Shin kun saba da cirewa?

Ja-ups motsa jiki ne mai matukar tasiri wanda ke aiki da baya, hannaye da cibiya, inganta ƙarfi da ƙwayar tsoka, da daidaita jikin ku.

Bugu da ƙari, ba kamar horar da sashe ɗaya kamar ɗaukar nauyi ba, horar da ja-gora na iya haɓaka haɗin gwiwar jiki gaba ɗaya da ikon motsa jiki, da haɓaka ikon motsa jiki.

Yadda za a yi daidaitattun ja-up?

Da farko, don nemo mashaya, tsayin ya kamata ya zama hannunka madaidaiciya, diddige daga ƙasa kamar 10-20 cm.

Sannan, riƙe sandar tare da tafin hannunku suna fuskantar waje kuma yatsun ku suna fuskantar gaba.

Shaka, ƙara maƙarƙashiya, sannan ja sama har sai haƙar ku ta wuce sandar, yayin fitar da numfashi.

A ƙarshe, sannu a hankali ka sake yin numfashi.

Pull-ups sune ƙungiyoyin anaerobic waɗanda basu buƙatar motsa jiki kowace rana, kula da yawan horo a kowace rana, 100 kowane lokaci, wanda za'a iya raba zuwa karin abincin dare.

To, menene fa'idar yin ɗimbin jan hankali 100 kowace rana?

Yin ƙwanƙwasa 100 a rana na dogon lokaci na iya ƙara yawan ƙwayar tsoka da ƙarfi, inganta yanayin jiki da kwanciyar hankali, da haɓaka ikon motsa jiki.

Bugu da ƙari, riko da abubuwan jan hankali na iya haɓaka zagayawa na jini, ƙarfafa aikin zuciya, haɓaka rigakafi da hana cututtuka na yau da kullun, da inganta ma'aunin lafiyar su.

A takaice dai, don yin jan-up, kula da ƙara yawan horo a hankali, kamar: farawa daga ƙananan ja-up, inganta ƙarfin tsoka a hankali, sannan kuma yin horon juzu'i na yau da kullun, ta yadda za ku fi dacewa ku tsaya. shi kuma a guji barin rabi.