Tura-Up zuwa Tsararren Gefe

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae

Sakonni ga Tura-Up zuwa Tsararren Gefe

Push-Up to Side Plank wani motsa jiki ne mai kuzari wanda ke ƙarfafa babba, jigon jiki, da haɓaka daidaito da kwanciyar hankali gabaɗaya. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakin motsa jiki na ci gaba suna neman ƙara ƙarfin aikinsu da juriyar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haifar da ingantaccen matsayi, haɓaka wasan motsa jiki, da ƙarin sautin jiki.

Yanayinta: tsammanin nuni a nuni Tura-Up zuwa Tsararren Gefe

• Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, yayin da kuke daidaita jikin ku.
• Tura jikin ku baya zuwa matsayin asali.
• Yayin da kake kaiwa saman turawa, matsar da nauyinka zuwa hannun hagunka, juya jikinka zuwa dama, kuma ka ɗaga hannun dama zuwa saman rufi, zuwa cikin matsayi na gefe.
• Koma zuwa matsayi na farawa kuma maimaita tsari, wannan lokacin yana juyawa zuwa hagu don katako na gefe. Ci gaba da juyawa gefe tare da kowane turawa.

Lajin Don yi Tura-Up zuwa Tsararren Gefe

• Motsi masu sarrafawa: Sannun motsi da sarrafawa sune mabuɗin wannan darasi. Ka guji yin gaggawa ta hanyar turawa ko sauyawa zuwa katako na gefe. Wannan yana tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin aikin kuma zai iya taimakawa wajen hana rauni.
• Babban Haɗin kai: Tabbatar da shigar da jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita ma'auni a lokacin katako na gefe ba, amma kuma yana tabbatar da cewa kuna aiki da tsokoki na ciki. Kuskure na yau da kullun shine barin kwatangwalo ya yi rauni a lokacin katako na gefe, wanda zai iya raunana baya. Ajiye

Tura-Up zuwa Tsararren Gefe Tambayoyin Masu Nuna

Shi beginners za su iya Tura-Up zuwa Tsararren Gefe?

Ee, masu farawa za su iya yin motsa jiki na Push-Up zuwa Side Plank, amma suna iya buƙatar gyara shi da farko har sai sun haɓaka ƙarfinsu. Maimakon farawa a daidaitaccen matsayi na turawa, za su iya farawa a kan gwiwoyi. Hakanan za su iya yin katako na gefe tare da ƙananan gwiwa a ƙasa don ƙarin tallafi. Yana da mahimmanci a kula da sigar da ta dace don guje wa rauni da samun fa'ida daga motsa jiki. Yayin da ƙarfi ya inganta, sannu a hankali za su iya ci gaba zuwa mafi haɓaka juzu'in motsa jiki.

Me ya sa ya wuce ga Tura-Up zuwa Tsararren Gefe?

• Spiderman Push-Up to Side Plank: A cikin wannan sigar, yayin da kuke raguwa cikin turawa, kuna kawo gwiwa ɗaya zuwa gwiwar hannu a gefe ɗaya. Yayin da kuke turawa sama, kuna canzawa zuwa katako na gefe.
• Push-Up to Side Plank with Leg Left: Wannan yayi kama da daidaitaccen turawa zuwa katako na gefe, amma tare da ƙara ɗaga ƙafa a cikin matsayi na gefe don shiga ƙananan jiki da ainihin.
• Kwallon Magungunan Tura-Up zuwa Tsararren Gefe: Wannan bambancin ya haɗa da ƙwallon magani. Kuna sanya hannu ɗaya akan ƙwallon magani yayin da kuke matsawa sama, aiwatar da turawa, sannan canzawa zuwa cikin katako na gefe tare da hannun har yanzu akan ƙwallon magani.
• Tura-Up zuwa Gefe

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

• Tricep Dips: Ta hanyar niyya triceps, kafadu, da babba jiki, tricep dips suna haɓaka ƙarfin da ake buƙata don aiwatar da ɓangaren turawa na Push-Up zuwa Side Plank yadda ya kamata da inganci.
• Masu karkatar da Rashanci: Wannan motsa jiki yana cika ɓangaren katako na gefe na Push-Up to Side Plank ta hanyar niyya ga tsokoki na wucin gadi, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsi na gefe.