Ƙarƙashin Ƙarfafawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarfafawa
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Jiki mai ƙalubale wanda ke kaiwa kirji, kafadu, triceps, da tsokoki na tsakiya. Yana da fa'ida musamman ga daidaikun mutane waɗanda ke neman haɓaka aikinsu da haɓaka ƙarfin babba na jiki. Ta hanyar yin wannan motsa jiki, daidaikun mutane na iya inganta ma'anar tsoka, musamman a cikin ƙananan ƙirjin, da ƙara yawan kwanciyar hankali na jiki.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa
- Yi tafiya da ƙafafu zuwa kan benci ko mataki, kiyaye jikinka kai tsaye daga kan ka zuwa diddige, wannan zai zama matsayi na farawa.
- Rage jikinka zuwa ƙasa yayin da kake ajiye gwiwar gwiwarka kusa da jikinka har sai ƙirjinka ya kusan taɓa ƙasa.
- Matsa jikinka sama zuwa wurin farawa ta hanyar mika hannunka cikakke, yayin da yake kiyaye jikinka madaidaiciya.
- Maimaita tsarin don adadin da ake so na maimaitawa, tabbatar da kiyaye ainihin ku da baya kwance a duk lokacin motsa jiki.
Lajin Don yi Ƙarƙashin Ƙarfafawa
- ** Kiyaye Kwanciyar Hankali:** Haɓaka jigon ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kula da daidaitawar jikin ku kuma rage haɗarin ƙananan raunuka. Kuskure na yau da kullun shine barin kwatangwalo ko baka na baya da yawa, wanda zai iya raunana kashin baya.
- **Motsin da ake sarrafawa:** Rage jikinka zuwa ƙasa ta hanyar sarrafawa har sai ƙirjinka ya kusa taɓa ƙasa. Matsa jikinka baya zuwa wurin farawa da ƙarfi kamar yadda zaka iya. Ka guje wa kuskuren gaggawar motsi ko yin amfani da hanzari don ɗaga kanka, saboda wannan zai iya haifar da mummunan tsari da rage tasirin motsa jiki.
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Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Ƙarfafawa?
Haka ne, masu farawa na iya yin raguwar motsa jiki, amma yana da mahimmanci a lura cewa shi ne mafi ci gaba nau'i na turawa na gargajiya. Yana buƙatar ƙarin ƙarfi, musamman a cikin jiki na sama da ainihin. Idan kun kasance mafari, ana ba da shawarar farawa da turawa na asali ko ƙwanƙwasa gwiwa kuma sannu a hankali ku ci gaba zuwa ƙarin bambance-bambancen ƙalubale kamar raguwar turawa. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni.
Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?
- Faɗin Rikon Ƙarƙashin Ƙarfafawa: Wannan sigar tana buƙatar ka sanya hannayenka fadi fiye da faɗin kafada a kan wani dandali mai ɗagawa, mai da hankali kan ɓangaren waje na ƙirjinka.
- Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: A cikin wannan bambancin, an sanya hannayen ku kusa da wuri mai tsayi, ana nufin triceps da tsokoki na kirji na ciki.
- Gudanar da aka yi watsi da kai na ƙafa ɗaya: Wannan ya shafi ɗaga ɗayan kafa ɗaya a ƙasa yayin da yake yin turawa a kan raguwa, ƙara ƙalubalen maƙarƙashiya da daidaito.
- Ƙarƙashin Ƙarfafawa tare da Juyawa: Bayan kowane turawa akan raguwa, za ku juya jikin ku kuma mika hannu ɗaya zuwa rufi. Wannan yana aiki da ƙirjin ku, triceps, da kafadu, yayin da kuma haɗa ainihin ku.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafawa?
- Ƙaƙwalwar 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 Ƙirji, wannan yana nufin babban kirji da kafadu sosai, yana samar da cikakkiyar motsa jiki ga dukan yankin kirji.
- Rufe turawa-riƙe-up-Ups, kamar yadda ake tura kirji, kafadu da sivips, amma ta hanyar kawo hannaye kusa da abubuwan da aka tura da ba za a iya magance matsalar turawa ba.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarfafawa
- Ƙarƙashin motsa jiki na Push-Up
- Ayyukan ƙirjin nauyin jiki
- Ƙarfafa dabarar turawa
- Yadda Ake Yin Karɓar Turawa
- Ayyukan gida don ƙirji
- Motsa jiki don motsa jiki
- Rage fa'idodin Push-Up
- Ƙarƙashin Ƙarfafawa don ƙarfin ƙirji
- Inganta tsokoki na ƙirji tare da Ragewa Push-Up
- Motsa jiki mara kayan aiki