Push-Up Close-grip kashe motsa jiki na Dumbbell, amma suna iya buƙatar gyara shi don dacewa da ƙarfinsu na yanzu da matakin dacewa. Idan mafari ya ga wannan motsa jiki yana da ƙalubale sosai, za su iya gyara shi ta hanyar yin turawa daga gwiwoyi maimakon yatsan yatsunsu, ko ta amfani da dumbbells masu sauƙi. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Hakanan, tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon tsarin motsa jiki koyaushe yana da kyau.

Me ya sa ya wuce ga Push-Up Close-rip kashe Dumbbell?

• "Maɗaukakin Ƙafafun Kusa-Grip Push-Up Off Dumbbell": A cikin wannan sigar, ana sanya ƙafafunku a kan wani wuri mai ɗaukaka kamar benci ko mataki, wanda ke ƙara nauyi zuwa jikin ku na sama kuma yana ƙarfafa motsa jiki.
• "Single Arm Close-Grip Push-Up Off Dumbbell": Wannan bambancin ƙalubale ya haɗa da yin motsa jiki tare da hannu ɗaya a kan dumbbell da ɗayan a ƙasa, wanda ke inganta daidaituwa kuma yana ƙarfafa ainihin.
• "Close-Grip Push-Up off Dumbbell with Resistance Band": Ƙara ƙungiyar juriya a bayanka yayin yin aikin motsa jiki yana ƙara wahala kuma yana taimakawa wajen ƙarfafa ƙarfi da ƙwayar tsoka da sauri.
• "Close-Grip Push-Up off Dumbbell with Knee Tuck": Wannan ci gaba na ci gaba ya haɗa da haɗa gwiwoyi zuwa kirjin ku bayan

Me suna da abin da ya sanya ɗaukehawa ga Push-Up Close-rip kashe Dumbbell?

• Diamond Push-Ups: Ta hanyar sanya hannayenku kusa da juna yayin wannan motsa jiki, kuna yin ba kawai ƙirji ba, kamar turawa na gargajiya, har ma da triceps da kafadu, kamar a cikin ƙwanƙwasa-ƙusa, don haka haɓaka ƙarfi da ƙarfi. juriyar wadannan kungiyoyin tsoka.
• Tsakanin Dumbbell mai tsawo tare da Dumbbell, wannan motsa jiki shima ya ci gaba da kwararru, masu kama da dumbbell ciyar da tsayayya da kuma saboda inganta daidaitawar tsoka.