INCLINE PUSH-UP
Ƙunƙasa ƙwanƙwasa ba sauƙi mai sauƙi ba ne, amma turawa ne waɗanda ke sarrafa nauyin daidai daidai ta hanyar daidaita tsayin goyon baya.
Ana yin tura-up-ups tare da hannaye biyu a kan bargarewar benci da ƙafafu a ƙasa, kamar yadda aka nuna a bidiyon. Yayin da aka ɗaga hannaye, nauyin da ke da goyan bayan babba ya ragu, yana sauƙaƙa samun dama fiye da turawa na yau da kullum, amma ainihin shine guda ɗaya: yin aikin cikakken jiki da hanyoyin gwiwar hannu yayin amfani da manyan pectoralis, triceps, da serratus tsokoki na gaba. Ƙarƙashin tsayi, yana kusa da shi zuwa turawa na yau da kullum, don haka kula da tsayin goyan baya iri ɗaya da daidaitawar jiki maimakon kawai ƙara yawan maimaitawa.
- Tsokoki na farko
- Pectoralis babba, triceps
- Tsokoki na ƙari
- Gaban deltoid, serratus na gaba, tsokoki na ciki
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- A tsaye turawa tare da ɗaga hannaye · Cikakken katakon jiki
Wane tsayi ne mai kyau ga benci?
Tsawon tsayin da ke ba ka damar kula da madaidaicin madaidaici da zurfin ƙirjin ƙirji don maimaitawa 8-15 ya dace. Fara a matakin tsakanin kugu da ƙirjin ku, kuma a hankali rage tallafin yayin da yake samun sauƙi.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Zaɓi tallafi wanda baya motsawa
Yi amfani da benci ko kafaffen sanda wanda ba zai motsa ko motsawa ba lokacin da kuka sanya nauyin ku a kai. A guji kujeru masu birgima, kayan daki na nadawa, da rigar saman, kuma da farko zaɓi tsayi tsakanin kugu da ƙirjin ku.
- 2
Bari mu tafi da baya mataki daya a lokaci guda
Sanya hannayenka dan fadi fiye da kafadu kuma yada yatsunsu. Tare da hannunka madaidaiciya, tafiya ƙafa ɗaya baya lokaci guda don ƙirƙirar layin diagonal mai tsayi daga kan ka zuwa dugaduganka, tare da ƙafafu kamar faɗin hips daban.
- 3
Haɗe haƙarƙari da ƙashin ƙugu
Sanya kafadun ku daga kunnuwanku kuma ku danne ciki da duwawunku a hankali. Maimakon kirfa bayanki da fidda kirjinki ko ja da baya, ki shirya jikinki gabaki daya kamar allo daya.
- 4
Rage ƙirjin ku a tsakanin hannayenku
Shaka kuma lanƙwasa gwiwar gwiwarku a diagonal daga jikin ku, kimanin digiri 30-60. Matsar da ƙirjin ku da ƙashin ƙugu a cikin gudu iri ɗaya kuma ku tsaya kafin gaban kafada ya zama mara daɗi.
- 5
Komawa wurin farawa ta matsawa da sandar goyan baya
Fitar numfashi yayin da kake tura benci da tafin hannunka duka. Mika gwiwar gwiwar ku, amma kada ku tura kafadun ku zuwa ga kunnuwanku. Bayan kammala saitin, fara tafiya kusa da benci kuma daidaita jikin ku na sama.
SUPPORT HEIGHT
Tsayin goyon baya shine maɓalli mai mahimmanci wajen ƙayyade ƙarfin motsa jiki.
Mafi girma da kuka sanya hannayenku, an sanya ƙananan nauyi akan hannayenku maimakon ƙafafunku, yin motsi cikin sauƙi. Kamar yadda bincike ya nuna cewa nauyin da ke da goyan bayan babba ya bambanta dangane da matsayi na turawa, tsayin daka ba kawai dadi ba ne, amma na'urar sarrafa kaya.
Ko da adadin maimaitawa iri ɗaya ne, matakin wahala zai bambanta idan tsayin benci ya bambanta. Yi maimaita 8-15 a tsayin ku na yanzu tare da gangar jikin ku madaidaiciya kuma a zurfin zurfi, sannan ku rage goyon bayan matakin ɗaya kawai don zama na gaba.
