Da'ira Hannu

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior

Sakonni ga Da'ira Hannu

Circles Arm shine motsa jiki mai sauƙi amma mai tasiri wanda ke kaiwa kafadu, biceps, triceps, da tsokoki na baya, yana haɓaka ƙarfin jiki na sama da sassauci. Yana da kyakkyawan motsa jiki ga kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki, saboda rashin buƙatar kowane kayan aiki da ikon gyara ƙarfinsa. Mutane za su so yin wannan motsa jiki yayin da yake inganta matsayi, yana ƙarfafa juriyar tsoka, kuma ana iya shigar da shi cikin sauƙi a cikin kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Da'ira Hannu

• Fara yin da'irar sannu a hankali tare da hannuwanku, kiyaye su madaidaiciya da kiyaye tsayin kafada.
• Hanyar da'irar na iya zama gaba ko baya, kuma girman da'irar na iya bambanta daga ƙarami zuwa babba.
• Ci gaba da wannan motsi na kimanin daƙiƙa 30 zuwa minti ɗaya, ya danganta da matakin jin daɗin ku.
• Huta kuma maimaita motsa jiki don adadin saitin da ake so, tabbatar da musanya alkiblar da'irori tare da kowane saiti.

Lajin Don yi Da'ira Hannu

• Motsi masu sarrafawa: Fara yin da'ira a hankali tare da hannuwanku, da farko zuwa gaba sannan a ja da baya. Makullin shine kiyaye motsin ku da kuma tsayayye. Guji kuskuren gama gari na yin sauri da sauri ko yin amfani da motsin motsi, wanda zai iya haifar da rauni.
• Shiga Mahimmancin ku: Yayin da hannunku ke yin aikin, kar a manta da shigar da ainihin ku. Wannan zai taimaka wajen kiyaye ma'auni da matsayi yayin motsa jiki. Kuskure na yau da kullun shine mayar da hankali ga makamai kawai kuma manta game da sauran jikin.
• Sauya Girman Da'irori: Don samun mafi kyawun motsa jiki na Circles Arm,

Da'ira Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Da'ira Hannu?

Ee, tabbas masu farawa za su iya yin motsa jiki na Circles Arm. Hanya ce mai kyau don fara ƙarfafawa da toning tsokoki na hannu. Motsa jiki mai sauƙi ne kuma baya buƙatar kowane kayan aiki. Anan ga ainihin jagora akan yadda ake yin shi: 1. Tsaya ko zama a mike. 2. Mika hannuwanku zuwa ga bangarorin a tsayin kafada. 3. Fara yin da'ira a hankali tare da hannuwanku. Kuna iya farawa da ƙananan da'irori kuma a hankali ku sanya su girma. 4. Yi haka na kusan daƙiƙa 30, sannan juya alkiblar da'irar kuma ci gaba na wasu daƙiƙa 30. 5. Huta kuma ku maimaita. Ka tuna, yana da mahimmanci ka riƙe bayanka madaidaiciya da kafadunka ƙasa yayin yin wannan motsa jiki. Idan kun ji wani ciwo, dakatar da motsa jiki.

Me ya sa ya wuce ga Da'ira Hannu?

• The Extended Circles Arm wani karbuwa ne inda hannun ya cika cikakke kuma ana yin da'irar a cikin babban motsi, wanda ke niyya ba kawai kafada ba har ma da tsokoki na hannu.
• Bambancin Hannun da'irar Ma'auni yana haɗa nauyi a cikin motsa jiki, ƙarfafa motsa jiki da ƙarfafa tsokoki na hannu da kafada.
• The Reverse Circles Arm wani bambanci ne inda ake yin da'irar hannu a baya ko kusa da agogo, yana ba da nau'in kalubale daban-daban da haɗin tsoka.
• Sigar Arm na Madadin Da'ira ya ƙunshi musanya tsakanin agogon agogo da motsin agogo baya, yana ba da cikakkiyar motsa jiki don tsokoki na hannu da kafada.

Me suna da abin da ya sanya ɗaukehawa ga Da'ira Hannu?

• Tricep Dips: Tricep Dips yana haɓaka Arm Circles ta hanyar mai da hankali kan hannaye da na sama, musamman ƙarfafa triceps da kafadu, waɗanda kuma suke aiki yayin Circles Arm.
• Push-ups: Push-ups suna haɓaka Arm Circles ta hanyar yin aiki da duka jiki na sama, gami da hannaye, kafadu, da ƙirji, haɓaka ƙarfin gabaɗaya da juriya wanda zai iya haɓaka aikin motsa jiki na Circles Arm.