Rigar Hannun Tura-Up

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major

Sakonni ga Rigar Hannun Tura-Up

The Handstand Push-Up motsa jiki ne mai kalubalanci wanda da farko ke kaiwa kafadu, hannaye, da kuma cibiya, yayin da kuma inganta daidaito da sarrafa jiki. Wannan motsa jiki na ci gaba yana da kyau ga waɗanda ke da tushe mai ƙarfi kuma suna neman tura ƙarfin jikinsu na sama zuwa mataki na gaba. Mutane na iya son yin wannan motsa jiki don haɓaka aikinsu na motsa jiki, haɓaka wasan motsa jiki, ko kuma kawai su ji daɗin ƙwaƙƙwaran ƙwaƙƙwaran ƙwarewa ta zahiri.

Yanayinta: tsammanin nuni a nuni Rigar Hannun Tura-Up

• Lankwasa gwiwar hannu a hankali, rage jikinka zuwa ƙasa a cikin tsari mai sarrafawa yayin da kake kiyaye ainihinka kuma jikinka madaidaiciya.
• Ci gaba da saukar da kanku har sai kan ku ya taɓa ƙasa da sauƙi ko gwargwadon ƙarfin ku.
• Sa'an nan, matsa baya sama ta hanyar daidaita hannuwanku, komawa zuwa wurin farawa na hannu, yayin da yake riƙe da tsayayyen layin jiki.
• Maimaita waɗannan matakan don adadin maimaitawa da ake so, koyaushe yana tabbatar da kiyaye motsin ku kuma daidaitaccen tsari.

Lajin Don yi Rigar Hannun Tura-Up

• **Mai Jagoran Tushen Farko:** Fara da ƙware na asali na hannu kafin ci gaba zuwa bambancin turawa. Wannan yana taimakawa wajen gina ƙarfin da ake bukata da daidaito. Kuskure na yau da kullun shine gwada turawa ta hannu ba tare da jin daɗi da hannun hannu na yau da kullun ba.
• **Yi amfani da bango don Tallafawa:** Lokacin farawa, yi amfani da bango don tallafi. Wannan zai taimake ka ka kula da ma'auni kuma ka mai da hankali kan sigarka. A hankali a hankali nesa da bango yayin da ƙarfin ku da amincin ku ke ƙaruwa. Ka guje wa kuskuren ƙoƙarin turawa ta hannu ba tare da tallafi ba kafin ka shirya.
• **Kiyaye Siffofin Da Ya Kamata:** Ka daidaita jikinka da kan ka a layi tare da kashin baya. Lokacin ragewa kanku, kada gwiwar gwiwar ku

Rigar Hannun Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Rigar Hannun Tura-Up?

Turawa na hannun hannu wani motsa jiki ne mai rikitarwa da kalubale wanda ke buƙatar adadi mai yawa na ƙarfin sama, daidaito, da daidaitawa. Saboda haka, ba a ba da shawarar su ga masu farawa ba. Koyaya, masu farawa za su iya fara shirye-shiryen turawa ta hannu ta hanyar haɓaka ƙarfinsu da daidaito ta hanyar wasu motsa jiki kamar turawa, danna sama, da hannun hannu da ke riƙe da bango. Yana da mahimmanci a hankali a yi aiki har zuwa ƙarin ci gaba don hana rauni. Koyaushe tuntuɓar ƙwararrun ƙwararrun motsa jiki ko koci don tabbatar da cewa kuna yin atisaye daidai da aminci.

Me ya sa ya wuce ga Rigar Hannun Tura-Up?

• Kipping Handstand Push-Up: Wannan sigar ta ƙunshi motsi na 'kipping', ta amfani da ƙarfi daga kwatangwalo don taimakawa wajen tura sama.
• Pike Push-Up: Wannan sigar gyare-gyare ce inda kuke kiyaye ƙafafunku a ƙasa da tsayin hips ɗin ku, kuna kwaikwayon motsin turawa na hannu.
• Tsayawa Hannun Tsayawa Push-Up: Wannan sigar ci gaba ce inda kuke yin turawa ba tare da wani tallafi ba, dogaro kawai da ƙarfin ku da ma'aunin ku.
• Rage Tsayin Hannun Tura-Up: Wannan bambancin ya haɗa da sanya hannayen ku a kan maɗaukakin sama, ƙara kewayon motsi da wahalar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Rigar Hannun Tura-Up?

• Tafiya ta bango: Tafiyar bango ba wai kawai ƙarfafa jikinku na sama da ainihin ku ba, har ma yana haɓaka motsin kafada da sarrafawa, waɗanda ke da mahimmanci don kiyaye daidaitaccen matsayi yayin turawa ta hannu.
• Jiki Mai Kyau: Wannan motsa jiki yana taimakawa wajen ƙarfafa ainihin ku da haɓaka tashin hankali na jiki, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin turawa ta hannu.