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Tura-Up

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiBaddalu naɗa biyu
Musulunci Masu gudummawaPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Tura-Up

Push-Up wani wasan motsa jiki ne na yau da kullun wanda ke nufin ƙirji, kafadu, da tsokoki na tsakiya, yana ba da cikakkiyar motsa jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, saboda ana iya gyara shi don ƙarawa ko rage wahala. Mutane za su so yin turawa saboda ba sa buƙatar kayan aiki, ana iya yin su a ko'ina, kuma suna ba da ƙarfin ƙarfi da fa'idodi masu ƙarfi.

Yanayinta: tsammanin nuni a nuni Tura-Up

  • Tura jikin ku zuwa sama tare da hannuwanku, kiyaye jikin ku a madaidaiciyar layi daga kan ku zuwa dugadugan ku.
  • Lokacin da hannuwanku suka cika cikakke, dakata na ɗan lokaci a saman motsi.
  • Sa'an nan, saukar da jikinka baya har sai kirjinka ya kusa taba kasa.
  • Dakata a takaice a ƙasa kafin turawa kanku baya zuwa wurin farawa, kuma maimaita tsari don adadin maimaitawa.

Lajin Don yi Tura-Up

  • **Tsarin Numfashi**: Numfashi yayin da kake runtse jikinka da numfashi yayin da kake turawa sama. Wannan zai taimaka wajen tabbatar da cewa tsokoki suna samun isassun iskar oxygen kuma zai iya taimakawa wajen kula da matakan makamashi a duk lokacin motsa jiki.
  • **Motsi Mai Sarrafawa**: Ka guji yin gaggawar motsa jiki. Madadin haka, tabbatar da cewa kuna yin kowace turawa a cikin tsari da tsayin daka. Wannan zai taimaka wajen tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma rage haɗarin rauni.
  • **A Gujewa Cikakkun Makulli**: Lokacin turawa sama, ka guji rufe gwiwar gwiwar gaba ɗaya saboda hakan na iya sanya damuwa mara amfani akan haɗin gwiwa. Maimakon haka,

Tura-Up Tambayoyin Masu Nuna

Shi beginners za su iya Tura-Up?

Ee, mafari na iya kwata-kwata yin tura-ups. Koyaya, ƙila za su buƙaci farawa da gyare-gyaren juzu'in idan sun sami daidaitaccen turawa yana da ƙalubale. Misali, mafari na iya farawa da turawa bango, ƙwanƙwasa gwiwa, ko karkata. Yayin da ƙarfi da jimiri suka inganta, sannu a hankali za su iya ci gaba zuwa daidaitattun turawa. Yana da mahimmanci a kula da tsari mai kyau don hana rauni da haɓaka tasiri. Shawarwari tare da mai horar da motsa jiki ko gwani yana da fa'ida don tabbatar da ingantattun dabaru.

Me ya sa ya wuce ga Tura-Up?

  • The Diamond Push-Up ana yin shi ta hanyar haɗa hannayen hannu tare don samar da siffar lu'u-lu'u, wanda ke ba da fifiko ga triceps.
  • Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwal ya ƙunshi sanya ƙafafu a kan wani wuri mai ɗaukaka, ƙara wahala da niyya ga ƙirji na sama da kafadu da ƙarfi.
  • Spiderman Push-Up yana ƙara motsi na gwiwa zuwa ga turawa na gargajiya, yana shiga cikin ainihin da kuma jujjuyawar hip.
  • Bambanci ɗaya ne mai matukar wahala shine bambancin mahimmancin ƙarfi da daidaituwa, yayin da yake ɗaukar aikin da hannu ɗaya kawai.

Me suna da abin da ya sanya ɗaukehawa ga Tura-Up?

  • Plank: plank babban motsa jiki ne na motsa jiki don turawa yayin da yake ƙarfafa tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin turawa.
  • Dumbbell Fly: Wannan motsa jiki yana cike da turawa ta hanyar niyya tsokoki na ƙirji daga wani kusurwa daban-daban, inganta ma'auni na tsoka da kuma hana yiwuwar rashin daidaituwa na tsoka wanda zai iya tasowa daga yin turawa kawai.

Karin kalmar raɓuwa ga Tura-Up

  • Stability Ball Push-Up Exercise
  • Aikin Kirji tare da Kwanciyar Kwanciyar hankali
  • Push-Up Ta Amfani da Kwallon motsa jiki
  • Koyarwar Kwanciyar Ƙirji
  • Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa
  • Stability Ball Workout don Kirji
  • Ƙarfafa Ƙirji tare da Ƙwallon Ƙarfafawa
  • Dabarun Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarfafawa
  • Advanced Chest Workout tare da Kwanciyar kwanciyar hankali
  • Fitness Ball Push-Up Exercise