Ƙunƙarar Turawa akan Ƙwallon Motsa jiki

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

Sakonni ga Ƙunƙarar Turawa akan Ƙwallon Motsa jiki

Ƙunƙarar Push-Up akan Ƙwallon Ƙwararrun Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙarƙwarar Ƙaƙwalwar Ƙwaƙwalwa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa ) ne mai kalubale na motsa jiki na sama wanda ke nufin ƙirji, triceps, da tsakiya, yana ba da cikakkiyar motsa jiki wanda ke inganta ƙarfi, kwanciyar hankali, da sautin tsoka. Wannan motsa jiki ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka aikin motsa jiki na yau da kullun da haɓaka daidaiton su. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa ƙara ƙarfin jikin ku na sama, haɓaka ainihin kwanciyar hankalin ku, da ƙara iri-iri zuwa aikin motsa jiki, don haka kiyaye shi mai tasiri da tasiri.

Yanayinta: tsammanin nuni a nuni Ƙunƙarar Turawa akan Ƙwallon Motsa jiki

• Mika kafafunku a bayanku, daidaitawa akan ƙwallan ƙafafunku, don haka jikinku ya samar da madaidaiciyar layi daga kanku zuwa dugadugan ku.
• Rage jikin ku zuwa wasan motsa jiki ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye su kusa da jikin ku don haɗa triceps ɗin ku.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, yayin da kake kiyaye ma'auni akan wasan motsa jiki.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye jikin ku a mike da jigon ku a duk lokacin motsa jiki.

Lajin Don yi Ƙunƙarar Turawa akan Ƙwallon Motsa jiki

• Shiga Mahimmancin ku: Don yin kunkuntar turawa yadda ya kamata, kuna buƙatar shigar da tsokoki na asali. Wannan zai taimaka wajen kiyaye ma'auni akan ƙwallon kuma yana kare ƙananan baya. Kuskure na yau da kullun shine mantawa da shiga cikin ainihin abin da zai haifar da rashin kwanciyar hankali da rauni mai yuwuwa.
• Motsi Mai Sarrafa: Rage jikinka zuwa ƙwallon cikin tsari mai sarrafawa har sai ƙirjinka ya kusan taɓa shi. Sa'an nan kuma tura jikinka baya zuwa wurin farawa. Ka guji faduwa da sauri ko yin amfani da motsin motsi, saboda wannan na iya haifar da rauni da rage tasirin motsa jiki.
• Fasahar Numfashi:

Ƙunƙarar Turawa akan Ƙwallon Motsa jiki Tambayoyin Masu Nuna

Shi beginners za su iya Ƙunƙarar Turawa akan Ƙwallon Motsa jiki?

Ee, masu farawa zasu iya yin Ƙunƙarar Turawa akan motsa jiki na motsa jiki, amma yana iya zama ƙalubale saboda yana buƙatar adadi mai kyau na ƙarfin jiki da daidaituwa. Yana da mahimmanci a fara da tsayayye kamar ƙasa kafin a ci gaba zuwa wani wuri marar kwanciyar hankali kamar ƙwallon motsa jiki. Koyaushe tabbatar da tsari mai kyau don guje wa rauni. Idan mafari ya ga yana da wahala sosai, za su iya canza motsa jiki ta hanyar yin shi a kan gwiwoyi ko gwada wasu motsa jiki na abokantaka don haɓaka ƙarfin su da farko.

Me ya sa ya wuce ga Ƙunƙarar Turawa akan Ƙwallon Motsa jiki?

• Tura-Hannu Daya Kan Kwallon Motsa Jiki: Wannan shine mafi ci gaba bambance-bambancen inda kuke yin turawa ta amfani da hannu ɗaya kawai akan ƙwallon, yana ƙara wahala da haɗin kai na ainihin ku.
• 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 Ƙafarku a kan Ƙwallon Ƙwararru maimakon Hannun ku, Ƙarfafa Wahala da Nuna Ƙirjinku na sama da kafadu.
• Push-Up with Knee Tuck on Exercise Ball: Wannan bambancin ya ƙunshi yin turawa a kan ƙwallon motsa jiki, sa'an nan kuma zana gwiwoyi a cikin kirjin ku yayin da kuke daidaitawa akan kwallon.
• Pike Push-Up on Exercise Ball: Don wannan bambancin, za ku fara a cikin matsayi na turawa tare da ƙafafunku a kan ƙwallon, sannan ku ɗaga hips ɗin ku sama zuwa iska, yin siffar V mai juyayi tare da jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Ƙunƙarar Turawa akan Ƙwallon Motsa jiki?

• Plank on Exercise Ball: Wannan motsa jiki yana cike da Ƙunƙarar Turawa akan Ƙwallon Motsa jiki ta hanyar mai da hankali kan ainihin ƙarfi da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da daidaito yayin turawa.
• Latsa ƙirji tare da Dumbbells: Wannan motsa jiki yana cike da Ƙunƙarar Turawa akan Ƙwallon Motsa jiki kamar yadda kuma yake aiki da tsokoki na pectoral, amma kuma yana yin hari ga triceps da kafadu, yana ba da nau'i daban-daban na motsi da matakin juriya don bambanta aikin motsa jiki.