Turawa a kan Forearms

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Turawa a kan Forearms

The Push-up on Forearms motsa jiki wani kalubale ne na motsa jiki na sama wanda ke ƙarfafa kirji, kafadu, triceps, da tsokoki na tsakiya, yana mai da shi manufa ga mutanen da ke neman haɓaka ƙarfin jiki da kwanciyar hankali. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon ƙarfin mutum da matakan dacewa. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don ikonsa na inganta ingantaccen matsayi, inganta ƙarfin aiki, da kuma ba da gudummawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Turawa a kan Forearms

• Tsaya jikinka a mike kuma ka tsaya daga kan ka zuwa dugaduganka, samar da madaidaiciyar layi. Wannan shine wurin farawanku.
• Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye hannayen ku a tuntuɓar ƙasa kuma jikin ku madaidaiciya.
• Tura ta hannun gaban ku don ɗaga jikinku baya zuwa wurin farawa, yayin da kuke riƙe madaidaiciyar layi daga kan ku zuwa dugadugan ku.
• Maimaita waɗannan matakan don adadin maimaitawar da kuke so, tabbatar da kiyaye jikin ku madaidaiciya da sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi Turawa a kan Forearms

• Kula da Daidaita Jiki: Kuskure ɗaya na gama gari shine sagging ko piking hips. Don guje wa wannan, haɗa tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba wai kawai zai taimaka wajen kiyaye daidaitawar jiki ba amma kuma zai karfafa tsokoki na ciki.
• Motsi Mai Sarrafa: Ka guji saurin motsa jiki. Rage jikin ku ta hanyar sarrafawa har sai kirjin ku yana kusa da bene. Sannan, tura baya sama zuwa wurin farawa. Motsa jiki masu sauri, masu tayar da hankali na iya haifar da sigar da ba ta dace ba da yuwuwar raunuka.
• Fasahar Numfashi: Numfashi yayin da kake runtse jikinka da numfashi yayin da kake turawa sama

Turawa a kan Forearms Tambayoyin Masu Nuna

Shi beginners za su iya Turawa a kan Forearms?

Ee, tabbas masu farawa za su iya yin motsa jiki na gaba, wanda kuma aka sani da Plank Push-ups ko Forearm Push-ups. Duk da haka, yana iya zama ƙalubale ga wasu saboda yana buƙatar wani matakin ƙarfin babba da kwanciyar hankali. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Idan yana da wahala sosai, masu farawa zasu iya gyara motsa jiki ta hanyar yin shi akan gwiwoyi maimakon yatsun yatsunsu har sai sun sami ƙarfi. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko mai horarwa lokacin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Turawa a kan Forearms?

• Diamond Push-Up: Wannan ya haɗa da sanya hannayenku kusa da juna a ƙarƙashin ƙirjin ku don samar da siffar lu'u-lu'u, da niyya ga triceps ɗinku da ƙarfi.
• Pike Push-Up: Wannan bambancin turawa ya ƙunshi ɗaga hips ɗinku sama, kama da yoga, don kai hari ga kafadu da babba baya.
• Wide Push-Up: Wannan ya haɗa da sanya hannayenku fadi fiye da faɗin kafada don niyya ga ƙirjin ku da tsokoki na baya da ƙarfi.
• Push-Up: Wannan bambancin ya haɗa da sanya hannu ɗaya gaba da ɗayan hannun kusa da jikin ku, wanda ke ƙara ƙalubale ga jikinku na sama da ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Turawa a kan Forearms?

• Tricep Dips wani kyakkyawan aikin motsa jiki ne na motsa jiki yayin da suke kaiwa triceps, kafadu, da jiki na sama, kama da Push-ups akan Forearms, amma tare da motsi daban-daban, yana ba da cikakkiyar motsa jiki ga waɗannan ƙungiyoyin tsoka.
• Masu hawan tsaunuka kuma na iya haɗawa da tura-ups akan Forearms kamar yadda ba wai kawai ke niyya ga ainihin ba, har ma suna ƙara ɓangaren bugun jini a cikin motsa jiki, haɓaka juriya gabaɗaya da ƙarfin hali wanda zai iya haɓaka ikon yin ƙarin turawa.