Tafawa sama

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Tafawa sama

Tafawa Sama wani motsa jiki ne mai sauƙi amma mai tasiri wanda ke ƙarfafawa da kuma sautin jikinku na sama, musamman maƙasudin kafadu, hannaye, da tsokoki na baya. Yana da kyakkyawan motsa jiki ga mutane na kowane matakan motsa jiki, gami da masu farawa, saboda baya buƙatar kayan aiki kuma ana iya yin su a ko'ina. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ƙarfin jiki na sama, haɓaka matsayi, da haɓaka daidaituwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tafawa sama

• Ɗaga hannuwanku har zuwa matakin kafada, miƙe su kai tsaye zuwa ɓangarorin ku tare da dabino suna fuskantar ƙasa.
• Sannu a hankali ɗaga hannuwanku sama da kan ku, ku riƙe su madaidaiciya, har sai tafukan ku sun haɗu a cikin motsin tafawa.
• Rage hannunka baya zuwa matakin kafada a hankali da sarrafawa, kiyaye matsayi madaidaiciya.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye yanayin ku a tsaye da kuma motsin ku cikin santsi a duk lokacin motsa jiki.

Lajin Don yi Tafawa sama

• Motsi masu sarrafawa: Lokacin yin tafa sama, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guji karkatar da hannunka sosai saboda hakan na iya haifar da rauni. Maimakon haka, ɗaga hannayenka zuwa tsayin kafada, sannan tafa sama da kai kuma mayar da su ƙasa zuwa tsayin kafada cikin tsari mai sarrafawa.
• Cikakkun Arm Extension: Tabbatar cewa kun shimfiɗa hannuwanku gaba ɗaya yayin kowane maimaitawa. Kuskure na yau da kullun shine rashin cikakken mika hannun, wanda zai iya rage tasirin motsa jiki.
• Kada ku yi gaggawar gaggawa: Yana da mahimmanci a yi motsa jiki a tsayayyen taki, maimakon yin gaggawar motsi. Wannan yana taimakawa wajen shiga tsokoki yadda ya kamata kuma yana rage haɗarin rauni.
• Dumama:

Tafawa sama Tambayoyin Masu Nuna

Shi beginners za su iya Tafawa sama?

Ee, tabbas masu farawa za su iya yin motsa jiki na sama. Wani motsa jiki ne mai sauƙi wanda ke taimakawa wajen inganta motsin kafada da ƙarfi. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Tafawa sama?

• Tafawa Single Hannun Sama: Maimakon ɗaga hannaye biyu, kuna musanya tsakanin hannun hagu da dama, wanda zai iya taimakawa wajen haɓaka daidaitawar ku.
• Tafawa sama mai nauyi: Riƙe dumbbells masu haske ko makada na juriya a cikin hannayenku yayin motsa jiki na iya ƙara ƙarfi da ƙalubalanci tsokoki.
• Tafi sama da Squat: Ƙara squat a cikin motsi yana aiki da ƙananan jikin ku a lokaci guda, yana mai da shi cikakken motsa jiki.
• Tafawa Sama Tare da Tsalle Jacks: Haɗa tafa sama tare da jacks masu tsalle suna ƙara wani nau'in cardio a cikin motsa jiki, ƙara yawan bugun zuciyar ku da ƙone ƙarin adadin kuzari.

Me suna da abin da ya sanya ɗaukehawa ga Tafawa sama?

• Lateral Tadawa: Wannan motsa jiki yana hari akan deltoids na gefe, wanda ke taimakawa a cikin motsi sama da kwanciyar hankali yayin tafin sama, yana sa motsi ya fi dacewa da sarrafawa.
• Push-ups: Push-ups suna aiki akan tsokoki na pectoral, triceps, da deltoids na gaba, waɗanda duk suna aiki yayin tafa sama, don haka inganta ƙarfi da juriya na waɗannan tsokoki don mafi kyawun aiwatar da tafa sama.