Dakatar da Ƙafar Hannu ɗaya ta tura sama

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Dakatar da Ƙafar Hannu ɗaya ta tura sama

Dakatar da Ƙafar Hannun Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da ainihin, kirji, hannaye, da ƙafafu, don haka haɓaka ƙarfi, daidaito, da daidaitawa. Ya dace musamman ga masu sha'awar motsa jiki na ci gaba waɗanda ke neman ɗaukar tsarin motsa jiki zuwa mataki na gaba. Mutane za su so yin wannan motsa jiki don ƙara ƙarfin aikin su, inganta ma'anar tsoka, da ƙalubalanci damar dacewarsu ta wata hanya ta musamman da shiga.

Yanayinta: tsammanin nuni a nuni Dakatar da Ƙafar Hannu ɗaya ta tura sama

• Mika hannun dama gabaki ɗaya, karkata gaba, kuma ɗaga ƙafar hagu daga ƙasa, ta yadda jikinka ya zama madaidaiciyar layi daga kai zuwa ƙafa.
• Lanƙwasa gwiwar gwiwar hannun dama don runtse ƙirjin ku zuwa hannun hannu yayin da kuke riƙe jikin ku madaidaiciya kuma ƙafar hagunku ta shimfiɗa.
• Mayar da kanku baya zuwa wurin farawa ta amfani da hannun dama, tabbatar da kiyaye jikin ku a tsaye kuma an ɗaga ƙafar hagu.
• Yi maimaita motsa jiki tare da hannu ɗaya don adadin da ake so na maimaitawa, sannan canza zuwa ɗayan hannu da ƙafa.

Lajin Don yi Dakatar da Ƙafar Hannu ɗaya ta tura sama

• **Madaidaicin Motsi:** Yayin da kake saukar da jikinka zuwa ƙasa, lanƙwasa a gwiwar hannu kuma ka riƙe zuciyarka. Jikinku yakamata ya motsa azaman raka'a ɗaya, ba cikin sassa daban-daban ba. Kuskure na yau da kullun shine barin kwatangwalo ko baka na baya, wanda zai haifar da rauni.
• **Taki Mai Sarrafawa:** Makullin wannan darasi shine sarrafawa. Ka guji yin gaggawar motsi. Maimakon haka, rage jikin ku a hankali kuma ku tura baya tare da sarrafawa. Wannan ba kawai zai taimaka wajen guje wa rauni ba amma har ma yana haɓaka fa'idodin motsa jiki.
• **Kiyaye Wuyanka Batsa:** Wani kuskuren da ake yi shine takura wuya ta hanyar kallon sama ko kasa. Rike naku

Dakatar da Ƙafar Hannu ɗaya ta tura sama Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Ƙafar Hannu ɗaya ta tura sama?

Dakatar da Ƙafar Tushe Ƙafa ɗaya na Hannu ya ci gaba sosai kuma yana buƙatar babban matakin ƙarfi, daidaito, da daidaitawa. Gabaɗaya ba a ba da shawarar ga masu farawa ba saboda yana iya zama da wahala a yi daidai kuma yana iya ƙara haɗarin rauni idan aka yi ba daidai ba. Ya kamata masu farawa su fara da motsa jiki na asali don haɓaka ƙarfin su kuma sannu a hankali su ci gaba zuwa ƙarin ci gaba. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin atisaye daidai da aminci.

Me ya sa ya wuce ga Dakatar da Ƙafar Hannu ɗaya ta tura sama?

• Dakatar da Leg Left Push-up: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya daga ƙasa yayin yin turawa, wanda ke haɗa ainihin ku da glutes.
• Suspension Pike Push-up: Wannan sigar ta ƙunshi ɗaga hips ɗin ku zuwa sama yayin da kuke runtse jikin ku, kuna niyya ga kafaɗunku da baya na sama.
• Dakatar da Ƙarƙashin Ƙarƙashin Ƙarfafawa: Wannan bambancin yana buƙatar ka sanya ƙafafunka a cikin madauri na dakatarwa kuma ka yi turawa a kusurwar raguwa, wanda ke kaiwa kirji da kafadu.
• Dakatar da Tricep Push-up: Wannan bambancin ya ƙunshi kiyaye gwiwar gwiwar ku kusa da jikin ku yayin da kuke yin turawa, wanda ke kaiwa triceps.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Ƙafar Hannu ɗaya ta tura sama?

• Layukan TRX: Layukan TRX sun yi niyya ga kishiyar tsokoki zuwa Dakatar da Ƙafafun Ƙafa ɗaya na Hannu, aiki da baya da biceps, wanda zai iya taimakawa wajen hana rashin daidaituwa na tsoka da inganta ƙarfin jiki na sama.
• Planks: Planks, kamar Suspension One Arm Leg Push-ups, shigar da ainihin da kuma taimakawa wajen inganta daidaito da kwanciyar hankali, yana mai da su babban motsa jiki mai dacewa don haɓaka aiki da sakamako a cikin babban motsa jiki.