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Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiAraban jiki
Musulunci Masu gudummawaPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke da mahimmanci ga ƙirji, kafadu, da triceps, yayin da yake shiga tsokoki. Wannan bambance-bambancen turawa na gargajiya ya dace da masu farawa da waɗanda ba su da ƙarfi na sama, saboda yana rage yawan nauyin jikin mutum don ɗagawa. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ƙarfin jiki na sama, haɓaka juriyar tsoka, da haɓaka ingantaccen kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin

  • A hankali ɗaga ƙafafunku a kan akwatin, ɗaya bayan ɗaya, don ku kasance cikin matsayi mai tsayi tare da jikin ku yana yin kusurwar raguwa.
  • Tsayar da jigon ku, baya madaidaiciya, da wuyan ku a layi tare da kashin baya, rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku.
  • Matsa jikin ku baya ta hanyar mika gwiwar gwiwar ku, har sai hannayenku sun cika cikakke, yayin da kuke kiyaye daidaitawar jikin ku.
  • Maimaita wannan motsi don adadin maimaitawar da kuke so, yana tabbatar da cewa kuna kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin

  • **Kiyaye Layin Jiki Madaidaici**: Lokacin yin raguwar durkushewar turawa, yana da mahimmanci ku kiyaye jikin ku a madaidaiciyar layi tun daga kanku zuwa gwiwoyinku. Ka guji yin baka ta baya ko barin kwankwasonka ya yi kasa, saboda hakan na iya haifar da raunin baya.
  • **Motsi Mai Sarrafa**: Rage jikinka zuwa akwatin a cikin tsari mai sarrafawa, tabbatar da lanƙwasa gwiwar gwiwarka zuwa akalla kusurwa 90-digiri. Ka guji faduwa da sauri saboda wannan na iya haifar da rauni. Hakazalika, guje wa yin rabin-maimaitawa kawai inda ba ku cika kanku ba - wannan zai iyakance tasirin aikin.
  • ** Shiga Mahimmancin ku ***: Riƙe tsokoki na ciki a duk tsawon lokacin

Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin?

Ee, masu farawa za su iya yin 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 Ƙaƙwalwar Akwatin, amma yana iya zama mafi kalubale fiye da turawa na yau da kullum. Wannan motsa jiki yana kai hari ga tsokoki na sama, musamman kirji, kafadu, da triceps. Masu farawa yakamata su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari mai kyau. Hakanan yana da mahimmanci a tabbatar da cewa akwatin ko dandamalin da ake amfani da shi yana da ƙarfi da tsaro don hana rauni. Idan yana da wahala sosai, masu farawa zasu iya farawa tare da durƙusa na yau da kullun ko tura bango kuma a hankali suna ci gaba zuwa ƙarin bambance-bambancen ƙalubale.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin?

  • 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa ya ƙunshi ya haɗa da sanya hannuwanku a kasa da gwiwoyinku a kan wani dandali mai tasowa ko akwati, juyar da kusurwar raguwar turawa da niyya daban-daban na tsokoki a jikinku na sama.
  • Rage durƙusar da turawa tare da jabu, wannan bambance-bambancen ya shafi amintaccen jabu a bayan ku yayin da suke yin kalubalen da ƙarfin motsa jiki.
  • Rage durƙusar da turawa tare da maganin magani: Wannan bambance-bambancen ya ƙunshi sanya hannu ɗaya akan ƙwallon magani yayin yin daidaiton motsa jiki, ƙarfi da haɓaka.
  • Rikice ya kama tura ido a Bosu Ball

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

  • Latsa dumbbell benci: wannan motsa jiki ya cika ragi a kan akwatin ta hanyar ƙara kashi da taro na tsoka a cikin kirji, kafadu, da makamai.
  • Plank: Yayinda ake shirin turawa a kan akwatin da farko yana taimaka wajan karfafa tsokoki, hakan ma ya inganta aiwatarwa gaba daya da kwanciyar hankali.

Karin kalmar raɓuwa ga Ƙarƙashin Ƙarƙashin Ƙarfafawa akan Akwatin

  • Motsa jiki nauyi kirji
  • Bambance-bambancen turawa na durƙusa
  • Karɓi turawa akan akwatin
  • Ayyukan ƙarfafa ƙirji
  • Dabarun tura nauyin jiki
  • Motsa jiki na kirji
  • Ƙarƙashin jagorar turawa
  • Akwatin motsa jiki
  • Durkusawa turawa ga kirji
  • Rage nauyin jiki a kan akwatin