Sauke Tura Up

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

Sakonni ga Sauke Tura Up

Drop Push Up wani motsa jiki ne mai ƙarfi, motsa jiki mai ƙarfi wanda ke kai hari ga ƙirji, kafadu, da ainihin, yana ba da cikakkiyar motsa jiki na sama. Yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba, saboda yana buƙatar wani matakin ƙarfi da daidaitawa. Mutane da yawa na iya zaɓar wannan darasi don inganta ƙarfin fashewar su, haɓaka sautin tsoka, da haɓaka matakin dacewarsu gabaɗaya.

Yanayinta: tsammanin nuni a nuni Sauke Tura Up

• Yi tsalle ko sake dawo da ƙafafunku zuwa matsayi na katako, kiyaye jikin ku a madaidaiciyar layi daga kan ku zuwa dugadugan ku.
• Rage jikin ku zuwa ƙasa a cikin tsari mai sarrafawa, lanƙwasa a gwiwar hannu da kiyaye ainihin ku.
• Matsa jikinka baya zuwa matsayin plank, mika hannunka cikakke amma ba tare da kulle gwiwar gwiwarka ba.
• Yi tsalle ko mayar da ƙafafunku zuwa hannayenku, sannan ku miƙe tsaye don kammala maimaita juzu'in turawa sama.

Lajin Don yi Sauke Tura Up

• Form Da Ya dace: Kuskuren gama gari da ake yi yayin Drop Push Up shine sigar da ba ta dace ba. Lokacin da kuka gangara cikin turawa, yakamata jikinku ya kasance cikin layi madaidaiciya daga kanku zuwa diddige ku. Ka guji yin baka ta baya ko barin kwankwasonka. Ya kamata hannuwanku su kasance da faɗin kafada, kuma gwiwar gwiwar ku su kasance kusa da jikin ku yayin da kuke runtse kanku.
• Motsi Mai Sarrafa: "Drop" a Drop Push Up yana nufin ragewar jikin ku mai sarrafawa zuwa ƙasa, ba faɗuwa kyauta ba. Ka guji faduwa da sauri saboda wannan na iya haifar da rauni. Madadin haka, mayar da hankali kan gangara a hankali, sarrafawa sannan kuma tura baya da ƙarfi.
• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba zai taimaka kawai don kula da ku ba

Sauke Tura Up Tambayoyin Masu Nuna

Shi beginners za su iya Sauke Tura Up?

Ee, masu farawa zasu iya yin motsa jiki na Drop Push Up, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfi da daidaituwa. Yana da ƙarin ci gaba na turawa na gargajiya. Ana ba da shawarar cewa masu farawa su fara da daidaitattun turawa ko gyare-gyaren turawa (kamar turawa gwiwa) don haɓaka ƙarfi da tsari. Da zarar sun gamsu da waɗannan, za su iya ci gaba zuwa ƙarin bambance-bambancen ƙalubale kamar Drop Push Up. Koyaushe tuna don kiyaye tsari mai kyau don hana rauni. Idan akwai wani ciwo, yana da mahimmanci a dakatar da tuntuɓar ƙwararrun motsa jiki.

Me ya sa ya wuce ga Sauke Tura Up?

• Sauke Hannu Guda Daya: Wannan shine mafi ƙalubale bambance-bambancen inda kuka sauke daga saman sama da ƙasa akan hannu ɗaya maimakon biyu.
• Ƙarƙashin Ƙarƙashin Ƙarfafawa: A cikin wannan bambancin, kuna farawa da ƙafafunku a kan wani wuri mai tsayi kamar benci ko mataki, yana ƙara wahalar digo.
• Spiderman Drop Push Up: Yayin da kuke saukewa da turawa sama, kuna kawo gwiwa ɗaya zuwa gefe don taɓa gwiwar gwiwar ku, kama da hawan Spiderman.
• Tuck Jump Drop Push Up: A cikin wannan ci gaba na ci gaba, kuna yin tsalle yayin da kuke matsawa daga digo, kuna kawo gwiwoyinku zuwa ga ƙirjinku.

Me suna da abin da ya sanya ɗaukehawa ga Sauke Tura Up?

• Plank: Ayyukan Plank suna haɓaka Drop Push Ups ta hanyar ƙarfafa ainihin tsokoki, waɗanda kuma suke aiki yayin Drop Push Ups, don haka inganta daidaito da kwanciyar hankali gabaɗaya.
• Dumbbell Bench Press: Wannan darasi kuma yana hari ga kirji, kafadu, da triceps kamar Drop Push Ups, amma tare da ƙarin juriya, yana ba da damar haɓaka ƙarfin haɓakawa da ma'anar tsoka.