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Ƙarƙashin Ƙarfafawa

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiBaddalu naɗa biyu
Musulunci Masu gudummawaPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Ƙarƙashin Ƙarfafawa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Jiki mai ƙalubale wanda ke nufin ƙirji, kafadu, triceps, da kuma ainihin, haɓaka ƙarfin tsoka da juriya. Yana da fa'ida musamman ga masu sha'awar motsa jiki na matsakaita da ci gaba waɗanda ke son haɓaka ayyukansu na yau da kullun. Ta hanyar ɗaga ƙafafu, yana ƙara juriya kuma yana ba da fifiko a kan kirji na sama da kafadu, yana mai da shi babban zabi ga daidaikun mutane da ke da niyyar inganta ma'anar jiki da ƙarfi.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa

  • Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa dugadugan ku, tabbatar da cewa baya kibiya ko sagging.
  • Sauke jikin ku a hankali zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye zuciyar ku kuma jikinku madaidaiciya.
  • Da zarar kirjin ku yana sama da ƙasa kawai, tura jikin ku zuwa wurin farawa, cika hannuwanku.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Ƙarƙashin Ƙarfafawa

  • Ƙungiyoyin Sarrafa: Kar a yi gaggawar turawa. Rage kanku a hankali kuma ku tura baya sama cikin tsari mai sarrafawa. Wannan ba zai taimaka kawai don hana rauni ba amma kuma zai sa tsokoki na ku yadda ya kamata.
  • Daidaita Kai: Tsaya kan ku a cikin tsaka tsaki, kallon ɗan gaban ku. Ka guji sauke kai ko ɗaga wuyanka zuwa sama, saboda hakan na iya haifar da zubin wuya.
  • Shiga Mahimmancin ku: Yayin da raguwar turawa da farko ke kaiwa saman jikin ku, yana da mahimmanci don shigar da ainihin ku. Wannan zai taimaka wajen kiyaye tsari mai kyau da daidaito

Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafawa?

Ee, masu farawa zasu iya yin raguwar motsa jiki, amma ana ɗaukarsa mafi ƙalubale fiye da daidaitaccen turawa. Wannan shi ne saboda ya fi ba da fifiko ga jiki na sama, musamman kafadu da kirji na sama, ta hanyar ɗaga ƙafafu. Don masu farawa, yana da mahimmanci a fara da ƙananan karkata kuma a hankali ƙara haɓaka yayin da ƙarfi da ƙarfin gwiwa suka inganta. Hakanan, kiyaye tsari mai kyau yana da mahimmanci don hana rauni. Idan mafari ya sami raguwar turawa yana da ƙalubale sosai, yana iya zama mafi kyau a fara da daidaitattun turawa ko ƙwanƙwasa gwiwa da farko don haɓaka ƙarfi.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?

  • Faɗaɗɗen Rushewar Turawa: Anan, kuna sanya hannayenku faɗi fiye da faɗin kafada baya kan wani dandali mai ɗagawa, wanda ke kaiwa ga ƙarin tsokar ƙirjin ku.
  • Rufewar rikodin da aka dakatar: Don wannan bambancin, an sanya hannayenku kusa da gaba ɗaya akan dandalin da aka tashe, mai da hankali kan kwali.
  • Rage Ƙafa ɗaya: Wannan ya haɗa da ɗaga ƙafa ɗaya daga ƙasa yayin aiwatar da raguwar turawa, wanda ke ƙara ƙalubale ga ma'auni da ainihin ku.
  • Ƙarƙashin Ƙaƙwalwar Ƙafa da Ƙafa akan Ƙwallon Motsa jiki: A cikin wannan bambancin, ana sanya ƙafafunku a kan ƙwallon motsa jiki maimakon tsayayye dandali, yana ƙara ƙarin ƙalubale ga ainihin ku da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafawa?

  • Tricep Dips: Tricep dips yana mai da hankali kan tsokoki na tricep waɗanda kuma ana amfani da su a cikin ƙirƙira turawa, haɓaka ƙarfi da juriyar waɗannan tsokoki don ingantaccen aiki a cikin raguwar turawa.
  • Ƙwallon Ƙirji: Ƙirji ya yi niyya ga tsokoki na pectoral, waɗanda sune tsokoki na farko da ke aiki a cikin raguwar turawa. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta ikon ku na yin ƙin turawa da ƙara tasirin motsa jiki.

Karin kalmar raɓuwa ga Ƙarƙashin Ƙarfafawa

  • Ƙarƙashin Ƙarfafawa tare da Ƙwallon Ƙarfafawa
  • Aikin Kirji tare da Kwanciyar Kwanciyar hankali
  • Ƙarfafa Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarfafawa
  • Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafawa
  • Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
  • Babban Dabarun Turawa
  • Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa
  • Ƙwallon Ƙwallon Ƙarƙashin Ƙarji don Ƙirji
  • Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa
  • Ayyukan Kirji na Gida tare da Ƙwallon Ƙarfafa.