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 Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Jiki wanda ke da alhakin ƙirji, kafadu, da triceps, yayin da kuma ke shiga cikin ainihin. Yana da fa'ida musamman ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin motsa jiki da haɓaka ƙarfin jiki na sama. Mutane da yawa na iya zaɓar wannan motsa jiki yayin da yake ba da mafi girman motsi idan aka kwatanta da turawa na al'ada, wanda ke haifar da ingantaccen ci gaban tsoka da ƙarfi.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa

• Ka kiyaye jikinka kai tsaye daga kan ka zuwa idon idonka, sannan ka runtse jikinka har sai kirjinka ya kusa taba kasa.
• Dakata na ɗan lokaci a ƙasan motsin, kiyaye zuciyar ku kuma jikinku madaidaiciya.
• Matsa jikinka baya zuwa wurin farawa ta hanyar daidaita hannayenka, duk yayin da kake kiyaye madaidaiciyar layin jikinka.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye fom ɗin ku daidai lokacin aikin.

Lajin Don yi Ƙarƙashin Ƙarfafawa

• Sarrafa motsinku: Yana da mahimmanci don sarrafa motsinku a duk lokacin motsa jiki. Rage jikin ku a hankali kuma ku tura baya sama a cikin tsari mai sarrafawa. Ka guji faduwa da sauri ko yin amfani da motsi mai tsauri, saboda wannan na iya haifar da rauni.
• Kula da Daidaita Wuya: Kuskure ɗaya na gama gari shine ƙirƙira wuyan gaba ko barin shi ya faɗi ƙasa. Wannan na iya takura wuya da kashin baya. Ci gaba da kallon ku dan kadan a gabanku a ƙasa don taimakawa wajen kula da matsayi na tsaka tsaki.
• Guji Hala Hannu: Wani kuskuren da aka saba shine fidda gwiwar gwiwar hannu, wanda

Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafawa?

Haka ne, masu farawa zasu iya yin motsa jiki na raguwa, amma yana da mahimmanci a lura cewa yana da kalubale fiye da daidaitattun turawa. Ƙarƙashin ƙaddamarwa yana kaiwa ƙirji na sama da kafadu fiye da turawa na yau da kullum. Idan mafari ya ga yana da wahala sosai, yakamata su fara da turawa na yau da kullun ko gyare-gyaren turawa (kamar turawa gwiwa) kuma sannu a hankali suna ci gaba zuwa ƙarin bambance-bambancen ƙalubale yayin da ƙarfinsu ya inganta. Yana da mahimmanci koyaushe a kiyaye tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?

• Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Lu'u-lu'u: A cikin wannan bambancin, ana sanya hannaye kusa da juna a cikin siffar lu'u-lu'u, ana nufin triceps mafi tsanani yayin da ƙafafu suke girma.
• Rage shimfiɗa ta kama-sama: Wannan nau'in yana buƙatar sanya hannayenku yafi girman kai fiye da kafada-fadin an ɗaukaka shi, mai da hankali kan tsokoki na kirji.
• Rage Spiderman Push-Up: Yayin wannan turawa, yayin da kuke runtse jikin ku, kuna kawo gwiwa ɗaya zuwa gwiwar gwiwar hannu a gefe guda, ƙara babban motsa jiki zuwa daidaitaccen ƙirƙira turawa.
• Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa): Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin yin raguwar turawa, ƙara ƙalubalen zuwa ma'auni da ƙarfin ƙarfin ku.

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

• Tricep Dips: Tricep Dips yana ba da gudummawar Ragewar Turawa ta hanyar mai da hankali kan tsokoki na tricep, waɗanda sune tsokoki na biyu da ake amfani da su a cikin turawa, ta haka inganta haɓaka aikin ku gaba ɗaya da ƙarfi.
• Planks: Planks Cikakken Rashin Trairewa ta hanyar ƙarfafa tsokoki, waɗanda ke da mahimmanci don kiyaye kwanciyar hankali, don inganta haɗarin rauni.