Hannu Mai Nauyi Daya Ja sama

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Hannu Mai Nauyi Daya Ja sama

Hannun Hannun da Aka Nauyi Jawo sama wani ƙalubale ne na motsa jiki na sama wanda ke ƙarfafawa sosai kuma yana ƙara tsokoki a hannuwa, kafadu, baya, da ainihin. Yana da amfani musamman ga 'yan wasa, masu gina jiki, da waɗanda suka riga sun ƙware da cirewa na yau da kullum kuma suna fatan ƙara ƙarfin su da juriya. Mutane da yawa za su so yin wannan motsa jiki don haɓaka ƙarfin su na sama gaba ɗaya, haɓaka ma'anar tsoka, da haɓaka aikin su a wasanni da ayyukan da ke buƙatar babban ƙarfin jiki na sama.

Yanayinta: tsammanin nuni a nuni Hannu Mai Nauyi Daya Ja sama

• Ka kama sandar cirewa da hannu ɗaya, kamawarka yakamata ta kasance da ƙarfi tare da tafin hannunka yana fuskantar nesa da kai.
• Ja da kanka ta hanyar murza gwiwar gwiwar hannu da jan jikinka na sama zuwa sandar. Tsaya jikinka a tsaye kamar yadda zai yiwu kuma ka guje wa lilo.
• Ci gaba da ja da kanka har sai haƙar ku ta kasance a sama da sandar, tabbatar da cewa gwiwar hannu ta cika sosai kuma kuna matse tsokoki na baya a saman motsi.
• Rage kanku sannu a hankali kuma a ƙarƙashin iko baya zuwa wurin farawa, cikakken mika hannun ku, kuma maimaita motsi don adadin maimaitawar da kuke so kafin canzawa zuwa ɗayan hannun.

Lajin Don yi Hannu Mai Nauyi Daya Ja sama

• Yi amfani da Form Mai Kyau: Madaidaicin sigar yana da mahimmanci wajen aiwatar da ɗaukar nauyi na hannu ɗaya yadda ya kamata. Ya kamata ku fara tare da mika hannunku sosai, ja da kanku sama har sai haƙar ku ta kasance sama da sandar, sa'an nan kuma rage kanku baya cikin tsari mai sarrafawa. Ka guji yin amfani da kuzari don ja da kanka, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Yi amfani da Nauyin Da Ya dace: Fara da nauyin da za ku iya ɗauka cikin kwanciyar hankali kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta. Yin amfani da nauyi mai yawa da sauri zai iya haifar da mummunan tsari kuma yana ƙara haɗarin rauni.
• Yi amfani da Spotter: Musamman lokacin da kake fara farawa ko gwada sabon nauyi, yana da fa'ida don samun tabo. Za su iya taimaka maka kula da tsari, hana ku

Hannu Mai Nauyi Daya Ja sama Tambayoyin Masu Nuna

Shi beginners za su iya Hannu Mai Nauyi Daya Ja sama?

Motsa Jikin Hannu Mai Nauyi ɗaya ya ci gaba sosai kuma yana buƙatar adadi mai yawa na ƙarfin jiki na sama. Gabaɗaya ba a ba da shawarar ga masu farawa ba. Masu farawa su fara da motsa jiki na yau da kullun don haɓaka ƙarfin su kuma sannu a hankali su ci gaba zuwa ƙarin motsa jiki. Za su iya farawa tare da abubuwan jan hankali na yau da kullun kuma da zarar sun gamsu da hakan, za su iya ci gaba zuwa ƙarin bambance-bambancen ƙalubale kamar hannu ɗaya na sama. Ƙara nauyi ya kamata ya zama ci gaba na ƙarshe bayan ƙware hannun ɗaya daga sama tare da tsari mai kyau. Yana da mahimmanci a koyaushe a guje wa rauni ta hanyar rashin gaggawar motsa jiki waɗanda suka ci gaba sosai.

Me ya sa ya wuce ga Hannu Mai Nauyi Daya Ja sama?

• Ƙwararren Hannu Mai Nauyi ɗaya tare da Taimakon Ƙungiya ya haɗa da ƙungiyar juriya don tallafi yayin ja da hannu ɗaya da riƙe nauyi a ɗayan.
• Hannun da aka auna nauyi tare da Iso Riƙe yana buƙatar ka riƙe a saman abin da aka cire na ɗan daƙiƙa kaɗan kafin saukar da ƙasa, tare da nauyi a ɗaya hannun.
• Hannun da aka auna nauyi tare da ɗaga ƙafa yana haɗa da ɗaga ƙafa a saman motsi don haɗa ainihin, yayin riƙe nauyi a ɗayan hannun.
• Hannun Mai Nauyi Mai Nauyi Tare da Canjawar Plyometric ya haɗa da ɗaga sama da hannu ