Push-up mai nauyi tare da Vest

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Push-up mai nauyi tare da Vest

Matsakaicin Maɗaukaki tare da Vest babban motsa jiki ne mai ƙarfi wanda ke ƙarfafawa da gina tsoka a cikin ƙirji, kafadu, da triceps yayin da yake shiga cikin ainihin. Wannan darasi yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙalubalantar kansu da haɓaka ayyukan motsa jiki na sama. Ta ƙara ƙarin nauyi, yana ƙara juriya, yana haɓaka haɓakar tsoka, kuma yana haɓaka ƙarfin jiki gabaɗaya, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman ƙarin ƙirar jiki.

Yanayinta: tsammanin nuni a nuni Push-up mai nauyi tare da Vest

• Sanya kanku a ƙasa, fuskance ƙasa, sanya hannuwanku ɗan faɗi fiye da faɗin kafada baya da yatsun kafa a ƙasa don tallafawa jikin ku.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku har sai ƙirjin ku ya kusan taɓa ƙasa, yana riƙe madaidaiciyar layi tun daga kan ku zuwa diddige ku.
• Matsa jikinka sama ta hanyar daidaita hannunka, ɗaga jikinka zuwa wurin farawa ba tare da kulle gwiwar gwiwarka ba, tabbatar da cewa jikinka yana kiyaye madaidaiciyar layi.
• Maimaita aikin don adadin da ake so na maimaitawa, kiyaye ainihin ku cikin duk motsin motsi don daidaita jikin ku.

Lajin Don yi Push-up mai nauyi tare da Vest

• Yi amfani da Nauyin Da Ya dace: Fara da ƙaramin rigar nauyi kuma a hankali ƙara nauyi yayin da ƙarfin ku ya inganta. Yin amfani da rigan da ya yi nauyi zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Ka tuna, makasudin shine ka ƙalubalanci kanka amma ba akan tsadar lafiyarka ba.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Rage jikinka har zuwa ƙasa har sai ƙirjinka ya kusan taɓa ƙasa, sa'an nan kuma tura baya sama zuwa wurin farawa. Half-reps na iya haifar da tsoka im

Push-up mai nauyi tare da Vest Tambayoyin Masu Nuna

Shi beginners za su iya Push-up mai nauyi tare da Vest?

Ee, mafari na iya yin Tushen Nauyi tare da motsa jiki na Vest, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a hankali ƙara haɓaka yayin ƙarfi da jimiri. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan mai farawa ya ga yana da ƙalubale sosai, ya kamata su fara tare da turawa na yau da kullun ba tare da nauyi ba har sai sun sami isasshen ƙarfi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo na sirri don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga Push-up mai nauyi tare da Vest?

• Maɗaukakin Maɗaukaki Tare da Ƙungiyoyin Juriya: Wannan bambancin ya ƙunshi yin amfani da makada na juriya a kusa da bayanku, ƙara ƙarin matakin wahala yayin da kuke turawa sama.
• Matsakaicin Ma'auni tare da Faranti: Don wannan bambancin, zaku iya sanya farantin nauyi a bayanku, wanda zai ƙara juriya yayin da kuke yin turawa.
• Ƙunƙarar Maɗaukaki Tare da Jakar Sand: Wannan bambancin ya haɗa da sanya jakar yashi a bayanku, samar da ƙarin ƙalubale saboda motsin nauyi.
• Matsa nauyi tare da Abokin Hulɗa: A cikin wannan bambancin, abokin tarayya yana matsa lamba akan bayanka yayin da kake yin turawa, yana mai da shi mafi ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Push-up mai nauyi tare da Vest?

• Juye-up na iya daidaita aikin tsoka na gaba daga Maɗaukakin Ƙarfafawa tare da Vest ta ƙarfafa tsokoki na baya, musamman lats, da inganta ƙarfin jiki na sama gaba ɗaya da kwanciyar hankali.
• Dips wani karin motsa jiki ne yayin da suke mai da hankali kan triceps da tsokoki na ƙirji, kama da Nauyin Turawa tare da Vest, amma daga wani kusurwa daban, yana haɓaka haɓakar tsoka mai kyau.