Rigar Hannun Tura-Up

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Serratus Anterior, Teres Major

Sakonni ga Rigar Hannun Tura-Up

The Handstand Push-Up shine ƙalubalen motsa jiki na sama wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da kafadu, hannaye, da asali, don haka inganta ƙarfi, daidaito, da sarrafa jiki. Ya dace da masu sha'awar motsa jiki na ci gaba waɗanda ke da kyakkyawan matakin ƙarfin jiki da daidaituwa. Mutane za su so yin wannan motsa jiki don haɓaka aikinsu na motsa jiki, inganta daidaitawar jiki, da cimma tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Rigar Hannun Tura-Up

• Da zarar kun sami kwanciyar hankali, lanƙwasa gwiwar gwiwar ku don sauke jikin ku a hankali zuwa ƙasa; kai ya kamata ya shiga tsakanin hannuwanku, ba a gabansu ba.
• Tabbatar da kiyaye ainihin ku kuma jikinku ya mike yayin da kuke saukowa, kada ku bar baka na baya.
• Lokacin da kanku ya taɓa ƙasa da sauƙi, matsa da ƙarfi ta hannayenku da kafadu don ɗaga jikin ku zuwa wurin farawa.
• Maimaita tsarin don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Rigar Hannun Tura-Up

• Kiyaye Kyakykyawan Siga: Kuskure na gama gari shine yin kirga baya da yawa ko barin gwiwar gwiwarku su fito waje. Tsaya jikinka a tsaye kamar yadda zai yiwu, kuma gwiwar gwiwarka a kusa da jikinka. Wannan zai taimaka wajen shiga daidaitattun tsokoki kuma kauce wa damuwa a baya da kafadu.
• Fara da Ci gaba: Idan kun kasance sababbi don turawa ta hannu, fara da sauƙaƙan bambancin kuma sannu a hankali ku ci gaba zuwa cikakken motsi. Kuna iya farawa da turawa pike ko harba har zuwa hannun hannu akan bango don tallafi. Wannan yana ba ku damar haɓaka ƙarfi da daidaituwa a hankali.
• Yi amfani da Spotter ko bango: Musamman a matsayin mafari, samun tabo ko amfani da bango don tallafi na iya hana faɗuwa da rauni. Koyaushe tabbatarwa

Rigar Hannun Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Rigar Hannun Tura-Up?

Handstand Push-Up hadaddun kuma motsa jiki na ci gaba wanda ke buƙatar babban ƙarfi, daidaito, da sarrafawa. Masu farawa na iya samun wahalar yin wannan aikin daidai da aminci. Koyaya, zasu iya fara aiki akan haɓaka ƙarfi da ƙwarewar da ake buƙata don turawa ta hannu. Ana iya yin hakan ta hanyar motsa jiki kamar motsa jiki, turawa pike, da tafiye-tafiyen bango. Yana da mahimmanci koyaushe a ci gaba a hankali kuma, idan zai yiwu, ƙarƙashin jagorancin ƙwararrun ƙwararrun motsa jiki don guje wa rauni.

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

• The Pike Push-Up: Maimakon shiga cikin cikakken hannun hannu, kun lanƙwasa a kugu kuma ku ajiye ƙafafunku a ƙasa, kuna kwaikwayon matsayin hannun hannu.
• Ƙwaƙwalwar Hannun Hannu Mai 'Yanci: Wannan shine ƙarin ci gaba inda ake yin aikin ba tare da goyan bayan bango ko wani tsari ba.
• Kipping Handstand Push-Up: A cikin wannan bambancin, kuna amfani da motsi na 'kipping' don taimakawa motsa jikin ku zuwa sama, yana sa motsa jiki ya fi sauƙi.
• Matsalar ta ci gaba da turawa: Duk da cewa ba cikakken jifa ba, wannan bambance-bambance ya ƙunshi sanya ƙafafunku a ƙasa mai ƙayyadaddenku a ƙasa, haɓaka wahalar idan aka kwatanta da daidaitaccen turawa.

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

• Har ila yau, motsa jiki na Walk na bango yana da fa'ida yayin da yake inganta motsin kafada da ƙarfin zuciya, dukansu biyu suna da mahimmanci don sarrafa jikin ku yayin yin Handstand Push-Up.
• Aƙarshe, da saman latsa tare da dumbbells ko barbell na iya taimaka wajan gina jiki ƙarfin jiki da salives, don tura jikinku mai kyau daga wurin da yake da dama.