Tsayawa gefe

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Tsayawa gefe

Side Push-up shine motsa jiki na sama mai ƙarfi wanda ke kaiwa hari da ƙarfafa ƙirji, kafadu, da triceps, yayin da kuma ke shiga ainihin don kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da haɓaka daidaitawar su. Mutane za su iya zaɓar haɗa Side Push-ups a cikin abubuwan yau da kullun ba don fa'idodin zahiri kawai ba, har ma don haɓakar sa saboda ba ya buƙatar kayan aiki kuma ana iya yin shi kusan ko'ina.

Yanayinta: tsammanin nuni a nuni Tsayawa gefe

• Sanya hannun hagu a kasa a gaban kafada, yatsunsu suna nunawa daga jikinka, da hannun dama akan kafadarka na hagu.
• Matsa jikinka na sama da hannun hagu har sai hannun hagu ya cika cikakke, kiyaye jikinka madaidaiciya kuma abs ɗinka.
• Sannu a hankali rage jikin ku zuwa wurin farawa, tabbatar da cewa jikin ku yana cikin layi madaidaiciya kuma abs ɗin ku ya kasance cikin tsunduma.
• Maimaita motsa jiki a gefen hagu ta hanyar canza wurare na hannunka da jikinka.

Lajin Don yi Tsayawa gefe

• Shiga Jigon ku: Shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kula da daidaitaccen daidaitawar jiki ba amma kuma yana ƙara tasirin aikin ta hanyar aiki da tsokoki na ciki.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Yin turawa a cikin jinkirin da sarrafawa yana taimakawa wajen tafiyar da tsokoki yadda ya kamata kuma yana rage haɗarin rauni.
• Kada ku tsoma kwankwason ku: Kuskure na yau da kullun shine barin hips ɗinku ya yi ƙasa zuwa ƙasa, wanda zai iya raunana bayanku kuma ya rage tasirin motsa jiki. Ci gaba da ɗaga hips ɗin ku kuma jikin ku a madaidaiciyar layi a duk lokacin motsa jiki.

Tsayawa gefe Tambayoyin Masu Nuna

Shi beginners za su iya Tsayawa gefe?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Push-up. Koyaya, yana iya zama ƙalubale da farko saboda yana buƙatar takamaiman matakin ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara yawan maimaitawa yayin da ƙarfi da jimiri suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan yana jin wuya sosai, masu farawa zasu iya canza motsa jiki, misali, ta hanyar yin shi a kan gwiwoyi maimakon yatsunsu.

Me ya sa ya wuce ga Tsayawa gefe?

• Matsakaicin juzu'i shine bambancin ƙalubale inda ƙafafunku suke da ƙarfi, ƙara adadin nauyin jiki dole ne ya ɗaga.
• Ƙwaƙwalwar Hannun Hannun Hannu ɗaya shine mafi ci gaba sauye-sauye inda kuke yin motsa jiki ta amfani da hannu ɗaya kawai, wanda ke ƙara ƙarfi kuma yana kaiwa tsokoki daban-daban.
• Side Plank Push-up yana haɗa katako na gefe tare da turawa, yana ƙara ƙarin ƙalubale ga ainihin ku da tsokoki masu ma'ana.
• Juyawa Side Push-up shine sauye-sauye mai mahimmanci inda za ku juya jikin ku daga matsayi na yau da kullum zuwa matsayi na gefe, yana ƙara juyawa zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Tsayawa gefe?

• Tricep Dips: Tricep Dips suna da matukar dacewa ga Side Push-ups yayin da suke kai hari ga rukunin tsoka guda ɗaya, triceps, da kuma taimakawa wajen inganta ƙarfin hannu da juriya, yana sa Ƙarfafawar Side mai sauƙi don aiwatarwa.
• Masu murgudawa na Rasha: Masu murdawa na Rasha suna haɓaka Ƙaƙwalwar Side ta hanyar yin niyya ga tsokoki na maɗaukaki, waɗanda kuma ake amfani da su a lokacin Cigawar Side. Wannan darasi na iya taimakawa inganta ma'aunin ku da kwanciyar hankali, mahimman abubuwan haɗin gwiwa don Ci gaba na gefe.