RingPush-Ups kyakkyawan motsa jiki ne don haɓaka tsokoki, musamman ƙananan ɓangaren. Dangane da kimiyyar kere-kere, gicciye ne tsakanin yada dumbbells da latsa dumbbells kwance a shimfida a kwance, amma a lokaci guda, a mummunan yanayin, tsokoki kirji sun fi yawa, kuma a cikin yanayi mai kyau kana buƙatar haɗa da adadi mai yawa na ƙarfin tsoka a cikin aikin don kiyaye daidaito kuma ba rasa ikon motsi. Baya ga kirji, triceps da deltas na gaba kuma suna aiki a tura-rubucen a kwance a kan zobban, tsokokin abdominis na hanji suna yin tsayayyen nauyi.
Fasahar motsa jiki
Don yin wannan aikin daidai, kuna buƙatar ƙananan zoben wasan motsa jiki ko zobba tare da daidaita tsayi. Idan wannan ba haka bane, to madaukai na TRX ko wani kayan aiki makamancin haka sun dace sosai - nauyin zai kusan zama daidai. Dabarar aiwatar da turawa a kwance a kan zobban kamar haka:
- Zaba mafi tsayi mafi kyau na zobe don kanku: 20-30 cm sama da matakin bene. Wannan zai baku damar aiki gwargwadon iko, kuɗa kirjinku a ƙasan rabin motsi.
- Auki ƙananan sassan zoben da tafin hannu kuma ɗauki matsayin kwance, ƙoƙarin ƙoƙarin danna zoben ƙasa da nauyin jikinku. Kuna iya sanya zobban a kan matakin ɗaya ko a layi ɗaya da juna, zaɓi zaɓi wanda a cikinsa zai zama muku sauƙi a kiyaye daidaituwa.
- Shan numfashi, fara saukowa sarai a hankali, yayin ba da damar zobba su yi juyi daga gefe zuwa gefe ba. Za a iya sanya gwiwar hannu kaɗan zuwa ga tarnaƙi don ƙarfafa ɗaukar kaya a kan jijiyoyin pectoral, idan an matsa gwiwar hannu a kan haƙarƙarin, ƙarfin zai kasance a kan ɓangarorin uku. Sauka kasa-kasa yadda yakamata don shimfida tsokoki masu aiki da kyau don samun kyakkyawan jini.
- Fara motsi zuwa sama yayin fitar da numfashi, ci gaba da tura zoben ƙasa. Yi aiki cikin garari, daidaita gwiwar hannu a saman.
Trainingungiyoyin horarwa na Crossfit
Muna ba da shawarar ku gwada hadaddun wurare masu yawa don horarwa ta musamman a cikin horo, wanda ya kunshi irin wannan motsa jiki kamar turawa a sama a kan zobban.