Muhimmin bayani: Sharuɗɗan rikodi: Tsayin tallafi + adadin maimaitawa + wurin lambar ƙirji.
PLANK ALIGNMENT
Kada ka motsa kirjinka kawai; karkatar da dukkan jikinka a matsayin daya.
A cikin matsayi mai zurfi, yana da sauƙi don janye kwatangwalo ko baya don rage ainihin motsi. Sanya haƙarƙarin ku a saman ƙashin ƙugu, ƙara ƙwanƙwasa da cinya, kuma kula da layin kunnuwanku, kafadu, ƙashin ƙugu, gwiwoyi, da diddige.
Lokacin da aka ɗauki hoto daga gefe, saman da na ƙasa ya kamata su kasance kusan iri ɗaya. Idan cikinka ya fara zuwa benci ko hips ɗinka ya tashi, ƙara tsayi ko rage maimaitawa.
HAND & ELBOW PATH
Rike hannunka har yanzu kuma ka ninka gwiwar gwiwarka a diagonal a baya
Don hana wuyan hannu daga lankwasawa da yawa, sanya tafin hannunka gaba ɗaya akan goyan baya kuma danna ƙasa zuwa tushen babban yatsan hannunka da yatsan hannu. Maimakon yada hannayenku da faɗi sosai, fara da su ɗan faɗi fiye da kafaɗunku.
Tazarar hannu na iya shafar manyan pectoralis da kunna triceps, amma mafi ƙarfi ba koyaushe bane mafi kyau. Matsar da gwiwar gwiwar ku kamar digiri 30-60 daga jikin ku kuma yi amfani da tazara mai dadi tsakanin wuyan hannu, gwiwar hannu, da kafadu.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Matsar da gindin ku baya ku sauka
- Abin da kake gani
- Hannun ku sun lanƙwasa, amma ƙashin ƙugu yana jujjuya zuwa ƙafafu don kada ƙirjin ku ya zo kusa da benci.
- Dalili mai yiwuwa
- Ko da a tsayin da kuke a halin yanzu, nauyin jiki na sama yana da wahala ko cikakken jigon katako ya ɓace.
- Yadda ake gyarawa
- Ɗaga goyan baya, shimfiɗa kwatangwalo zuwa diddige ku, kuma motsa ƙirjin ku da ƙashin ku gaba tare.
Sagging ƙasan baya da ɗaga haƙarƙari
- Abin da kake gani
- Ciki ya gangara zuwa ga benci a gaban ƙirjin ku, kuma bayanku yana yin baka kamar baka.
- Dalili mai yiwuwa
- Ƙunƙarar ciki da hips ɗin ku na iya zama m, ko ƙididdige yawan maƙasudin ku ya wuce ƙarfin ku na yanzu.
- Yadda ake gyarawa
- Sanya haƙarƙarinku akan ƙashin ƙugu kuma rage maimaitawa. Idan ba a maido da jeri ba, yi amfani da manyan goyan baya.
Hannun gwiwar sun miƙe gabaɗaya zuwa sassan
- Abin da kake gani
- A kasa, hannu na sama yana daidai da layin kafada kuma an danna gaban kafada.
- Dalili mai yiwuwa
- Nisa tsakanin hannayenku ya yi faɗi da yawa ko kuna tallafawa kanku da kafadu maimakon ƙirjin ku.
- Yadda ake gyarawa
- Rufe hannayenku kaɗan kuma sanya gwiwar gwiwar ku a baya. Idan zafi ya faru, rage iyaka kuma tsayawa.
Kawai manne wuyanka gaba.
- Abin da kake gani
- Kirjin yana da nisa, amma ƙwanƙwasa ko goshi kawai yana kusa da goyon baya.
- Dalili mai yiwuwa
- Yana ramawa don nisa tare da motsin wuyansa don isa zurfin da aka saita.
- Yadda ake gyarawa
- Tsaya kallonka dan kadan a gaban hannayenka da wuyanka a layi tare da jikinka. Iyakar da ƙirjin ke motsawa tsakanin hannaye ne kawai aka yarda.
