Ja-ups wani nau'i ne na asali na horon ƙarfin jiki na sama, wanda zai iya inganta ƙarfin tsoka da jimiri yadda ya kamata, kuma ya haifar da layukan tsoka.

A cikin wannan motsi, kuna buƙatar shirya sandar kwance, tsaya a kan babban dandamali, sannan ku yi amfani da ƙarfin hannunku da baya don ja jikinku sama har sai haƙonku ya wuce tsayin dandamali.

Me yasa ja-ups?Fa'idodi 5 da za su zo muku:

1. Ƙarfafa ƙarfin jiki na sama: Ƙaƙwalwa hanya ce mai tasiri sosai don horar da ƙarfin jiki na sama wanda zai iya inganta ƙarfin kafada, baya da hannu kuma ya haifar da siffar triangle mai kyau.

2. Haɓaka juriyar jikinka: jan-baki yana buƙatar ƙarfi da juriya mai dorewa, tsayin daka zai inganta juriyar jikinka da kwanciyar hankali na tsoka, kuma yana ƙara ƙarfi.

3. Motsa jiki na tsokoki: Jigi-jita yana buƙatar daidaitawar jiki duka, wanda zai iya motsa jiki da kwanciyar hankali da ƙarfin tsokoki da kuma taimaka maka inganta wasan motsa jiki.

4. Inganta aikin motsa jiki na zuciya: Jawo-ups yana buƙatar babban adadin iskar oxygen, wanda zai iya inganta yaduwar jini kuma yana inganta aikin zuciya.

5. Inganta metabolism na asali: Pull-ups horo ne mai ƙarfi wanda zai iya ƙarfafa ƙwayar tsokar jikin ku, ƙara yawan ƙwayar jikin ku, ƙona kitse, rage damar samun kitse, da kuma taimaka muku wajen gina adadi mai kyau.

Yadda za a yi ja-ups daidai?

1. Nemo dandamalin da ya dace: Nemo wani dandali mai tsayi daidai wanda zai ba da damar haƙar ku ta tashi sama da tsayin dandamali.

2. Riƙe gefen dandamali: Riƙe gefen dandamali a cikin riko mai fadi ko kunkuntar, tare da hannunka madaidaiciya.

3. Saukowa a hankali: Rage jikinka a hankali har sai hannayenka sun mike, sannan ka ja su sama ka maimaita.

Takaitaccen bayani: Jawo-ups wani nau'i ne na horarwa mai tasiri wanda ba wai kawai yana ƙara ƙarfin tsoka da juriya ba, amma kuma yana inganta kwanciyar hankali na jiki da aikin zuciya.Idan kana son samun ƙarfi, gwada ja-ups.