Taɓa kafada Tura-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Taɓa kafada Tura-up
Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa wanda ba wai kawai yana ƙarfafa ƙirji ba, kafadu, da makamai ba, amma har ma yana shiga ainihin kuma yana inganta daidaito. Yana da kyakkyawan zaɓi ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka jikinsu na sama da na yau da kullun na motsa jiki. Haɗa wannan motsa jiki a cikin tsarin ku na iya haɓaka daidaitawar jiki, ma'anar tsoka, da ƙarfin gabaɗaya, yana mai da shi zaɓi mai dacewa da inganci.
Yanayinta: tsammanin nuni a nuni Taɓa kafada Tura-up
- Rage jikin ku zuwa ƙasa, lanƙwasa a gwiwar hannu don yin turawa, kiyaye ainihin ku don kiyaye daidaito da tsari.
- Yayin da kake tura kanka baya zuwa babban matsayi, ɗaga hannun dama daga bene kuma ka taɓa kafadarka ta hagu.
- Mayar da hannun dama zuwa ƙasa sannan kuma sake yin wani turawa.
- Bayan ka matsa sama, daga hannun hagunka daga ƙasa kuma ka taɓa kafadarka ta dama, sannan ka mayar da hannun hagunka zuwa ƙasa don kammala maimaitawa ɗaya.
Lajin Don yi Taɓa kafada Tura-up
- Motsa jiki masu sarrafawa: Lokacin yin famfo kafada, tabbatar da yin ta ta hanyar sarrafawa. Ka guji yin gaggawar motsi ko yin amfani da ƙarfi don ɗaga hannunka daga ƙasa. Madadin haka, mayar da hankali kan shigar da ainihin ku da kiyaye kwanciyar hankali. Kuskure na yau da kullun shine barin jiki ya karkata ko karkata gefe zuwa gefe yayin bugun kafada.
- Shiga Mahimmancin ku: Don yin wannan darasi cikin aminci da inganci, yana da mahimmanci ku tafiyar da jigon ku cikin duk motsin ku. Wannan zai taimaka maka kiyaye daidaito da kwanciyar hankali, da kuma kare ƙananan baya. A
Taɓa kafada Tura-up Tambayoyin Masu Nuna
Shi beginners za su iya Taɓa kafada Tura-up?
Ee, tabbas mafari za su iya gwada motsa jiki na Taɓan kafada. Koyaya, shine ƙarin ci gaba na daidaitaccen turawa, don haka yana iya zama ƙalubale ga waɗanda har yanzu basu gamsu da tura-up na asali ba. Yana buƙatar ba kawai ƙarfin jiki na sama ba, amma har ma ainihin kwanciyar hankali don kiyaye daidaito. Ya kamata mafari su fara da tura-up na asali kuma a hankali su yi aiki da hanyarsu har zuwa ƙarin ci-gaban iri kamar Taɓan kafada. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni.
Me ya sa ya wuce ga Taɓa kafada Tura-up?
- Spiderman Push-Up: Wannan sigar ta ƙunshi kawo gwiwa zuwa gwiwar gwiwar ku a kan matakin ƙasa na turawa, ƙara wani ƙarin ɓangaren haɗin gwiwa.
- Clap Push-Up: Wannan ya haɗa da matsawa sama da isasshen ƙarfi don ɗaga hannuwanku daga ƙasa da tafawa tsakanin kowane wakilin, wanda ke ƙara ƙarfin fashewar ku.
- Lu'u-lu'u Push-Up: A cikin wannan bambancin, an sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, suna yin siffar lu'u-lu'u, wanda ke kaiwa triceps ɗinku fiye da turawa na gargajiya.
- Faɗin Riko Push-Up: Wannan bambancin ya haɗa da sanya hannayenku fadi fiye da fadin kafada, wanda ke ba da fifiko ga tsokoki na kirji.
Me suna da abin da ya sanya ɗaukehawa ga Taɓa kafada Tura-up?
- Planks: Planks suna aiki da tsokoki na tsakiya, waɗanda ke yin aiki a lokacin Juyawa Taɓan kafada don kiyaye daidaito. Ƙarfafa waɗannan tsokoki na iya inganta siffan ku da juriya a lokacin Taɓan kafada.
- Dumbbell Toucher Press: Wannan motsa jiki na musamman yana kaiwa kafadu, waɗanda sune maɓalli na tsoka da ake amfani da su a cikin Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa . Ta hanyar ƙarfafa kafadu, za ku iya haɓaka aikinku kuma ku rage haɗarin rauni yayin Taɓan kafada.
Karin kalmar raɓuwa ga Taɓa kafada Tura-up
- Motsa jiki nauyi kirji
- Aikin motsa jiki na Tap kafada
- Ƙarfafa ƙirji tare da nauyin jiki
- Motsa jiki don ƙirji
- Dabarar turawa ta kafada
- Yadda ake yin Taɓan kafada Push-ups
- Bambance-bambancen turawa na nauyin jiki
- Taɓa Kafada Don Ƙarfafa tsokar ƙirji
- Aikin gida don ƙirji
- Umarnin Matsa kafada