Turawa

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Turawa

Push-ups shine motsa jiki mai mahimmanci kuma mai tasiri wanda ke ƙarfafa kirji, kafadu, triceps, da tsokoki na asali. Wannan motsa jiki na jiki ya dace da mutane na kowane matakan motsa jiki, saboda ana iya canza shi don ƙarawa ko rage wahala. Daidaikun mutane na iya zaɓin turawa saboda dacewarsu, basu buƙatar kayan aiki, da ikonsu na haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Turawa

• Shigar da ainihin ku kuma ku ajiye bayanku a kwance, tabbatar da cewa jikin ku ya samar da madaidaiciyar layi daga saman kai zuwa dugadugan ku.
• Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye su kusa da jikin ku.
• Matsa jikin ku zuwa matsayi na farawa ta hanyar daidaita hannuwanku, yayin da yake kiyaye madaidaiciyar layin jikin ku.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye ainihin ku da jikin ku a madaidaiciyar layi a cikin motsi.

Lajin Don yi Turawa

• Shiga Mahimmancin ku: Kuskure ɗaya na gama gari shine rashin shigar da ainihin lokacin turawa. Ƙarfafa, ƙwanƙwasa ƙwanƙwasa yana taimakawa jikinka ya tsaya tsayin daka da madaidaiciya, wanda shine mafi kyawun tsari don turawa. Don shigar da jijiyar ku, matsar da tsokoki na ciki kamar dai ana shirin naushi a ciki.
• Matsalolin Sarrafa: Ka guji yin gaggawa ta hanyar turawa. Rage jikin ku cikin tsari mai sarrafawa har sai ƙirjin ku ya kusan taɓa ƙasa, sannan ku tura kanku baya da ƙarfi iri ɗaya. Wannan zai kara girman haɗin tsoka da rage haɗarin rauni.
• Ka Tsare Kai: Ka guji takura wuyanka ta hanyar kallon sama ko ƙasa da nisa. Kallonka ya kamata

Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Turawa?

Ee, tabbas masu farawa zasu iya yin motsa jiki na turawa. Koyaya, yana iya zama ƙalubale da farko, musamman idan ba su haɓaka ƙarfin jikinsu na sama ba tukuna. Masu farawa za su iya farawa da gyare-gyaren juzu'in turawa, kamar turawa gwiwa ko tura bango, kafin su ci gaba zuwa daidaitattun turawa. Yana da mahimmanci a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni da samun fa'ida daga motsa jiki.

Me ya sa ya wuce ga Turawa?

• Jayayya da turawa: Wannan akasin tura motsin tura, tare da ƙafafunku ya ɗaukaka a kan wani dandali, ƙara yawan nauyin jikin da kuke ɗaga da kuma yin motsa jiki mafi ƙalubale.
• Lu'u-lu'u Push-up: Don wannan bambancin, sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku, ku samar da siffar lu'u-lu'u tare da yatsun ku, wanda ya fi dacewa da triceps.
• Faɗin Riko Push-up: Wannan bambancin ya haɗa da sanya hannayenku fadi fiye da fadin kafada, wanda ya fi mayar da hankali kan tsokoki na kirji.
• Spiderman Push-up: Wannan ci-gaba na ci gaba ya ƙunshi kawo gwiwa ɗaya zuwa gwiwar hannu a gefe ɗaya yayin da kuke runtse jikin ku, wanda ke shiga tsokoki na wucin gadi kuma yana ƙara wahala.

Me suna da abin da ya sanya ɗaukehawa ga Turawa?

• Motsa jiki na plank yana cika turawa ta hanyar ƙarfafa ƙwaƙƙwaran tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin turawa da haɓaka aikin gabaɗaya.
• Dips wani motsa jiki ne wanda ya dace da turawa yayin da suke kaiwa triceps, kirji, da tsokoki na kafada daga wani kusurwa daban-daban, don haka samar da cikakkiyar motsa jiki ga waɗannan ƙungiyoyin tsoka.