Ƙarƙashin Ƙarfafawa a kan bango

• 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 a kan bango

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Jiki wanda ke mayar da hankali kan ƙarfafa ƙirji, kafadu, da triceps, yayin da kuma shiga cikin ainihin. Yana da manufa don matsakaita zuwa ci-gaba masu sha'awar motsa jiki waɗanda ke neman ƙara ƙarfi da iri-iri zuwa aikin motsa jiki na yau da kullun. Mutane da yawa za su iya zaɓar yin wannan motsa jiki don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da ƙara yawan kwanciyar hankali na jiki.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa a kan bango

• Sanya hannayenka zuwa bango a tsayin ƙirji, ɗan faɗi fiye da faɗin kafada baya.
• Sannu a hankali saukar da jikinka zuwa bango ta hanyar lanƙwasa gwiwar gwiwarka, kiyaye jikinka madaidaiciya kuma ƙafafunka suna dasa a ƙasa.
• Da zarar ƙirjin ku ya kusan taɓa bango, dakata na ɗan lokaci.
• Matsa jikin ku zuwa wurin farawa ta hanyar daidaita hannuwanku, tabbatar da kiyaye jikin ku a daidaitacce. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Ƙarƙashin Ƙarfafawa a kan bango

• Matsayin Hannu: Sanya hannuwanku ɗan faɗi fiye da faɗin kafada baya kan bango. Wurin hannu mai fadi ko kunkuntar zai iya dagula kafadu da wuyan hannu. Matsayin hannun daidai zai taimaka maka shigar da ƙirjin ku da tsokoki na triceps yadda ya kamata.
• Motsi Mai Sarrafa: Yayin da kake lanƙwasa gwiwar gwiwarka don sauke ƙirjinka zuwa bango, tabbatar da yin haka ta hanyar sarrafawa. Ka guji sauke jikinka da sauri saboda wannan na iya ƙara haɗarin rauni. Madadin haka, mayar da hankali kan ƙwayar tsoka da shakatawa, wanda zai taimaka muku samun mafi kyawun motsa jiki.
• Ci gaba da Mahimmancin Mahimmancin ku: Shigar da ainihin ku yana taimakawa kula da daidaitawar jikin ku kuma yana kare ƙananan baya. Ka guji barin kwatangwalo ko baka na baya

Ƙarƙashin Ƙarfafawa a kan bango Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafawa a kan bango?

Ee, tabbas masu farawa za su iya yin raguwar turawa a kan motsa jiki na bango. Yana da babbar hanya don gina ƙarfin jiki na sama, musamman a cikin ƙirji, kafadu, da triceps. Ganuwar tana aiki azaman tallafi kuma tana ba ku damar sarrafa ƙarfin motsa jiki. Yayin da ƙarfin ku da ƙarfin ku ke girma, za ku iya ƙara ƙarfin a hankali. Duk da haka, yana da mahimmanci koyaushe a kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas game da fom ɗin ku, la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa a kan bango?

• Ƙarƙashin Ƙarfafawa tare da Ƙungiyoyin Resistance: A cikin wannan bambancin, kuna amfani da makada na juriya a kusa da baya da kuma ƙarƙashin hannayenku don ƙara ƙarin juriya yayin da kuke matsawa daga bango.
• Rage Ƙafar Ƙafa ɗaya: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya daga bango yayin da kuke yin turawa, wanda ke ƙara ƙarin ƙalubale ga ainihin ku da ƙananan jikin ku.
• Rage Turawa da Kwallon Magunguna: A cikin wannan bambancin, kuna sanya hannayenku akan ƙwallon magani maimakon ƙasa, wanda ke ƙara ƙarin ƙalubale ga jikinku na sama da ainihin ku.
• Ƙarƙashin turawa na lu'u-lu'u: Wannan bambancin ya haɗa da sanya hannayen ku a cikin siffar lu'u-lu'u a ƙasa, wanda ya fi mayar da hankali ga triceps.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafawa a kan bango?

• Wall Handstand Push-ups: Wannan motsa jiki kuma yana amfani da bango kuma yana mai da hankali kan tsokoki iri ɗaya kamar Ragewar Turawa amma ta hanya mai ƙarfi, haɓaka gabaɗayan babban jiki da ƙarfin asali.
• Tricep Dips: Wannan motsa jiki ya karu da turawa a kan bango ta hanyar mai da hankali kan turawa, ta yadda ake amfani da karfin gaba da jingina jikinka.