Ƙarƙashin Ƙarfafawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarfafawa
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Jiki mai ƙalubale wanda ke da alhakin ƙirji, kafadu, da triceps, yayin da yake shiga tsakiya da baya. Wannan motsa jiki ya dace da matsakaici zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙara ƙarfin jiki na sama da ma'anar tsoka. Hada ka'idodin tururi a cikin ayyukan motsa jiki na iya taimakawa inganta hali, haɓaka ƙarfi gaba ɗaya, kuma samar da ƙarin motsa jiki fiye da na gargajiya da aka haɓaka daga matsayin da aka ɗora daga cikin matsayi na gargajiya.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa
- Tabbatar cewa jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku, kuma an daidaita kallon ku a ƙasa don kula da matsayi na tsaka tsaki.
- Rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye su kusa da jikin ku.
- Matsa jikinka baya zuwa matsayin asali ta hanyar mika hannunka da yin amfani da kirjinka da tsokoki na tricep.
- Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye daidaitawar jikin ku a duk lokacin motsa jiki.
Lajin Don yi Ƙarƙashin Ƙarfafawa
- Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kula da tsari mai kyau ba amma har ma yana haɓaka tasiri na motsa jiki. Kuskure na yau da kullun shine barin sag na baya ko kwatangwalo ya tashi da yawa, wanda zai haifar da rauni ko rauni.
- Motsi mai sarrafawa: Yi aikin motsa jiki tare da motsi mai sarrafawa. Rage jikin ku zuwa ƙasa a hankali kuma tura baya sama zuwa wurin farawa a cikin tsari mai ƙarfi. Ka guji yin gaggawar motsi ko yin amfani da kuzari don matsawa kanka sama, saboda wannan na iya haifar da mummunan tsari da rauni mai yuwuwa.
- Numfashi Mai Kyau: Ka tuna numfashi daidai. Shaka
Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Ƙarfafawa?
Ee, masu farawa na iya yin raguwar motsa jiki na motsa jiki, amma yana iya zama ƙalubale yayin da yake buƙatar ƙarin ƙarfi da daidaituwa idan aka kwatanta da turawa na yau da kullun. Ana ba da shawarar gabaɗaya ga mutanen da suka riga sun gina matakin dacewa kuma suna jin daɗin daidaitattun turawa. Idan kun kasance mafari, kuna iya farawa tare da turawa na yau da kullun ko gyare-gyaren turawa (kamar ƙwanƙwasa gwiwa ko bango) kafin ci gaba zuwa ƙarin ci-gaba iri-iri kamar raguwar turawa. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni.
Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?
- Rage bugun kirji: Anan, ka sanya hannayenka kusa da juna a cikin sifar lu'u-lu'u yayin yin watsi da abubuwa, wanda ke haifar da ƙarin abubuwan da kake ciki da kirji na ciki.
- Faɗin-Grip Rage Tura-Up: A cikin wannan bambance-bambancen, kuna sanya hannayenku fadi fiye da faɗin kafaɗa a baya yayin raguwar turawa, wanda ke taimakawa wajen yin aiki da tsokar ƙirjin ku.
- Rage Spiderman Push-Up: Wannan ya haɗa da kawo gwiwa zuwa gwiwar gwiwar hannu a gefe ɗaya yayin da kuke rage jikin ku a cikin raguwar turawa, wanda ke ƙara ƙarin aikin cibiya da gyaran hanji.
- Rage Plyometric Push-Up: Wannan ci-gaba na ci gaba ya haɗa da matsawa sama da fashe daga raguwar matsayi don hannayenku su bar ƙasa, wanda ke ƙara ƙarfi sosai kuma yana aiki akan ikon ku.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafawa?
- Dips: Dips suna mayar da hankali kan tsokoki iri ɗaya kamar Ƙarƙashin Ƙarfafawa - ƙirji, kafadu, da triceps - amma sun haɗa da motsi daban-daban, samar da iri-iri da hana daidaitawar tsoka.
- Diamond Push-ups: Suna kai hari ga triceps da ƙarfi, suna haɓaka Raguwar Push-up ta ƙarfafa wannan rukunin tsoka wanda ke da mahimmanci don aiwatar da turawa yadda ya kamata.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarfafawa
- Rage aikin motsa jiki
- Motsa jiki na kirji
- Ƙarƙashin dabarar turawa
- Yadda ake Rarraba Turawa
- Motsa jiki don ƙirji
- Rage fa'idodin turawa
- Aikin gida don ƙirji
- Ƙarƙashin koyarwar turawa
- Ayyukan ƙarfafa ƙirji
- Babban bambance-bambancen turawa