Twist Push-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Twist Push-up
Twist Push-up wani motsa jiki ne mai ƙarfi wanda ke haɓaka fa'idodin turawa na gargajiya ta hanyar ƙara motsin juyawa, wanda ke niyya ba kawai ƙirjin ku da hannuwanku ba har ma da ainihin ku da mabuɗin ku. Wannan darasi yana da kyau don matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ainihin kwanciyar hankali. Ta hanyar haɗa Twist Push-up a cikin abubuwan yau da kullun na yau da kullun, daidaikun mutane na iya haɓaka haɗin gwiwar jikinsu gaba ɗaya, haɓaka mafi kyawun matsayi, da haɓaka ƙarfin aiki, yin ayyukan yau da kullun cikin sauƙi.
Yanayinta: tsammanin nuni a nuni Twist Push-up
- Rage jikin ku zuwa ƙasa, lanƙwasa gwiwar gwiwar ku da kiyaye ainihin ku.
- Yayin da kake tura jikinka baya, juya jikinka zuwa dama kuma ka dauke hannun dama daga kasa, mika shi zuwa rufi.
- Mayar da hannun dama zuwa ƙasa, kuma maimaita turawa, wannan lokacin jujjuya jikin ku zuwa hagu da ɗaga hannun hagu zuwa rufi.
- Ci gaba da jujjuya ɓangarorin don kowane turawa, tabbatar da cewa jikin ku ya kasance a madaidaiciyar layi kuma ainihin ku ya kasance cikin shagaltuwa a duk lokacin motsa jiki.
Lajin Don yi Twist Push-up
- Motsi Mai Sarrafa: Yayin da kake sauke jikinka zuwa ƙasa, kiyaye gwiwar gwiwarka kusa da jikinka. Lokacin da kuka tura baya sama, karkatar da gangar jikin ku zuwa gefe ɗaya kuma ku ɗaga hannun wancan gefe zuwa rufi. Koma zuwa matsayi na katako kuma maimaita a daya gefen. Kuskuren gama gari don gujewa: Gujewa cikin motsa jiki. Kowane motsi ya kamata ya kasance da gangan kuma a sarrafa shi don shiga tsokoki masu dacewa da kuma guje wa rauni.
- Shiga Mahimmancin ku: A cikin aikin motsa jiki, kiyaye tsokoki na tsakiya. Wannan zai taimaka wajen daidaita jikinka kuma ya sa aikin ya fi tasiri. Na kowa
Twist Push-up Tambayoyin Masu Nuna
Shi beginners za su iya Twist Push-up?
Ee, masu farawa zasu iya yin motsa jiki na Twist Push-up amma yana iya zama ƙalubale. Wannan motsa jiki yana buƙatar wani matakin ƙarfi da daidaituwa. Ana ba da shawarar cewa masu farawa su fara da turawa na asali kuma a hankali su haɗa ƙarin ci-gaba kamar Twist Push-up yayin da suke haɓaka ƙarfi da tabbaci. Idan sun sami Twist Push-up yana da wahala, za su iya gyara shi ta hanyar yin motsa jiki a kan gwiwoyi maimakon yatsunsu. Kamar koyaushe, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni.
Me ya sa ya wuce ga Twist Push-up?
- T-Push-up: A cikin wannan sigar, kuna yin turawa akai-akai amma yayin da kuka fito, zaku karkatar da jikin ku kuma ku mika hannu ɗaya zuwa saman rufin, kuna yin siffar 'T' tare da jikinku.
- Wata bambancin hannu ɗaya: Wannan bambancin canji ne inda kuka yi turawa tare da hannu guda yayin juyawa zuwa gefen mika hannu.
- Pike Twist Push-up: Anan, zaku fara a matsayin pike, kuyi turawa, kuma yayin da kuke turawa sama, kuna karkatar da jikin ku gefe ɗaya.
- Side Plank Twist Push-up: Wannan ya haɗa da yin turawa sama, sannan canzawa zuwa katako na gefe da karkatar da gangar jikinka, kafin komawa zuwa matsayin turawa.
Me suna da abin da ya sanya ɗaukehawa ga Twist Push-up?
- Rashan Twist: Wannan darasi kuma yana cike da Twist Push-up yayin da yake kaiwa ga obliques da abs, kama da jujjuyawar motsi a cikin turawa, yana taimakawa haɓaka ƙarfin juyi da haɓaka ikon ku na sarrafawa da aiwatar da jujjuyawar a cikin turawa. sama.
- Dumbbell Bench Press: Wannan motsa jiki yana cike da Twist Push-up ta hanyar ƙarfafa ƙirji, kafada, da tsokoki na hannu waɗanda ke da hannu sosai a cikin motsin turawa, don haka inganta ƙarfi da juriya da ake bukata don yin Twist Push-up.
Karin kalmar raɓuwa ga Twist Push-up
- Twist Push-up motsa jiki
- Motsa jiki na kirji
- Twist Push-up dabara
- Yadda ake Twist Push-ups
- Motsa jiki don ƙirji
- Ƙarfafa ƙirji murguda turawa
- Twist Push-up motsa jiki na yau da kullun
- Aikin gida Twist Push-up
- Twist Push-up don gina tsoka
- Twist Push-up motsa jiki na kirji