Hannu daya Dip

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps

Sakonni ga Hannu daya Dip

Ɗayan Hannun Dip shine ƙalubalen motsa jiki na jiki wanda da farko ke kaiwa triceps, yayin da yake shiga kafadu, kirji, da ainihin. Yana da manufa don matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfi na sama, kwanciyar hankali, da ci gaban tsokar waje ɗaya. Yin wannan motsa jiki zai iya taimakawa wajen inganta ma'aunin jiki gaba ɗaya, sautin tsoka, da ƙarfin aiki, yana mai da shi abin sha'awa ga kowane ƙarfi ko daidaitawa na yau da kullun.

Yanayinta: tsammanin nuni a nuni Hannu daya Dip

• Ƙaddara ƙafafunku a gabanku yayin da kuke riƙe dayan hannun ku a kan kwatangwalo, kuma sanya ƙafafunku kafada-nisa.
• Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai ya kai kusurwar digiri 90, tabbatar da kiyaye bayanka kusa da benci ko kujera.
• Matsa jikinka baya sama ta amfani da ƙarfin hannunka har sai ya cika cikakke, amma kar ka kulle gwiwar hannu.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, sannan ku canza zuwa ɗayan hannu kuma kuyi haka.

Lajin Don yi Hannu daya Dip

• Shiga Mahimmancin ku: Shiga cikin ainihin ku yana da mahimmanci don kwanciyar hankali yayin wannan darasi. Ba wai kawai yana taimakawa wajen kula da yanayin da ya dace ba amma kuma yana rage damuwa a hannunka. Yawancin mutane sukan manta da yin amfani da ainihin su, wanda ke haifar da aikin motsa jiki mara amfani da raunin da ya faru.
• Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Rage jikin ku a hankali kuma ku tura baya sama a cikin tsari mai sarrafawa. Wannan fasaha yana tabbatar da iyakar ƙwayar tsoka kuma yana rage haɗarin rauni.
• Guji Kulle Hannunku: Kuskure na gama gari shine kulle gwiwar gwiwar a saman motsi. Wannan zai iya haifar da damuwa na haɗin gwiwa da kuma yiwuwar rauni. Maimakon haka, ci gaba da ɗan lanƙwasa a gwiwar hannu ko da a saman motsi.

Hannu daya Dip Tambayoyin Masu Nuna

Shi beginners za su iya Hannu daya Dip?

Motsawar Dip One Arm Dip ya ci gaba sosai kuma yana buƙatar babban matakin ƙarfin jiki, daidaito, da sarrafawa. Maiyuwa bazai dace da masu farawa waɗanda ke fara tafiya ta motsa jiki ba. Ya kamata masu farawa su fara da motsa jiki na yau da kullun kamar dips na yau da kullun ko tallafi don haɓaka ƙarfin su kuma sannu a hankali suna ci gaba zuwa ƙarin bambance-bambancen ƙalubale kamar Dip One Arm Dip. Kamar kowane motsa jiki, yana da mahimmanci don tabbatar da tsari mai kyau don hana raunin da ya faru. Zai zama da amfani a sami mai koyarwa na sirri ko ƙwararriyar ƙwararrun ƙwararru ta hanyar aiwatarwa.

Me ya sa ya wuce ga Hannu daya Dip?

• Hannun Hannu Mai Nauyi ɗaya: A cikin wannan sigar, kuna ƙara bel mai nauyi ko dumbbell tsakanin ƙafafunku don ƙara juriya da sanya motsa jiki ya zama ƙalubale.
• Taimakon Hannun Hannu Daya: Wannan bambancin yana da kyau ga masu farawa, inda kuke amfani da ɗayan hannun ku don tallafi ko amfani da ƙungiyar juriya don taimakawa cikin motsi.
• Ƙarƙashin Ƙarƙashin Hannu ɗaya: Wannan ya haɗa da yin motsa jiki a kan benci mai raguwa, wanda ke kaiwa ƙananan ɓangaren kirji da triceps da karfi.
• Maɗaukakin Hannu Mai Girma: Ana yin wannan bambancin tare da ɗaga ƙafafu a kan dandamali ko wani benci, yana ƙara matakin wahala da kuma shigar da ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Hannu daya Dip?

• Tricep Kickbacks: Wannan motsa jiki na musamman yana kaiwa triceps, waɗanda sune tsokoki na farko da ake amfani da su a cikin tsoma hannu ɗaya, don haka inganta ƙarfi da juriya na waɗannan tsokoki.
• Planks: Planks suna aiki akan tsokoki na asali, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin tsoma hannu ɗaya, don haka inganta aikin gabaɗaya na motsa jiki.