Turawa Hannu da Hannu

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

Sakonni ga Turawa Hannu da Hannu

Motsa Hannun Turawa ta Hannu ƙalubale ne, motsa jiki cikakke wanda ke ƙarfafa hannaye, ƙirji, cibiya, da haɓaka daidaitawa. Wannan darasi yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba da ke neman ƙara ƙarfin horo na yau da kullun. Ta hanyar haɗa motsa jiki na Hannun Turawa ta Hannu, daidaikun mutane na iya inganta ƙarfin jikinsu na sama, haɓaka daidaito da ƙarfin su, da kuma samun ƙarin kuzari da motsa jiki.

Yanayinta: tsammanin nuni a nuni Turawa Hannu da Hannu

• Rage jikinka zuwa ƙasa, riƙe bayanka madaidaiciya da ɗigonka, har sai ƙirjinka ya kusan taɓa ƙasa.
• Matsa jikinka baya zuwa matsayin asali, amma yayin da kake tashi, motsa hannun dama zuwa hagu, haye hannun hagu.
• Rage jikinka kuma don wani turawa, sa'an nan yayin da kake tashi a wannan lokacin, motsa hannun hagunka zuwa dama, haye hannun dama.
• Ci gaba da canza motsin hannu bayan kowace turawa, tabbatar da cewa sigar ku ta kasance daidai, kuma jikin ku ya kasance madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Turawa Hannu da Hannu

• Babban Haɗin kai: Haɗa tsokoki na asali a cikin gaba ɗaya motsi. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana ƙara tasirin aikin motsa jiki ta hanyar haɗa ƙarin ƙungiyoyin tsoka. Kuskure na yau da kullun shine barin kwatangwalo ko gindi ya tsaya a cikin iska, wanda zai iya sanya damuwa a baya.
• Motsi Mai Sarrafawa: Kada ka yi gaggawar turawa. Rage jikin ku ta hanyar sarrafawa har sai ƙirjin ku ya kusan taɓa ƙasa, sannan tura baya sama zuwa matsayin farawa. Wannan yana tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, wanda zai iya haifar da girma

Turawa Hannu da Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Turawa Hannu da Hannu?

Ee, masu farawa zasu iya yin motsa jiki ta Hannun turawa, amma yana iya zama ƙalubale. Wannan motsa jiki yana buƙatar adadi mai kyau na ƙarfin jiki na sama, musamman a hannu, kafadu, da ƙirji. Masu farawa yakamata su fara da turawa na asali kuma sannu a hankali su ci gaba zuwa ƙarin ci gaba kamar Hannun Turawa ta Hannu. Yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri don guje wa rauni. Hakanan yana da fa'ida don samun tsari da fasaha mai kyau, wanda mai horar da kansa ko mai koyar da lafiyar jiki zai iya ba da jagora akai.

Me ya sa ya wuce ga Turawa Hannu da Hannu?

• "Diamond Push-ups" inda zaku hada hannayenku tare a ƙarƙashin ƙirjin ku don samar da siffar lu'u-lu'u, kuna nufin triceps fiye da turawa na gargajiya.
• "Wide Grip Push-ups" inda zaku sanya hannayenku fadi fiye da fadin kafada, kuna mai da hankali kan tsokoki na kirji.
• "Staggered Push-ups" inda aka sanya hannu ɗaya sama da ɗayan, wanda ke ƙalubalantar ma'aunin jikin ku kuma yana kaiwa ƙungiyoyin tsoka daban-daban.
• "Pike Push-ups" inda zaku ɗaga hips ɗinku sama a cikin matsayi na pike kuma kuyi turawa, kuna niyya ga kafadu da na sama.

Me suna da abin da ya sanya ɗaukehawa ga Turawa Hannu da Hannu?

• Tricep Dips: Tricep dips suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar Hannun Turawa ta Hannu, musamman makamai da kafadu, haɓaka ƙarfi da taimakawa tare da motsin 'turawa' a cikin turawa.
• Masu hawan dutse: Wannan motsa jiki yana cike da Hannun Turawa ta Hannu ta hanyar samar da sashin zuciya na zuciya, yayin da yake aiki da mahimmanci da tsokoki na jiki masu mahimmanci don turawa.