Turawa da Jawo Nauyin Jiki

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Turawa da Jawo Nauyin Jiki

Motsa jiki na turawa da ja shine cikakken tsarin motsa jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, haɓaka ƙarfi, sassauci, da daidaitawar jiki gabaɗaya. Yana da manufa ta yau da kullun ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ƙarfin da za a iya canzawa. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun yana da fa'ida kamar yadda ba ya buƙatar kayan aikin motsa jiki, yana mai da shi hanya mai dacewa da tsada don kula da daidaitaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Turawa da Jawo Nauyin Jiki

• Sanya cibiya sannan ka dan karkata gwiwoyinka kadan, sannan ka tura hannayenka gaba kamar kana tura wani abu daga jikinka, yayin da kuma ka karkatar da jikinka na sama kadan kadan.
• Dakata na ɗan daƙiƙa, sannan ka ja hannunka baya zuwa jikinka kamar kana jan wani abu zuwa gare ka, yayin da kake jingin saman jikinka kaɗan kaɗan.
• Tabbatar da matse ruwan kafadar ku tare lokacin da kuke ja da hannunku baya don haɗa tsokoki na baya.
• Maimaita wannan turawa kuma ja motsi don saita adadin maimaitawa, kiyaye tsayayyen ƙwanƙwasa da kuma kiyaye ainihin ku yayin aikin.

Lajin Don yi Turawa da Jawo Nauyin Jiki

• Motsi masu sarrafawa: Koyaushe yi waɗannan darasi a hankali da sarrafawa. Lokacin yin turawa, rage jikin ku har sai ƙirjin ku ya kusan taɓa ƙasa sannan ku matsa baya sama. Don ja-in-ja, ja da kanka sama har sai haƙar ku ta wuce sandar sannan ku sauke kanku baya. Kuskure na gama gari: Ka guji yin gaggawar motsi ko yin amfani da hanzari don kammala maimaitawa. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni.

Turawa da Jawo Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Turawa da Jawo Nauyin Jiki?

Ee, tabbas mafari za su iya yin motsa jiki da motsa jiki. Waɗannan darussan suna da kyau don haɓaka ƙarfi da ƙarfin tsoka. Koyaya, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami daidaiton motsa jiki na yau da kullun wanda ya haɗa da duka turawa da ja da motsa jiki don tabbatar da duk ƙungiyoyin tsoka suna aiki daidai. Idan ba ku da tabbacin yadda ake yin waɗannan darussan daidai, la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Turawa da Jawo Nauyin Jiki?

• Bambancin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwal yana buƙatar ka yi turawa tare da ƙafafunka a kan wani wuri mai ɗaukaka don ƙarin ƙalubalen motsin turawa, da ja-up a kan mashaya don motsi.
• Bambance-banbancin Tsarin Hannun Hannu da Jikin Jiki shine sigar ci gaba inda kuke yin turawa a matsayi na hannun hannu akan bango don motsin turawa, da layuka na jiki ta amfani da band ɗin TRX ko zobe don motsi.
• Bambancin turawa na Diamond da Chin-up ya ƙunshi yin turawa tare da hannayenku kusa da juna don niyya triceps ɗin ku don motsin turawa, da ƙwanƙwasa tare da tafin hannunku suna fuskantar ku don motsin ja.
• Bambancin Push-up na Plyometric da Ostiraliya Pull-up ya ƙunshi yin turawa

Me suna da abin da ya sanya ɗaukehawa ga Turawa da Jawo Nauyin Jiki?

• Planks babban madaidaici ne ga motsa jiki na turawa da ja da nauyi saboda suna aiki akan ainihin kwanciyar hankali da ƙarfi, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da haɓaka tasirin turawa da jan motsi.
• Lunges wani kyakkyawan motsa jiki ne wanda ke cike da motsa jiki da motsa jiki, yayin da suke kaiwa ƙungiyoyin tsoka da yawa a cikin ƙananan jiki, inganta ƙarfin jiki gaba ɗaya da daidaito, wanda zai iya haɓaka aikin turawa da ja da motsi.