Sakin Hannun Tura-Up
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Faraɗiyan da ya kunɓa:
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Sakonni ga Sakin Hannun Tura-Up
The Hands Release Push-Up shine cikakken motsa jiki wanda ke ƙarfafa ƙirji, kafadu, da tsokoki na tsakiya, yayin da kuma inganta kwanciyar hankali da juriya. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jiki da matsayi na sama. Wannan darasi yana da ban sha'awa saboda ba ya buƙatar kayan aiki, ana iya yin shi a ko'ina, kuma yana inganta mafi kyawun nau'i na turawa ta hanyar tabbatar da cikakken motsi.
Yanayinta: tsammanin nuni a nuni Sakin Hannun Tura-Up
- Rage jikinka zuwa ƙasa, kiyaye gwiwar gwiwarka kusa da jikinka, har sai ƙirjinka ya taɓa ƙasa.
- Da zarar ƙirjin ku ya taɓa ƙasa, ɗaga hannuwanku daga ƙasa da ƴan inci kaɗan, tare da kiyaye sauran jikin ku tare da ƙasa.
- Sanya hannayenka baya a ƙasa kuma tura jikinka baya zuwa wurin farawa, kiyaye madaidaicin madaidaicin layin jiki.
- Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.
Lajin Don yi Sakin Hannun Tura-Up
- Sauke ƙasa: Lanƙwasa gwiwar gwiwar ku kuma ku saukar da jikin ku zuwa ƙasa, kiyaye jikinku madaidaiciya da tsauri. Ka guji barin kwatangwalo ko baka na baya, saboda wannan na iya sanya matsin lamba akan ƙananan baya da kuma haifar da rauni.
- Sakin Hannu: Da zarar ƙirjin ku ya taɓa ƙasa, ɗaga hannuwanku daga ƙasa gaba ɗaya. Wannan shine sashin "sakin hannu" na motsa jiki. Tabbatar cewa kun saki hannuwanku gaba ɗaya daga bene don tabbatar da cewa ba ku amfani da su don taimakawa tura kanku baya, wanda zai iya rage tasirin motsa jiki.
- Turawa sama: Bayan sakin hannayenka, mayar da su a ƙasa kuma ka tura jikinka
Sakin Hannun Tura-Up Tambayoyin Masu Nuna
Shi beginners za su iya Sakin Hannun Tura-Up?
Ee, masu farawa za su iya yin motsa jiki na Sakin Hannun Push-Up, amma yana iya zama ƙalubale. Wannan motsa jiki yana buƙatar wani matakin ƙarfin jiki na sama. Idan mafari ya ga yana da wahala sosai, za su iya gyara motsa jiki ta hanyar yin shi a kan gwiwoyi maimakon yatsunsu. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni da haɓaka tasirin motsa jiki. Yana da kyau koyaushe a fara da sauƙaƙan sauye-sauye na turawa kuma sannu a hankali ci gaba zuwa mafi ƙalubale yayin da ƙarfi da jimiri suka inganta.
Me ya sa ya wuce ga Sakin Hannun Tura-Up?
- The Spiderman Push-Up: A cikin wannan sigar, kuna kawo gwiwa zuwa gwiwar gwiwar ku a gefe ɗaya yayin da kuke yin turawa, kuna kwaikwayon aikin hawan Spiderman.
- The Diamond Push-Up: Don wannan bambancin, kuna sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, kuna yin siffar lu'u-lu'u tare da yatsun ku, wanda ke nufin triceps.
- The Plyometric Push-Up: Wannan shi ne ƙarin ci-gaba bambance-bambancen inda kuke tura sama da isasshen ƙarfi don ɗaga hannuwanku da ƙafafu biyu daga ƙasa na ɗan lokaci.
- Tura-Hannu ɗaya: Kamar yadda sunan ke nunawa, ana yin wannan turawa ta amfani da hannu ɗaya kawai, ana buƙatar da haɓaka ƙarfi da daidaituwa.
Me suna da abin da ya sanya ɗaukehawa ga Sakin Hannun Tura-Up?
- Tricep Dips: Tricep dips babban motsa jiki ne na haɗin gwiwa saboda suna kai hari ga triceps, ƙungiyar tsoka mai mahimmanci da ake amfani da su a cikin turawa, yana taimakawa wajen ƙara ƙarfi da juriya a wannan yanki.
- Masu hawan dutse: Masu hawan dutse suna cika Hands Release Push-Up ta hanyar ba da bangaren cardio yayin da suke shiga cikin jiki da na sama, suna kara juriya da ƙarfin da ake buƙata don turawa.
Karin kalmar raɓuwa ga Sakin Hannun Tura-Up
- Motsa jiki na kirji
- Koyarwar Sakin Hannun Push-Up
- Bambance-bambancen turawa
- Ƙarfafa horo ga ƙirji
- Babu kayan aikin motsa jiki na ƙirji
- Ayyukan motsa jiki na gida don pectorals
- Dabarar Sakin Hannun Hannu
- Bambance-bambancen turawa na nauyin jiki
- Ayyukan gina tsokar ƙirji
- Turawa don ƙarfin ƙirji