Scapula turawa

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Serratus Anterior
• Musulunci Masu ɗauke da masu gudummawa: Trapezius Middle Fibers

Sakonni ga Scapula turawa

Scapula Push-up wani motsa jiki ne mai fa'ida wanda ke da alhakin tsokar tsokoki a kusa da ruwan kafada, inganta kwanciyar hankali da motsi. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda suke yin dogon sa'o'i a tebur, saboda yana iya taimakawa wajen daidaita yanayin jiki da hana raunin kafada. Yin wannan motsa jiki na iya haɓaka ƙarfin jiki na sama, ba da gudummawa ga mafi kyawun matsayi, da kuma taimakawa gabaɗayan aikin sauran ƙungiyoyi na sama.

Yanayinta: tsammanin nuni a nuni Scapula turawa

• Tsayar da hannunka madaidaiciya da jikinka a madaidaiciyar layi, bari kafadar kafada ta zo tare, rage kirjinka kadan zuwa ƙasa.
• Tura ruwan kafadarka, ka tura kirjinka sama da nesa da kasa, komawa zuwa matsayin farko. Wannan ya cika wakilai guda ɗaya.
• Tabbatar cewa jigon ku ya kasance cikin aiki kuma bayanku ya kasance madaidaiciya a duk lokacin aikin.
• Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Scapula turawa

• Babban Haɗin kai: Haɗa tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kula da tsari daidai ba amma yana kare ƙananan baya daga yuwuwar damuwa - kuskuren gama gari da mutane da yawa ke yi a lokacin scapula turawa.
• Motsi Mai Sarrafa: Motsi a cikin scapula tura-up yana fitowa ne daga kafada da ke motsawa tare da juna, ba daga lanƙwasa gwiwar hannu ba. Guji kuskuren yin daidaitaccen turawa. Madadin haka, ka riƙe hannunka madaidaiciya, rage jikinka ta hanyar barin kafadar kafadarka su zo tare, sannan ka tura baya sama ta hanyar yada ruwan kafadarka.
• Mayar da hankali kan inganci, ba adadi: Yana da kyau a yi ƴan reps tare da kyakkyawan tsari fiye da yawancin maimaitawa tare da

Scapula turawa Tambayoyin Masu Nuna

Shi beginners za su iya Scapula turawa?

Ee, masu farawa zasu iya yin motsa jiki na Scapula Push-up, amma yana da mahimmanci don farawa sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Wannan darasi na farko yana kaiwa ga tsokoki a kusa da scapula (fadar kafadu) kuma zai iya taimakawa wajen inganta kwanciyar hankali da matsayi. Don masu farawa, ana iya yin shi a kan gwiwoyi maimakon yatsan yatsa don rage wahala. Kamar kowane sabon motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Scapula turawa?

• Tafiya ta ragi: Wannan bambance-bambancen an yi shi ne a kan ragi a farfajiya, yana kara yawan motsa jiki da kuma yin niyya ga tsokoki daban-daban.
• Guda ɗaya-hannu Scaphua-up: Wannan bambance-bambancen ya ƙunshi yin turawa tare da hannu ɗaya, wanda ke ƙaruwa da ƙalubale da taimakon haɓaka ƙarfin.
• The Scapula Push-up with Resistance Bands: Wannan bambance-bambancen ya ƙunshi yin amfani da juriya don ƙara wahalar motsa jiki, yana ba da babban kalubale ga tsokoki.
• The Scapula Push-up on a Stability Ball: Ana yin wannan bambancin tare da hannuwanku akan ƙwallon kwanciyar hankali, wanda ke taimakawa inganta daidaituwa kuma yana shigar da tsokoki sosai.

Me suna da abin da ya sanya ɗaukehawa ga Scapula turawa?

• Dumbbell Row: Wannan motsa jiki ya cika Scapula Push-up ta hanyar ƙaddamar da ƙungiyoyin tsoka iri ɗaya, rhomboids da tsokoki na trapezius a cikin babba baya, amma a cikin motsi mai ja, yana samar da daidaitaccen motsa jiki.
• Pike Push-up: Wannan motsa jiki yana cike da Scapula Push-up ta hanyar mayar da hankali kan yanki ɗaya, jiki na sama, amma kuma ya haɗa da yawancin deltoids da kirji na sama, yana samar da ƙarin aikin motsa jiki na sama.