Ƙirji na sama

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior

Sakonni ga Ƙirji na sama

Babban Chest Crossovers motsa jiki ne mai matukar tasiri ga daidaikun mutane da ke da niyyar ƙarfafawa da ayyana tsokoki na pectoral ɗin su, musamman maƙasudin yankin kirji na sama. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi bisa matakan dacewa. Mutane za su so su yi Ƙirji na Ƙirji don haɓaka ƙarfin jikinsu na sama, inganta sifofin tsoka, da cimma madaidaicin siffa, siffar ƙirji da aka sassaka.

Yanayinta: tsammanin nuni a nuni Ƙirji na sama

• Fuskar da ke nesa da injin ja, miqe hannuwanku zuwa ɓangarorinku tare da ɗan lanƙwasa a gwiwar gwiwar ku, kuma ku karkata gaba kaɗan daga hips ɗin ku.
• Ja hannun hannun a ƙasa da motsi na ciki zuwa tsakiyar ƙirjin ku, haye hannu ɗaya akan ɗayan, yayin da jikin ku ya tsaya.
• Riƙe wannan matsayi na ɗan lokaci don ƙara girman ƙanƙara a cikin tsokoki na ƙirjin ku, sannan a hankali juya motsi zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawar da aka ba da shawarar yayin da tabbatar da sarrafa motsin ku kuma hankalin ku yana kan tsokar ƙirjin ku.

Lajin Don yi Ƙirji na sama

• Motsi masu Sarrafa: Guji motsi da sauri. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma yana ƙara tasirin aikin ta hanyar kiyaye tsokoki a cikin tashin hankali na tsawon lokaci.
• Daidaitaccen Riko: Riƙe hannayen injin kebul tare da tafukan ku suna fuskantar ƙasa. Ka guji kamawa sosai saboda wannan na iya haifar da rauni a wuyan hannu. Madadin haka, yi amfani da riƙo mai annashuwa kuma bari tsokar ƙirjin ku ta yi aikin.
• Ka guje wa wuce gona da iri: Lokacin da ka ja igiyoyin a jikinka, tsayawa lokacin da hannayenka suna gaban kirjin ka kai tsaye. Yin nisa zai iya wuce tsokoki na kafada kuma ya haifar da rauni.
• Fasahar Numfashi

Ƙirji na sama Tambayoyin Masu Nuna

Shi beginners za su iya Ƙirji na sama?

Ee, masu farawa za su iya yin motsa jiki na Babban Kirji. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari daidai don guje wa rauni. Yana da kyau koyaushe a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane sabon motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi ƙwararru.

Me ya sa ya wuce ga Ƙirji na sama?

• Tsaye Cable Crossover: Wannan bambancin yana amfani da na'ura na USB, tare da mutum yana jan igiyoyin daga babban matsayi zuwa ƙananan matsayi a gaban jikinsu, yadda ya kamata ya yi niyya ga tsokoki na kirji na sama.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Ana yin wannan bambancin ta hanyar yin motsa jiki na hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ware da kuma ƙaddamar da tsokoki na kirji na sama yadda ya kamata.
• Resistance Band Crossover: Wannan bambancin yana amfani da ƙungiyar juriya maimakon ma'auni, tare da mutum yana jan band daga babban matsayi zuwa ƙananan matsayi a gaban jikinsu.
• Stability Ball Crossover: Wannan bambancin ya haɗa da yin amfani da ƙwallon kwanciyar hankali, tare da mutum yana kwance akan ƙwallon kuma yana yin motsa jiki na crossover, wanda zai iya taimakawa wajen shiga ainihin kuma inganta daidaituwa yayin da ake nufi da kirji na sama.

Me suna da abin da ya sanya ɗaukehawa ga Ƙirji na sama?

• Push-ups, musamman ma bambance-bambancen karkata, na iya haɗawa da Ƙirjin Ƙirji na Ƙirji saboda suna aiki ba kawai tsokoki na ƙirji ba har ma da makamai, kafadu, da mahimmanci, inganta ƙarfin jiki da kwanciyar hankali.
• Rukunin Soja na Tsaye wani motsa jiki ne mai fa'ida wanda ke da kyau tare da Babban Kirji, kamar yadda yake kai hari ga kafadu da ƙirji na sama, yana haɓaka juriyar tsokar jiki da ƙarfi wanda ke da mahimmanci don yin crossovers.