Kamfanoni da Turawa ko turawa wani nau'in aikin motsa jiki ne cikakke wanda ake kunna tsokoki a cikin jiki duka, saboda haka tasirin sa. Yana aiki kirji, triceps, delts, yana ƙarfafa ginshiƙai da baya. Hakanan kuna iya yin aikin glutes da quads. Daga cikin dukkan darussan da za a iya yi, yana ɗaya daga cikin mafi inganci kuma mai sauƙi tunda ana iya kammala karatun su don jihohi daban -daban.
Koyaya, shima yana ɗaya daga cikin darussan da ƙarin kurakurai ke faruwa yayin aiwatarwa, rasa tasirin sa, a mafi kyawun lokuta, da kasancewa dalilin rauni a cikin mafi munin.
Ko dai turawa ce ta farko ko kuma idan kun daɗe kuna yin su, yana da ban sha'awa ku sake duba matsayin don yin aiki. Sanya fuska ƙasa, tare da hannu kafada nisa, gwiwar hannu sun shiga ciki kuma kusa da gangar jiki da jiki daga kai zuwa yatsu cikin madaidaiciyar layi. Hannun yakamata su kasance ƙarƙashin kafadu tare da yatsun yatsunsu suna nuna gaba kuma yatsunsu sun bazu. Wani muhimmin daki -daki da za a yi la’akari da shi game da tallafin hannaye shine cewa tsayuwa kamar kuna son kama ƙasa, kiyaye matsin lamba akan yatsun yatsun hannu da tafin hannu, amma ba sosai akan tsaka -tsakin phalanges.
Don fara da
Wasu mutane suna gwada turawa ba tare da nasara ba, tare da raunin baya, ko tsallake turawa ta farko. Sabili da haka, yana da ban sha'awa don farawa a hankali, ba kawai a cikin adadi ba, amma cikin ƙarfi. Maimakon farawa a ƙasa, zaku iya farawa sama amfani da ƙaramin tebur ko kujera don tallafawa hannu. Wannan yana rage ƙarfin sa kuma yana ba da damar yin motsi daidai.
Da farko, ba lallai ne ku zagi yawan maimaitawa ba, yana da kyau a kula da tsayuwa, yi shi sannu a hankali, da kyau da kunna tsokar da tsokar ƙafa. Da zarar an sami saiti uku na maimaitawa 10, ana iya rage tsawo a hankali har zuwa ƙasa.
amfanin
- Sautin dukan jiki
- A hankali
- Inganta hali
- Ƙara yawan kashi
- Yana haɓaka metabolism na asali
Kuskure akai-akai
- Yi su da sauri
- Ƙananan kwatangwalo
- Manne kaina
- Bude hannuwanku da yawa
- Ba hutawa tsakanin zaman