Ƙarƙashin Ƙarfafawa

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Ƙarƙashin Ƙarfafawa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar jiki wanda ke da alhakin ƙirji, kafadu, da triceps, yayin da yake shiga tsakiya da ƙananan baya. Ya dace da daidaikun mutane masu tsaka-tsaki zuwa matakan motsa jiki masu ci gaba da ke neman ƙara ƙarfin horo na yau da kullun. Ta hanyar haɗa ƙididdigar tururi a cikin motsa jiki, mutane zasu iya inganta ƙarfin jikinsu na girma, haɓaka tsintsayen tsoka, da ƙara yawan kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa

• Sanya hannuwanku dan faɗi fiye da faɗin kafada baya a ƙasa, kiyaye jikin ku madaidaiciya kuma cika hannun ku.
• Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, kiyaye ainihin ku da baya madaidaiciya.
• Ci gaba da raguwa har sai ƙirjin ku ya kusan taɓa ƙasa, tabbatar da cewa gwiwar gwiwar ku sun manne kusa da jikin ku.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, tabbatar da kiyaye daidaituwar jikinka a cikin motsi.

Lajin Don yi Ƙarƙashin Ƙarfafawa

• **Motsin da ake Sarrafawa**: A guji yin gaggawar motsa jiki. Rage jikin ku a hankali har sai ƙirjin ku ya kusan taɓa ƙasa, sa'an nan kuma matsa baya zuwa wurin farawa. Wannan motsi mai sarrafawa ba kawai yana ƙara ƙaddamar da tsoka ba amma kuma yana rage haɗarin rauni.
• ** Shiga Mahimmancin ku ***: Ci gaba da maƙarƙashiya a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye daidaitawar jikin ku da kwanciyar hankali, da kuma aiki da tsokoki na asali.
• **Ka Guji Kulle Hannunka**: Lokacin turawa sama, ka guji mika hannunka gabaki daya zuwa inda gwiwar gwiwarka ta kulle. Wannan kuskuren gama gari na iya haifar da rauni ko rauni a gwiwar hannu. Maimakon haka, ci gaba da ɗan lanƙwasa a gwiwar hannu

Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafawa?

Ee, masu farawa na iya yin raguwar motsa jiki, amma yana iya zama mafi ƙalubale fiye da daidaitaccen turawa. Wannan shi ne saboda raguwar turawa ta kai hari ga kirji da kafadu fiye da daidaitattun turawa. Idan kun kasance mafari, yana da mahimmanci don farawa da ƙananan karkata kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan kun ga yana da wahala sosai, kuna iya farawa tare da turawa na yau da kullun ko ma ƙwanƙwasa gwiwa, sannan ku ci gaba zuwa ƙarin ci gaba yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?

• Ƙarƙashin Ƙaƙwalwar Ƙafa tare da Ƙafa akan Ƙwallon Ƙarfafawa: Ƙara ƙwallon kwanciyar hankali a ƙarƙashin ƙafafun yana ƙara matakin wahala ta hanyar shigar da ainihin da inganta daidaituwa.
• Ƙarƙashin Ƙarƙashin Ƙarfafawa tare da Ƙungiyoyin Ƙarfafawa: Ta hanyar ƙara makada na juriya a bayan baya, wannan bambancin yana ƙara ƙarin matakin juriya, yana haɓaka yanayin horon ƙarfin motsa jiki.
• Rage daskararre na lu'u-lu'u: Wannan bambance-bambancen ya ƙunshi sanya hannu a cikin siffar lu'u-lu'u, wanda aka yi niyya ga tsokoki na ciki da tsokoki na ciki.
• Ƙarƙashin Ƙarfafawa tare da Tafi: Wannan ci-gaba na bambancin ya haɗa da turawa sama da isasshen ƙarfi don tafa a saman motsi, ƙara ƙarfi da fashewa.

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

• Ƙarƙashin Dumbbell Press yana cika Ƙarƙashin Ƙarfafawa ta hanyar mai da hankali kan tsokoki na pectoral na sama, yana samar da daidaitaccen motsa jiki lokacin da aka haɗe shi da ƙananan ƙirjin ƙirjin Ƙarƙashin Ƙarƙashin Ƙarfafawa.
• Har ila yau, rufe-harbe-tare kuma ma ya karu da ragi-up-turpsesly, wanda ya yi amfani da tursasawa na sakandare.