Jagora-mataki-mataki Don Jagora Superman Tura-Ups

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

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Tsuntsu ne? Jirgi ne? A'a, shine Superman Pushup.

wacece john cena ya aura

Kuma akwai wasu 'yan motsi masu nauyin jiki wadanda suke da matukar birgewa kamar Superman Pushup, wanda zai baka damar daukar jirgin a takaice kamar dai mutumin karfe! Bayan shahararren mashahuri a kan kafofin watsa labarun, wannan bambancin na turawa yana wakiltar ɗayan mafiya ƙalubale don aiwatarwa.

Shin kun san abin da kuke samu da kanku da zarar kun mallaki Superman Pushup?

Da kyau, wannan aikin motsa jiki yana da sakamako fiye da kawai burge abokanka. Ta hanyar koyo da aiwatar da shi a addinance, kun baiwa kanku girman jiki da ƙarfi, ɗan kwatankwacin Mutumin Karfe.

Wannan aikin yana buƙatar tsokoki na jikinka na sama da ƙananan suyi aiki tare tare da mahimmanci, don fara 'liftoff', kuma a sakamakon haka, yawanci yana tasiri duka ƙarfin jikinka. Da zarar ka ƙware a yin sa, za ka ji daɗin kasancewa da iko a kan tsokoki.

Yadda Ake Shirya

Akwai wasu 'yan abubuwanda ake bukata don mallake cikakken Superman Pushups. Kuma yana farawa ne ta hanyar gina tsokoki masu karfin gaske wanda zasu iya taimaka maka daukaka hannayenka.

Yi amfani da layuka dumbbell don gina ƙarfin da za ku buƙaci yayin jan hannunka baya. Horar da abubuwan farin ciki tare da saiti 3 na glute gadoji 10. Zai taimaka muku haɓaka ƙafafunku lokacin hawa. Ga jagora-mataki-mataki don cimma duk waɗannan.

SATI NA DAYA- Wannan satin ku ne na koyon tafin turawa. A saman turawarka ta yau da kullun, kawai kori hannayenka daga ƙasa kuma tafa su tare. Sannan ka sauko.

Ranar 1: 5 na 6

Ranar 2: 5 na 6

Ranar 3: 5 na 8

Rana ta 4: A rana ta huɗu, kawai kwance akan cikinka, an miƙa hannunka gaba. Kawai ɗaga ƙafafunku da hannayenku, kuna miƙa su kamar yadda ya yiwu. Wannan daya ne kuma kuna buƙatar yin saiti 5 na 10 reps.

Rana ta 5: Komawa da tafawa sake turawa. 5 kafa 10.

Ranar 6: 5 na 7

yadda ake samun m nono

Rana ta 7: Gwada yin 15 tafin turawa sau daya. Idan baza ku iya ba to sake sati na daya.

SATI NA BIYU- Yanzu zamu ci gaba zuwa gaɗa ƙuƙummawa wanda ya haɗa da ɗora kafaɗunka da hannu biyu a lokacin da kake a saman wakilin.

Ranar 8: 5 na 4

Ranar 9: 5 na 4

Ranar 10: 5 na 6

Ranar 11: 5 na 6

sunan jariri ta tauraro

Ranar 12: 5 na 8

Ranar 13: 5 na 8

Rana ta 14: Kammala turawa sau 10. Idan ba ku can ba tukuna, koma farkon makon biyu.

SATI NA UKU- Muna buƙatar koyon turawa kai tsaye yanzu. Dole ne ku mika hannayenku gaba a saman kowane wakilin kafin sauka.

yadda ake kawar da duhu a kusa da baki

Ranar 15: 4 na 3

Ranar 16: 4 na 3

Ranar 17: 4 na 4

Rana ta 18: A wannan lokacin kuna buƙatar riƙe saman matsayi na dakika 2 kowane lokaci. Yi 4 saiti na 8 irin wannan reps.

Ranar 19: 4 na 6

Ranar 20: 4 na 6

Kwana ta Ashirin da Daya (21): Yi sahu guda 8 na turawa. Ba za a iya ba? Maimaita sati na uku.

SATI NA HUDU- Yayin da kuke matsowa, yanzu lokaci yayi da zakuyi atisaye akan abubuwan fashewa. A kowane Rep, za ku tsalle dukkan jikin ku daga ƙasa.

Ranar 22: 3 na 2

Ranar 23: 3 na 3

Ranar 24: 3 na 4

Rana ta 25: Riƙe matsayin na sakan 2. 3 kafa na 4

Ranar 26: 3 na 4

quotes game da abinci da lafiya

Ranar 27: 3 na 5

Rana ta 28: Yi cikakken fashewar abubuwa 6 a jikin mutum. Idan ba za ku iya ba, kuna buƙatar maimaita tsarin sati na huɗu.

SATI NA BIYAR- Yanzu kun shirya yin aiki akan Superman Pushups.

Yadda Ake Yin

Akwai hanyoyi biyu waɗanda zaku iya fara zaman Superus Pushup ɗin ku.

• Na farko shine zaɓi na ci-gaba na farawa na zaɓi. Don wannan, kuna buƙatar faɗuwa daga tsaye zuwa matsayi na turawa, kiyaye zuciyarku da ƙarfi kuma ku miƙe tsaye yayin da hannayenku suka taɓa ƙasa.
• A madadin, zaku iya shiga matsayin turawa ta yau da kullun, an faɗaɗa hannaye da ƙarfi.
• Yanzu, sauka zuwa ƙananan matsayin turawa tare da lankwasa hannaye, cibiya har yanzu tana da ƙarfi.
• Matsa jikinka sama da ƙarfi ta amfani da hannuwanku da ƙafafunku biyu, wanda yakamata ya motsa kanku sama.
• Yayin da hannayenku da ƙafafunku suka rasa ma'amala da ƙasa, miƙa hannunka gaba don jikinka ya kasance a cikin layi madaidaiciya.
• Yanzu saukowa cikin matsayi guda na turawa.
• Barin ƙarfin ku ya ɗauke ku har zuwa ƙananan matsayin turawa. Nan da nan, sauyawa zuwa na biyu.

Ga duk wani rudani, tambaya ko shawarwari jin daɗin sauke ra'ayoyinku a ƙasa.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin