Taimakawa Tsaye Tsaye

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Taimakawa Tsaye Tsaye

Taimakon Tsayewar Chin-Up shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki a baya, hannaye, da kafadu. Yana da aikin motsa jiki mai dacewa ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda yana ba da damar juriya mai daidaitawa dangane da matakan ƙarfin mutum. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da gina ƙaƙƙarfan tushe don ƙarin bambance-bambancen cirewa mai ƙalubale.

Yanayinta: tsammanin nuni a nuni Taimakawa Tsaye Tsaye

• Kai sama ka kama sandar tare da kama hannunka, ya kamata hannayenka su kasance kusan nisan kafada.
• Kunna gwiwoyinku kuma ku haye ƙafarku a bayanku, don haka jikinku yana rataye a sandar amma har yanzu ƙafafunku suna taɓa ƙasa.
• Yi amfani da hannayenka don ja jikinka zuwa sama har sai haƙarka ta kasance a saman sandar, yin amfani da ƙafafunka don taimako kamar yadda ake bukata.
• Rage kanku baya sannu a hankali zuwa wurin farawa, tabbatar da kiyaye jikin ku da santsi. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Taimakawa Tsaye Tsaye

• ** Form Da Ya Kamata ***: Kuskure na gama gari shine kasa kula da ingantaccen tsari. Tabbatar cewa hannayenku suna da faɗin kafaɗa kuma hannayenku suna fuskantar ku. Ya kamata jikin ku ya kasance madaidaiciya kuma ya kamata a gudanar da ainihin ku a duk lokacin motsa jiki. Ka guji yin baka na baya ko karkatar da jikinka don samun kuzari, saboda hakan na iya haifar da rauni.
• **Motsi mai sarrafawa**: Lokacin yin chin-up, mai da hankali kan motsin jinkiri da sarrafawa. Ka guje wa firgita ko amfani da kuzari don ja da kanka. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da raunuka.
• **Cikakken Matsayin Motsi**: Don samun fa'ida daga wannan darasi, tabbatar da cewa kuna cikin cikakken motsi. Wannan yana nufin farawa daga cikakken rataye tare da hannayenka cikakke

Taimakawa Tsaye Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Tsaye Tsaye?

Ee, masu farawa zasu iya yin Taimakon Tsayewar Chin-Up. Haƙiƙa babban motsa jiki ne ga masu farawa saboda yana ba su damar haɓaka ƙarfi da aiki har zuwa yin ƙwanƙwasa mara taimako. Taimakon, wanda na'ura za ta iya ba da shi, ƙungiyoyin juriya, ko ma abokin aikin motsa jiki, yana rage yawan nauyin jikin da mutum zai ɗaga, yana sa motsa jiki ya fi dacewa. Yayin da ƙarfinsu ya ƙaru, ana iya rage matakin taimako a hankali.

Me ya sa ya wuce ga Taimakawa Tsaye Tsaye?

• Jumping Chin-Up: A cikin wannan sigar, kuna amfani da motsin tsalle daga ƙasa don ba wa kanku haɓaka a farkon motsa jiki, rage ƙarfin da ake buƙata don ɗaga jikin ku.
• Eccentric Chin-Up: Wannan bambance-bambancen yana mai da hankali kan raguwar lokaci na chin-up. Kuna amfani da akwati ko benci don farawa daga saman motsi, sannan ku saukar da kanku a hankali a hankali.
• Layin Juya: Duk da yake ba ƙwanƙwasa ba, wannan motsa jiki yana amfani da tsokoki iri ɗaya. Kun saita sanda a tsayin kugu, sannan, kuna kwance ƙarƙashinsa, kuna jan ƙirjin ku zuwa sandar.
• Na'ura Taimakawa Chin-Up: Yawancin wuraren motsa jiki suna da na'ura da aka kera musamman don taimakawa tare da ƙwanƙwasa. Kun saita nauyi don daidaita sashin jikin ku

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Tsaye Tsaye?

• Bicep Curls: Bicep curls suna taimakawa wajen ƙarfafa biceps ɗin ku, waɗanda tsokoki ne na biyu da ake amfani da su a cikin Taimakon Tsaye Chin-Up, don haka haɓaka ikon ku na ja da kanku.
• Layukan Jujjuya: Layukan da aka juyar da su suna aiki akan motsi iri ɗaya kamar chin-ups, suna ƙarfafa baya, biceps, da riko, waɗanda zasu iya taimakawa haɓaka sigar ku da juriya.