Turawa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii

Sakonni ga Turawa

Aikin motsa jiki na Pushdown shine aikin horarwa mai ƙarfi da farko wanda ke niyya da triceps, yana taimakawa haɓaka ƙarfin jiki na sama da ma'anar tsoka. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar wannan motsa jiki don inganta ƙarfin hannunsu, haɓaka mafi kyawun matsayi, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Turawa

• Tare da gwiwar gwiwar ku kusa da jikin ku, fara da hannayen ku a layi ɗaya zuwa ƙasa da mashaya a matakin ƙirji.
• Tura sandar ƙasa ta hanyar mika hannuwanku da yin kwangilar triceps ɗin ku, kiyaye gwiwar gwiwar ku a tsaye da baya madaidaiciya.
• Rage sandar har sai hannayenku sun cika sosai, amma kada ku kulle gwiwar hannu.
• A hankali komawa zuwa wurin farawa ta hanyar barin mashaya ta tashi sama zuwa matakin ƙirji, kiyaye iko a cikin motsi.

Lajin Don yi Turawa

• **A guji Amfani da Nauyi da yawa:** Kuskure na yau da kullun shine yin amfani da nauyi mai yawa, wanda ba zai iya haifar da rauni kawai ba har ma ya lalata sigar. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta.
• **Motsin da ake sarrafawa:** Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guje wa firgita ko yin amfani da ƙarfi don tura nauyi ƙasa saboda wannan na iya haifar da rauni da ƙarancin aikin tsoka.
• **Cikakken Matsayin Motsi:** Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna cikin cikakken yanayin motsi. Wannan yana nufin ƙaddamar da hannunka gaba ɗaya a ƙasa kuma ba su damar dawowa har zuwa kusan kusurwa 90-digiri.

Turawa Tambayoyin Masu Nuna

Shi beginners za su iya Turawa?

Ee, masu farawa zasu iya yin motsa jiki na Pushdown. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da taimako a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da cewa ana yin aikin daidai. Motsa jiki na Pushdown da farko yana kaiwa triceps a hannu na sama.

Me ya sa ya wuce ga Turawa?

• The Rope Pushdown yana buƙatar ka yi amfani da abin da aka makala igiya maimakon mashaya, yana ba da damar mafi girman kewayon motsi da riko daban.
• The Overhead Cable Pushdown wani bambanci ne inda kuke fuskantar nesa da injin kebul ɗin kuma ku tura kebul ɗin sama, kuna niyya da dogon kan tricep.
• Reverse Grip Pushdown ya haɗa da kama sandar tare da tafin hannunku suna fuskantar sama, wanda zai iya taimakawa wajen kaiwa wurare daban-daban na tsokar tricep.
• V-Bar Pushdown yana amfani da mashaya mai siffar V, wanda ke ba da izinin riko na tsaka tsaki kuma zai iya taimakawa wajen kai hari ga triceps daga wani kusurwa daban.

Me suna da abin da ya sanya ɗaukehawa ga Turawa?

• Girman tsawan tsinkaye: Sama da kayan fadada aiki akan kungiyoyin tsoka iri daya a matsayin turawa amma daga wani kusurwa daban-daban, saboda haka yana haifar da cikakkiyar motsa jiki don kwarin gwiwa.
• Dips: Dips wani motsa jiki ne wanda ke kaiwa triceps da kirji, kama da turawa, don haka yana taimakawa wajen ƙara ƙarfi da juriya na waɗannan tsokoki.