Tsokawar tsoka

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Sakonni ga Tsokawar tsoka

Muscle-up shine ƙalubalen motsa jiki na jiki wanda ke haɓaka ƙarfin jiki na sama, kwanciyar hankali, da ƙarfin hali ta hanyar shiga ƙungiyoyin tsoka da yawa, ciki har da kafadu, baya, makamai, da mahimmanci. Yana da fa'ida musamman ga ƴan wasa, ƴan wasan motsa jiki, ko masu sha'awar motsa jiki waɗanda ke neman ci gaba da horar da ƙarfi da sarrafa jiki. Ta hanyar haɗa ƙwayoyin tsoka a cikin tsarin motsa jiki, ɗaiɗaikun mutane na iya haɓaka aikin su, ƙara yawan ƙwayar tsoka, da haɓaka aikinsu na motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Tsokawar tsoka

• Ja jikinka sama ta hanyar tuƙi gwiwar gwiwarka zuwa kwatangwalo, da nufin kawo ƙirjinka har zuwa sandar, wannan ana kiransa lokacin cirewa.
• Yayin da ƙirjin ku ya isa sandar, da sauri canza hannayenku daga riƙon sama zuwa riƙon tsoma ta hanyar mirgina wuyan hannu akan sandar, wannan ana kiransa da lokacin miƙa mulki.
• Da zarar wuyan hannu yana saman sandar kuma ƙirjinka yana kusa da shi, tura jikinka sama har sai hannayenka sun cika cikakke, wannan shine lokacin tsomawa.
• Rage kanku baya zuwa wurin farawa a cikin tsari mai sarrafawa kuma maimaita motsa jiki.

Lajin Don yi Tsokawar tsoka

• **Yi amfani da Riƙon Ƙarya:** Yin amfani da riƙon ƙarya (inda aka sanya wuyan hannu akan sandar) na iya yin sauƙaƙa daga ja zuwa tsomawa cikin sauƙi. Wannan riko na iya zama da wahala a iya sarrafa shi kuma yana iya zama mara daɗi da farko, amma sau da yawa yana da maɓalli don yin nasara mai tsoka.
• **A guji Kipping:** Kiɗa, ko yin amfani da motsin motsi don samun ƙarfi, kuskure ne gama gari. Yana iya haifar da raunin kafada kuma baya ba da izinin cikakken fa'idodin ƙarfafa ƙarfin motsa jiki. Maimakon haka, mayar da hankali kan yin amfani da ƙarfin jikin ku na sama don ɗagawa da rage jikin ku.
• **Mai Jagoran Ja da Tsoma Farko:** Tsokawar tsoka shine ainihin a

Tsokawar tsoka Tambayoyin Masu Nuna

Shi beginners za su iya Tsokawar tsoka?

Haka ne, masu farawa za su iya koyon yin motsa jiki na tsoka, amma yana da mahimmanci a lura cewa motsi ne mai ci gaba wanda ke buƙatar ƙarfin gaske, musamman a cikin jiki na sama da kuma ainihin. Ana ba da shawarar cewa masu farawa su fara da atisayen da za su fara gina waɗannan wuraren, kamar ja-up, tsomawa, da turawa. Da zarar sun gina isasshen ƙarfi, za su iya fara horo don tsoka-up tare da motsa jiki kamar taimakon tsoka-ups ko tsoka-up korau. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su jagorance su ta hanyar aiwatar da tsari don tabbatar da tsari mai kyau da hana rauni.

Me ya sa ya wuce ga Tsokawar tsoka?

• The Bar Muscle-up: Wannan shi ne daidaitaccen tsoka-up da aka yi a kan madaidaicin mashaya, yana buƙatar babban matakin ƙarfin jiki da daidaitawa.
• Kipping Muscle-up: Wannan bambancin ya haɗa da yin amfani da motsi mai motsi don samar da hanzari, yin motsi da sauƙi da ba da izinin ƙarin maimaitawa.
• Haske mai tsoka mai tsauri: Wannan shine mafi yawan bambancin kalubale inda ba a yarda da juyawa ba ko kuma an yarda, yana buƙatar babban ƙarfi don jan jikinku kuma ku tura jikinku sama da kuma shingen ku.
• Bambancin da-sama: Wannan bambancin ci gaba ne inda ake yin tsoka mai amfani ta amfani da ɗaya, yana buƙatar ƙarfi da ma'auni.

Me suna da abin da ya sanya ɗaukehawa ga Tsokawar tsoka?

• Dips wani motsa jiki ne na motsa jiki na tsoka yayin da suke aiki akan triceps, ƙirji, da tsokoki na kafada, waɗanda ake buƙata don lokacin turawa na Muscle-up.
• Har ila yau, riko na karya shine motsa jiki mai amfani wanda ke inganta aikin tsoka ta hanyar ƙarfafa wuyan hannu da gaɓoɓin hannu, waɗanda ke da mahimmanci ga lokacin canji na Muscle-up.