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Tura-Up Ciki Kafa

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaGluteus Medius, Pectoralis Major Sternal Head, Tensor Fasciae Latae
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Tura-Up Ciki Kafa

The Push-Up Inside Leg Kick motsa jiki ne mai ƙarfi wanda ya haɗa ƙarfin jiki na sama tare da ainihin kwanciyar hankali da sassauci. Yana da manufa don 'yan wasa ko masu sha'awar motsa jiki suna neman haɓaka ƙarfin jikinsu gaba ɗaya, daidaito, da daidaitawa. Haɗa wannan motsa jiki a cikin ayyukan yau da kullun na iya taimakawa haɓaka aikin jikin ku, yin ayyukan yau da kullun cikin sauƙi, tare da haɓaka wasanku na motsa jiki.

Yanayinta: tsammanin nuni a nuni Tura-Up Ciki Kafa

  • Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye ainihin ku da baya madaidaiciya.
  • Yayin da kake tura jikinka zuwa wurin farawa, ɗaga ƙafarka na dama daga ƙasa kuma ka fitar da shi zuwa gefe, kiyaye ƙafarka a tsaye.
  • Koma ƙafar damanku zuwa wurin farawa kuma maimaita motsin turawa.
  • A kan turawa na gaba, canza ƙafafu, ɗagawa da fitar da ƙafar hagu yayin da kake tura jikinka sama. Madadin ƙafafu tare da kowane turawa.

Lajin Don yi Tura-Up Ciki Kafa

  • **Yin turawa:** Rage jikinki har sai kirjin ki ya kusa taba kasa. Yayin da kuke ƙasan kanku, kiyaye gwiwar gwiwar ku kusa da jikin ku. Wannan zai taimaka wajen tafiyar da triceps da kafadu yadda ya kamata. Kuskure na yau da kullun shine fitar da gwiwar hannu, wanda ke sanya damuwa mara amfani akan haɗin gwiwar kafada.
  • **Ƙara Ƙafar Ƙafa:** Yayin da kake turawa zuwa wurin farawa, daga ƙafar damanka daga ƙasa kuma ka fitar da ita gefe yayin da kake karkatar da jikinka zuwa dama. Kafar dama ya kamata ta kasance tana nuni zuwa gefen dama. Sa'an nan kuma mayar da ƙafar dama zuwa matsayi na farawa yayin da kake sauke kanka don turawa na gaba. Madadin

Tura-Up Ciki Kafa Tambayoyin Masu Nuna

Shi beginners za su iya Tura-Up Ciki Kafa?

Ee, tabbas masu farawa zasu iya gwada motsa jiki na Ciki Kafa. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ƙarfi da haɗin kai yayin da yake haɗuwa da turawa na gargajiya tare da bugun ƙafa. Ya kamata masu farawa su fara sannu a hankali, suna mai da hankali kan kiyaye tsari mai kyau kuma a hankali suna haɓaka ƙarfi da juriya. Yana iya zama da amfani a fara da turawa na yau da kullun da bugun ƙafa daban, sannan a haɗa su da zarar sun sami kwanciyar hankali. Kamar koyaushe, yana da mahimmanci a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo na sirri don tabbatar da an yi atisaye daidai don guje wa rauni.

Me ya sa ya wuce ga Tura-Up Ciki Kafa?

  • Spiderman Push-Up: A cikin wannan sigar, yayin da kuke saukar da jikinku zuwa ƙasa, kuna kawo gwiwa ɗaya a lokaci guda zuwa gwiwar gwiwar hannu ɗaya, kuna kwaikwayon motsin rarrafe.
  • Push-Up with Knee Tuck: Wannan bambancin yana ƙara babban ƙalubale. Bayan kun yi turawa, sai ku cusa gwiwa guda ɗaya zuwa ga ƙirjinku kafin ku mayar da shi zuwa matsayinsa na asali.
  • Push-Up tare da Diagonal Kick: Wannan sigar ta ƙunshi yin turawa kuma yayin da kuke turawa sama, kuna bugun ƙafa ɗaya a diagonal zuwa gefe.
  • Push-Up with Reverse Leg Kick: A cikin wannan bambancin, yayin da kuke matsawa baya daga turawa, kuna bugun ƙafa ɗaya da baya, kuna aiki da glutes da hamstrings.

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

  • Plank: plank ya cika da turawa a ciki don yana karfafa ainihin karar da makamai, waɗanda suke da mahimmanci don kiyaye daidaiton kafa a cikin motsa jiki a cikin motsa jiki.
  • Burpees: Kamar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) yana ba da cikakken motsa jiki wanda ya haɗu da ƙarfin horo da motsa jiki na motsa jiki, inganta ƙarfin tsoka da lafiyar zuciya.

Karin kalmar raɓuwa ga Tura-Up Ciki Kafa

  • Motsa jiki don hips
  • Push-Up tare da motsa jiki Kick
  • Ciki Kick Kick
  • Horon nauyin jiki don ƙarfin hip
  • Bambance-bambancen turawa don kwatangwalo
  • Ciki Kafa na motsa jiki na yau da kullun
  • Atisayen motsa jiki na kai hari
  • Push-Up da Leg Kick combo motsa jiki
  • Ƙarfafa hips tare da nauyin jiki
  • Dabarar bugun ƙafar ƙafar turawa