HANDSTAND PUSH-UP
Motsi mai girman jiki wanda ke haɓaka ƙarfin kafada da daidaitawa ta hanyar latsa nauyin ku
Tsaya suna fuskantar bango kuma sanya hannuwanku a ƙasa kimanin inci 6-8 nesa. Harba sama zuwa hannun hannu, ka kwantar da diddiginka a bango. Ƙunƙarar ƙwanƙwasa zuciyar ku kuma kiyaye madaidaiciyar layi daga diddige zuwa hannaye. Yi numfashi yayin da kuke lanƙwasa gwiwar gwiwar ku kuma ku runtse kan ku zuwa ƙasa har sai ya taɓa ɗauka da sauƙi. Fitar da fitar da tafin hannunka don komawa wurin farawa, kulle hannayenka a sama.
- Tsokoki na farko
- Anterior Deltoid · Lateral Deltoid
- Tsokoki na ƙari
- Triceps Brachii · Babban Trapezius · Core
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Tura A tsaye
Zan iya yin waɗannan ba tare da bango ba?
HSPUs masu zaman kansu yana yiwuwa amma suna buƙatar matsananciyar ma'auni. Don ƙarfafa ƙarfin, sigar tallafin bango ya fi tasiri ga yawancin mutane.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Harba bango
Buga sama zuwa hannun hannu a bango. Kiyaye kallonka tsakanin hannayenka ko dan gaba kadan don kiyaye daidaito.
- 2
Saukowar sarrafawa
Sauke kanku a hankali ta hanyar lanƙwasa gwiwar gwiwar ku. Ka dage jikinka kuma ka guji barin baka baka fiye da kima.
- 3
Taɓawar ƙasa
A hankali ka taɓa saman kan ka zuwa ƙasa. Kula da tashin hankali a cikin kafadu da hannuwanku.
- 4
Fitar zuwa kullewa
Tura falon da abin fashewa don komawa saman. Mayar da hankali kan tsawaita gwiwar gwiwar ku.
HSPU ALIGNMENT
Matsayin Tripod don iko da aminci
Mafi mahimmancin ɓangaren fasaha na turawa na hannu shine kai 'Tripod' da sanya hannu. Kada ku runtse kanku a madaidaiciyar layi tsakanin hannayenku; maimakon haka, yi nufin wani batu a ƙasa inci da yawa a gaban hannuwanku.
Wannan yana samar da alwatika (triangle), wanda ke ba da hanya mafi fa'ida ta hanyar latsawa don deltoids na gaba kuma yana rage damuwa akan haɗin gwiwar kafada. Tabbatar cewa gwiwar gwiwar ku sun dan dan koma baya maimakon fiddawa zuwa gefuna.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke riƙe da Maimaituwar Hannun Push-Up
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya · na gefe deltoid yana samar da motsi yayin da triceps brachii · babba trapezius · core goyan bayan jeri ɗaya daga maimaitawar farko zuwa ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaban Hannun Hannun Turawa kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
'Banana Back'
- Abin da kake gani
- Yin kitse da yawa na ƙananan baya yayin da yake kan bango.
- Dalili mai yiwuwa
- Rashin ainihin haɗin gwiwa ko rashin motsin kafada sama da sama.
- Yadda ake gyarawa
- Matsar da glutes ɗinku kuma ku buɗe tsakiyar sashin ku don kiyaye matsayin 'jiki mara ƙarfi' a cikin wakilin.
Hannun gwiwar hannu
- Abin da kake gani
- Hannun gwiwar da ke nuna digiri 90 zuwa tarnaƙi yayin saukowa.
- Dalili mai yiwuwa
- Hanyar motsi mara daidai.
- Yadda ake gyarawa
- Ajiye gwiwar gwiwar ku a kusurwa 45-digiri dangane da gangar jikin ku don kare rotator cuff da ƙara ƙarfin latsawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Pike Push-Up
Tsaya ƙafafunku a ƙasa tare da tsayin hips a cikin iska don yin gyaran latsa tare da wani yanki na nauyin jikin ku kawai.
Akwatin Handstand Push-Up
Ɗaga ƙafafunku akan akwati ko benci don ƙara wahala da tsayin daka na turawa pike.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ƙaƙwalwar hannun hannu shine na ƙarshe maginin kafada nauyi. Ci gaba ta matakan har sai kun iya yin cikakken maimaitawa.
Yawanci
Sau 1-2 a mako
Babban motsi mai ƙarfi wanda ke buƙatar lokacin dawowa mai mahimmanci.
Ƙarar
Saitunan AMRAP guda 3-5 (Kamar yadda yawancin wakilai suke yiwuwa)
Mayar da hankali kan cikakkiyar tsari; daina lokacin da fasahar ku ta fara raguwa.
- Kada ku taɓa kanku cikin ƙasa; kula da iko.
- Ka kiyaye jikinka duka a tsaye kamar katako.
- Mayar da hankali kan lokaci 'mara kyau' (ƙasa) don gina ƙarfin tushe.
Tambayoyin da ake yawan yi
Kafadu na sun takura.
HSPUs suna buƙatar gagarumin motsi na sama. Tabbatar cewa kun dumama kashin baya da kafadu sosai kafin yin ƙoƙari.
