Tsoka mai nauyi sama

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Watawa

Sakonni ga Tsoka mai nauyi sama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafa wanda ke inganta ƙarfin jiki na sama, juriya, da ma'anar tsoka ta hanyar haɗa ƙarin nauyi zuwa tsokar gargajiya sama. Yana da kyau ga ƙwararrun ƴan wasa ko masu sha'awar motsa jiki waɗanda suka riga sun ƙware ainihin tsokar tsoka kuma suna neman ƙarin motsa jiki mai wahala. Ruwan tsoka mai nauyi a cikin ayyukan ku na iya taimaka wajan fashewa ta Plateaus, inganta aikin motsa jiki gaba ɗaya a cikin babba.

Yanayinta: tsammanin nuni a nuni Tsoka mai nauyi sama

• Ɗauki kan sandar cirewa da hannaye biyu, ta yin amfani da riƙon karya (hannun hannu akan sandar), kuma rataya gabaɗaya.
• Ja jikinka sama da sauri, jagora tare da ƙirjinka kuma canza wuyan hannu akan sandar don haka jikinka yana saman sandar tare da hannunka madaidaiciya.
• Rage kanku baya a cikin motsi mai sarrafawa zuwa wurin farawa, tabbatar da cewa hannayenku sun cika cikakke kafin fara maimaitawa na gaba.
• Maimaita tsarin don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Tsoka mai nauyi sama

• Daidaitaccen Dabaru: Ɗaya daga cikin mahimman shawarwari don yin nauyin tsoka mai nauyi yadda ya kamata shine amfani da dabarar da ta dace. Wannan yana nufin yin amfani da cikakken kewayon motsi, kiyaye jikinka madaidaiciya, da guje wa lilo ko kipping. Mutane da yawa suna yin kuskuren yin amfani da hanzari don wuce mashaya, wanda zai iya haifar da raunuka kuma baya shiga tsokoki yadda ya kamata.
• Ci gaba a hankali: Fara da haɓakar tsokar jiki kafin ƙara ƙarin nauyi. Da zarar kun gamsu da dabarar, sannu a hankali ƙara nauyi a cikin ƙananan haɓaka don guje wa wuce gona da iri. Kada ku yi sauri cikin nauyi mai nauyi; kuskure ne na kowa wanda zai iya haifar da munanan raunuka.
• Yi amfani da Spotter ko Trainer: Musamman

Tsoka mai nauyi sama Tambayoyin Masu Nuna

Shi beginners za su iya Tsoka mai nauyi sama?

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa wanda ke buƙatar ƙarfi, sarrafawa, da fasaha. Ba yawanci ana ba da shawarar ga masu farawa waɗanda ke farawa da tafiyar motsa jiki ba. Masu farawa yakamata su fara da horo na asali na ƙarfi da motsa jiki don haɓaka ƙarfinsu da fasaha. Motsa jiki kamar ja-up, dips, da tura-ups sune manyan wuraren farawa. Bayan ƙware waɗannan, za su iya ci gaba zuwa ƙarin motsa jiki na ci gaba kamar tsokar sama. Da zarar sun ji daɗi tare da haɓakar tsoka na yau da kullun, za su iya yin la'akari da ƙara nauyi. Amma yana da mahimmanci a yi haka sannu a hankali don hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararrun mai tabo yayin gudanar da irin waɗannan atisayen ci gaba, musamman lokacin farawa. Ka tuna, tafiyar lafiyar kowa ta bambanta. Yana da mahimmanci ku saurari jikin ku da ci gaba a cikin takun ku. Tsaro ya kamata koyaushe shine fifiko na farko.

Me ya sa ya wuce ga Tsoka mai nauyi sama?

• Nauyin Nauyin Tsoka Tare da Nauyin Ƙungiya: Wannan bambancin ya haɗa da yin daidaitaccen tsoka sama yayin da yake ɗaukar nauyin idon sawu don ƙara wahala.
• Tsokar Tufafin Maɗaukaki Sama: A cikin wannan bambancin, kuna yin tsokar sama yayin da kuke sanye da riga mai nauyi don ƙara juriya.
• Tsoka mai nauyi tare da Ƙungiyoyin Juriya: Wannan bambancin ya ƙunshi yin tsokar sama tare da juriya don ƙara ƙarfin motsa jiki.
• Tsoka mai nauyi tare da Dumbbells: Wannan bambancin ya haɗa da yin tsokar sama yayin riƙe dumbbells a kowane hannu don ƙara ƙarin nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Tsoka mai nauyi sama?

• Dips wani motsa jiki ne mai fa'ida wanda ke cika nauyin tsokar tsoka mai nauyi saboda sun fi kai hari ga triceps, kirji, da tsokoki na kafada, suna haɓaka lokacin tura tsoka sama.
• A ƙarshe, Barbell Overhead Press na iya haɓaka aikin tsokar ku mai nauyi ta hanyar haɓaka ƙarfin kafada da hannu, wanda ke da mahimmanci ga lokacin sauyi daga ja-har zuwa tsoma a cikin tsoka sama.