Amfani da kayan daki marasa ƙarfi
- Abin da kake gani
- Tallafin yana girgiza ko zamewa a ƙasa lokacin da aka tura shi.
- Dalili mai yiwuwa
- Mun daidaita tsayin kawai kuma ba mu bincika madaidaicin ma'auni da ƙarfin ɗaukar kayan tallafi ba.
- Yadda ake gyarawa
- Yi amfani da benci na motsa jiki ko sandar da aka ɗora akan bango kuma danna ƙarfi da hannaye biyu don tabbatar da cewa babu motsi kafin farawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
turawa bango
Sanya hannunka a jikin bango kuma ka koyi madaidaiciyar layin jikinka da hanyar gwiwar hannu.
babban benci karkata turawa
Yi maimaita 8-15 a madaidaicin zurfi akan goyan bayan matakin ƙirji.
ƙananan benci karkata turawa
Sannu a hankali rage tsayin hannunka yayin kiyaye jeri.
turawa na yau da kullun
Kula da cikakken katakon jiki iri ɗaya da hanyar gwiwar hannu a ƙasa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da sau 2-3 a mako a matsayin babban motsi don koyan turawa akai-akai ko azaman dumi don motsa jiki na sama. Tari ingancin maimaitawa da farko a tsayin benci iri ɗaya, barin ɗaki don maimaita 2-3 kowane saiti.
lamba
8-15 sau
Kewayon motsi na kirji da ƙashin ƙugu tare
saita
2-4 sets
60-120 seconds farfadowa tsakanin saiti
gudun
Saukowa na biyu na 2-3
Tura ba tare da kora ba akan benci
- Idan kun kiyaye zurfin iri ɗaya da gangar jikin madaidaiciya don duk maimaitawa, ƙara maimaita 1-2 zuwa zama na gaba.
- Sai kawai bayan kun sami madaidaiciyar maimaita 15, rage goyon bayan matakin ɗaya kuma rage adadin maimaita sake.
- Idan kafadunka sun fara shuɗewa ko ƙananan baya ya fara yin shuɗewa, ƙare saitin ba tare da turawa kanka ga gazawa ba.
Tambayoyin da ake yawan yi
Shin ƙwanƙwasa ƙwanƙwasa ma aikin ƙirji ne?
iya. Wannan motsi ne a kwance wanda ke amfani da manyan pectoralis da triceps. Duk da haka, mafi girman hannun shine, ƙarancin nauyi na babba yana tallafawa, wanda ya rage ƙarfin, don haka yana da mahimmanci don samun tsayin da ya dace da iyawar ku na yanzu da isasshen motsi.
Yaya ya bambanta da turawa gwiwa?
Ƙunƙasa ƙwanƙwasa yana riƙe dogon katako daga yatsun kafa zuwa kai, yana sauƙaƙa aiwatar da daidaitawar jiki mai kama da turawa na yau da kullun. Har ila yau, ƙwanƙwasa ƙwanƙwasa madaidaicin motsi ne na koma baya, amma kullun da tsayin jiki sun bambanta.
Menene zan yi idan wuyan hannu na ya ji ba dadi?
Yi amfani da goyan baya mafi girma kuma rarraba matsa lamba a kan tafin hannun ku. Riƙe riko wanda zai ba ka damar sanya wuyan hannu kusa da tsaka tsaki na iya taimakawa, amma idan ciwo ya ci gaba, daina motsa jiki kuma a gwada.
Shaida da nassoshi
- 1. Suprak et al. - Matsakaicin ɗaukar nauyi na sama ta wurin matsawa sama
- 2. Cogley et al. - Push-up pectoralis major da triceps kunna ta tazarar hannu
- 3. Yudas et al. - Kwatanta ayyukan tsoka na sama don turawa akai-akai
- 4. Borreani et al. - Buƙatun tsokar tsokar gaɓar hannu na zaɓaɓɓen bambance-bambancen turawa.
- 5. Kang et al. - Meta-bincike na tura-up da matsayi da scapular stabilizer aiki
