Ƙwaƙwalwar hannun hannu

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙwaƙwalwar hannun hannu

Bandungiyar ta mamaye tauhidi mai ƙarfi ne mai ƙarfin horo wanda da farko yana nada tsokoki a baya, biwarps, da kafadu, inganta ƙarfin jiki gaba ɗaya da hali. Ya dace da daidaikun mutane a duk matakan dacewa, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita juriya cikin sauƙi ta hanyar canza tashin hankali na band. Mutane za su so yin wannan motsa jiki saboda ana iya yin shi a ko'ina tare da ƙananan kayan aiki, yana sa ya zama cikakke don motsa jiki na gida, kuma yana taimakawa wajen haɓaka sautin tsoka, ƙarfi, da juriya.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar hannun hannu

• Tsaya suna fuskantar bandeji tare da faɗin kafada da ƙafafu kuma ɗauki band ɗin tare da riƙon hannu (hannun hannu suna fuskantar sama), hannaye suna da faɗin kafaɗa.
• Fara motsa jiki ta hanyar ja bandeji zuwa kirjin ku, yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku, kuma ku matse ruwan kafada tare.
• Dakata na ɗan lokaci lokacin da band ɗin ya isa ƙirjinka, tabbatar da kiyaye matsi a cikin tsokoki na baya.
• Komawa a hankali zuwa wurin farawa, ƙyale band ɗin ya ja hannunka baya, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Ƙwaƙwalwar hannun hannu

• **Motsin da ake Sarrafawa**: Guji motsi ko motsi mai sauri. Maimakon haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa don tabbatar da tsokoki suna aiki yadda ya kamata. Ja da bandeji zuwa ƙasa har sai hannayenku sun kasance a matakin kafada, riƙe na ɗan lokaci don haɓaka ƙwayar tsoka, sannan a hankali komawa wurin farawa.
• **Kiyaye Matsayi Mai Kyau**: Tsayar da bayanka madaidaiciya da jigon ku yayin aikin motsa jiki. Ka guji runguma ko jingina baya, saboda hakan na iya haifar da ciwon baya kuma yana rage tasirin motsa jiki.
• **Ka guji wuce gona da iri ***: Kuskure ɗaya na yau da kullun shine shimfiɗa band ɗin da nisa, wanda zai iya haifar da band ɗin ya koma baya ya haifar.

Ƙwaƙwalwar hannun hannu Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar hannun hannu?

Ee, masu farawa za su iya yin motsa jiki a ƙarƙashin hannu. Yana da babban motsa jiki don tsokoki na baya kuma ana iya daidaita su cikin sauƙi don dacewa da matakan dacewa daban-daban. Duk da haka, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa su fara da ƙungiyar juriya mai sauƙi kuma tabbatar da cewa suna da tsari daidai don guje wa rauni. Idan zai yiwu, yana da kyau koyaushe a sami mai koyarwa na sirri ko ƙwararrun motsa jiki ya fara nuna motsa jiki.

Me ya sa ya wuce ga Ƙwaƙwalwar hannun hannu?

• Single-Band Pundldown: Wannan bambancin an yi wani yanki daya a lokaci guda, yana baka damar mai da hankali kan karfi da ba a daure da daidaituwa a cikin tsokoki na baya.
• Band puldown tare da karkara: A cikin wannan bambance-bambancen, ka ƙara murza trso a ƙarshen kowane sitdeldown, sauke bayi da sauran m tsokoki.
• Faɗin Riko Mai Faɗawa: Ta hanyar ɗaukar maɗaukakiyar riko akan band ɗin, zaku iya kaiwa latissimus dorsi (lats) da rhomboids yadda ya kamata.
• Rufe Riko Mai Rushewa: Wannan bambancin ya ƙunshi haɗa band ɗin kusa da juna, wanda ke ba da fifiko ga tsokoki na tsakiya da na ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar hannun hannu?

• Band Pull Aparts: Wannan motsa jiki yana cike da bandeji a ƙarƙashinsa kamar yadda kuma yake mai da hankali kan tsokoki na baya, musamman na baya deltoids da trapezius na tsakiya, waɗanda ke da mahimmanci don kiyaye daidaito da daidaituwa a cikin babba jiki.
• Band Face Pulls: Wannan motsa jiki yana cika bandeji a ƙarƙashin hannu ta hanyar niyya ga tsokoki na baya da kafada, musamman na baya deltoids da rotator cuffs, waɗanda ke da mahimmanci ga lafiyar kafada da kwanciyar hankali, kuma galibi ana yin watsi da su a cikin motsa jiki na baya na gargajiya.