Turawa yatsa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Turawa yatsa
The Finger Push-up wani ƙalubale motsa jiki wanda da farko yana ƙarfafa yatsu, wuyan hannu, da gaɓoɓin gaba, yayin da kuma haɗa ƙirjin ku, kafadu, da tsokoki na asali. Yana da fa'ida musamman ga ƴan wasa, mawaƙa, ko duk wanda ke buƙatar ƙarfi, yatsu masu ƙima da ingantaccen ƙarfin riko don ayyukansu. Haɗa ƙwanƙwasa yatsa a cikin aikin yau da kullun na iya haɓaka ƙarfin hannun ku da juriya, haɓaka aikinku a cikin wasanni ko kayan kida, da kuma taimakawa hana raunin hannu da wuyan hannu.
Yanayinta: tsammanin nuni a nuni Turawa yatsa
- Sauke jikinka a hankali zuwa ƙasa yayin da kake daidaita jikinka, kamar turawa akai-akai.
- Mayar da jikin ku baya ta amfani da yatsun hannu da babban yatsan ku kawai, tare da guje wa kowane taimako daga tafin hannunku.
- Maimaita wannan tsari don adadin maimaitawa da kuke so.
- Ka tuna don kiyaye jigon ku a duk tsawon aikin don kiyaye kwanciyar hankali da tsari.
Lajin Don yi Turawa yatsa
- **Fara Sannu a hankali:** Idan kun kasance sababbi ga turawa yatsa, fara a hankali. Kada ku yi gaggawar yin maimaitawa da yawa, saboda yana iya haifar da rauni. Fara da ƴan maimaitawa kuma a hankali ƙara ƙidayar yayin da ƙarfin yatsan ku ya inganta.
- **Kuskure na yau da kullun -Ba ɗumamawa ba:** Kuskure na yau da kullun da mutane ke yi shine rashin ɗumi kafin yin turawa. Wannan darasi yana sanya damuwa mai yawa akan yatsan hannu, wuyan hannu, da hannun gaba, don haka yana da mahimmanci a shirya su tare da ingantaccen zaman dumi.
- **Yi amfani da Sama mai laushi:** Don guje wa damuwa mara amfani da rauni mai yuwuwa, yi motsa yatsa akan ƙasa mai laushi kamar tabarma na yoga ko
Turawa yatsa Tambayoyin Masu Nuna
Shi beginners za su iya Turawa yatsa?
Haka ne, masu farawa na iya ƙoƙarin tura yatsa, amma ya kamata su ci gaba da taka tsantsan yayin da wannan motsa jiki yana sanya damuwa mai yawa akan yatsunsu kuma zai iya haifar da rauni idan ba a yi daidai ba. Ana ba da shawarar cewa masu farawa su fara da turawa akai-akai kuma a hankali suna ƙarfafa wuyan hannu da yatsunsu kafin yunƙurin turawa yatsa. Hakanan yana iya zama fa'ida don farawa tare da tura yatsa a bango ko kan gwiwoyi don rage yawan nauyi akan yatsunsu. Koyaushe tuna don dumama yatsu da wuyan hannu kafin fara motsa jiki.
Me ya sa ya wuce ga Turawa yatsa?
- Thumb Push-up: Maimakon yin amfani da duk yatsun ku, kuna amfani da yatsan yatsa ne kawai don aiwatar da turawa, ƙara ƙalubalen zuwa ƙarfi da kwanciyar hankali.
- Tura Yatsu Biyu: A cikin wannan bambancin, kuna yin turawa ta amfani da yatsu biyu kawai akan kowane hannu, ƙara wahala da ƙarfin da ake buƙata.
- Ƙunƙarar yatsa: Wannan bambancin ya haɗa da yin turawa a kan yatsanka maimakon lebur na hannunka, wanda zai iya taimakawa wajen inganta ƙarfin riko da ƙwarewar hannu.
- Knuckle Push-up: Ko da yake ba a fasaha na turawa yatsa ba, wannan bambancin ya haɗa da yin turawa a kan ƙwanƙwaranku maimakon tafin hannunku, wanda zai iya taimakawa wajen ƙarfafa wuyan hannu da inganta ƙarfin bugun jini don zane-zane.
Me suna da abin da ya sanya ɗaukehawa ga Turawa yatsa?
- Lu'u-lu'u tura-ups: Wannan bambancin tura-up na gargajiya yana mai da hankali kan triceps da tsokoki na pectoral, kama da Finger Push-ups, don haka inganta ƙarfin babban jikin ku da kwanciyar hankali, wanda ke da mahimmanci don kiyaye daidaitaccen tsari a cikin Finger Push- ups.
- Planks: Wadannan darussan suna taimakawa wajen ƙarfafa tushen ku, wanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali a lokacin Finger Push-ups, don haka inganta aikin ku gaba ɗaya a cikin waɗannan turawa ta hanyar haɓaka sarrafa jikin ku da kwanciyar hankali.
Karin kalmar raɓuwa ga Turawa yatsa
- Finger tura-up motsa jiki
- Motsa jiki na kirji
- Horon ƙarfin yatsa
- Dabarar tura yatsa
- Ayyukan ƙirji tare da turawa yatsa
- Motsa jiki don ƙirji
- Koyarwar turawa yatsa
- Ƙarfafa ƙirji tare da turawa yatsa
- Nunin turewar yatsa
- Babban bambance-bambancen turawa.