Ƙungiya kusa-riko turawa

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Ƙungiya kusa-riko turawa

The Band Close-Grip Push-Up wani ingantaccen motsa jiki ne wanda da farko ke kai hari ga kirji, triceps, da tsokoki na tsakiya, yana haɓaka ƙarfin jiki da kwanciyar hankali. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi gwargwadon matakan ƙarfin mutum. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ikonsa na inganta sautin tsoka, haɓaka mafi kyawun matsayi, da haɓaka aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙungiya kusa-riko turawa

• Shiga cikin matsayi na al'ada na turawa tare da hannayenku dan kusa fiye da fadin kafada, rike da iyakar band din.
• Rage jikin ku zuwa ƙasa, kiyaye gwiwar gwiwar ku kusa da jikin ku yayin da kuke saukowa.
• Matsa baya zuwa matsayi na farawa, ta yin amfani da ƙirjin ku da tsokoki na triceps, yayin da kuke ci gaba da tashin hankali a cikin band.
• Maimaita motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye jikin ku a mike da jigon ku a duk lokacin aikin.

Lajin Don yi Ƙungiya kusa-riko turawa

• Kiyaye Siffofin Da Ya dace: Koyaushe kiyaye jikin ku a madaidaiciyar layi tun daga kan ku zuwa diddige ku. Wannan zai haɗa ainihin ku kuma ya hana duk wani nau'in da bai dace ba a kan ƙananan baya. Kuskure na yau da kullun shine sagging ko piking hips, wanda zai iya haifar da rauni.
• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Rage jikin ku a cikin hanyar sarrafawa kuma tura baya sama da karfi. Wannan zai tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin aikin.
• Kiyaye Hannun Hannun Kusa: Don tabbatar da kuna niyya ga tsokoki masu dacewa, kiyaye gwiwar gwiwar ku kusa da jikin ku a duk lokacin motsi. Fitar da gwiwar hannu kuskure ne na kowa kuma yana iya sanya damuwa mara amfani akan kafadu.
• Yi amfani da Ƙungiya Resistance da ta dace: Zaɓi ƙungiyar da ke

Ƙungiya kusa-riko turawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya kusa-riko turawa?

Ee, masu farawa za su iya yin motsa jiki na kurkusa riko. Koyaya, yakamata su fara da ƙungiyar juriya mai sauƙi kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Idan motsa jiki yana jin da wuya sosai, masu farawa zasu iya canza shi ta hanyar yin turawa akan gwiwoyi maimakon yatsunsu. Koyaushe tuna don dumi kafin fara kowane motsa jiki na yau da kullun kuma don kwantar da hankali daga baya.

Me ya sa ya wuce ga Ƙungiya kusa-riko turawa?

• Close-Grip Push-Up with Band Pull-Apart: A cikin wannan bambance-bambancen, kuna yin matsawa kusa-da-hankali yayin da kuke jan bandejin juriya don haɗa tsokoki na baya da kafada.
• Maɗaukakin Kusa-Grip Push-Up tare da Band: Don wannan bambancin, ƙafafunku suna ɗagawa akan benci ko mataki yayin da kuke yin turawa tare da band don ƙarin juriya.
• Close-Grip Push-Up with Band Row: Wannan ya haɗa da aiwatar da matsawa kusa, sannan a saman motsi, jawo ƙarshen band ɗin a cikin motsi na motsi don haɗa tsokoki na baya.
• Rage Kusa-Grip Push-Up tare da Band: A cikin wannan bambancin, ana sanya hannayenku a kan wani wuri mai tsayi yayin da ƙafafunku suka kasance a ƙasa, ƙara bandeji yana ƙara juriya kuma yana aiki da ƙirji na sama.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya kusa-riko turawa?

• Tricep Dips: Tricep dips suna haɓaka ƙwanƙwasa na kusa-riko turawa ta hanyar yin aiki da triceps, waɗanda tsokoki ne na biyu da ake amfani da su a cikin turawa. Ƙarfafa waɗannan tsokoki na iya inganta ingantaccen aiki gabaɗaya da nau'in turawa kusa-kusa.
• Tsare-tsare: Tsare-tsare suna haɓaka ƙarfi da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin turawa kusa da Band. Ƙaƙƙarfan jijiya na iya haɓaka aikin turawa da kuma hana yiwuwar rauni.