Tsoka mai nauyi sama

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

Sakonni ga Tsoka mai nauyi sama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Jiki wanda ke haɗuwa da ƙarfi da ƙarfin hali, haɓaka juriya na tsoka, ƙarfi, da haɓaka ci gaban tsoka. Yana da fa'ida musamman ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman ɗaukar matakan calisthenic ko abubuwan ɗaukar nauyi zuwa mataki na gaba. Haɗa wannan motsa jiki a cikin tsarin motsa jiki na iya taimakawa wajen ƙara ƙarfin ku gaba ɗaya, inganta sarrafa jiki, da samar da mafi tsanani, cikakken motsa jiki.

Yanayinta: tsammanin nuni a nuni Tsoka mai nauyi sama

• Haɗa ainihin ku kuma ja jikinku sama zuwa sandar, jagora tare da ƙirjin ku kuma kiyaye gwiwar ku kusa da jikin ku.
• Yayin da kirjinka ya kai sandar, canzawa zuwa lokacin tsomawa ta hanyar juya wuyan hannu da tura jikinka sama har sai hannayenka sun cika.
• Rage jikin ku baya cikin tsari mai sarrafawa, juya motsi har sai kun sake ratayewa daga sandar.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Tsoka mai nauyi sama

• Form Daidai: Daya daga cikin kuskuren da mutane ke yi yayin yin tsoka mai nauyi sama ba ta amfani da tsari daidai ba. Ya kamata jikinka ya kasance cikin layi madaidaiciya daga kafadu zuwa idon sawu. Ka guji lilo ko amfani da kuzari don sa jikinka ya wuce sandar. Maimakon haka, mayar da hankali kan yin amfani da ƙarfin hannu da kafada don ja da tura jikinka sama da sama.
• Cigaban Ci gaba: Fara da nauyi wanda zaku iya ɗauka cikin nutsuwa kuma a hankali ƙara shi akan lokaci. Kada ku yi gaggawar yin amfani da nauyi mai nauyi saboda yana iya haifar da rauni. Makullin shine ƙara nauyi a hankali yayin kiyaye tsari daidai.
• Yi amfani da Riga mai nauyi ko Belt: Yin amfani da riga mai nauyi ko bel na iya taimakawa rarraba

Tsoka mai nauyi sama Tambayoyin Masu Nuna

Shi beginners za su iya Tsoka mai nauyi sama?

Ƙunƙarar tsoka mai nauyi sama wani motsa jiki ne na ci gaba wanda ke buƙatar gagarumin ƙarfin jiki na sama, sarrafawa, da fasaha. Ya kamata masu farawa su fara da motsa jiki na yau da kullun kamar ja, tsomawa, da turawa don haɓaka ƙarfinsu kuma sannu a hankali suna ci gaba zuwa ƙarin motsa jiki kamar tsoka sama. Da zarar sun iya yin ta'aziyya da yawa reps na tsoka sama, za su iya yin la'akari da ƙara nauyi. Yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don guje wa rauni. Ana ba da shawarar yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horo don jagora sosai.

Me ya sa ya wuce ga Tsoka mai nauyi sama?

• Wani bambance-bambancen shine "Tsarin Kirji zuwa Bar Muscle Up," inda zaku ja sandar zuwa matakin ƙirjin ku tare da ƙarin nauyi.
• The "The Weighted Slow Muscle Up" ya ƙunshi yin tsoka sama a hankali, tare da ƙarin nauyi, mai da hankali kan motsi mai sarrafawa da tashin hankali na tsoka.
• The "The Weighted Ring Muscle Up" wani bambanci ne inda ake yin motsa jiki akan zoben gymnastic tare da ƙarin nauyi.
• A ƙarshe, "L-Sit Muscle Up" mai nauyi ya ƙunshi yin tsoka sama da ƙafafu da aka shimfiɗa a cikin siffar 'L', yayin ɗaukar nauyin nauyi.

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

• Dips wani motsa jiki ne mai fa'ida saboda suna mai da hankali kan triceps da tsokoki na kirji, suna ƙarfafa lokacin tura tsoka sama, wanda ya wajaba don canzawa daga ja zuwa tsoma a cikin motsin tsoka.
• Aƙarshe, rikewa, na iya tallafawa tsoka na tsoka ta hanyar inganta karfin gwiwa da rike, wanda ke da muhimmanci a kan fashewar motsi sama da tsoka.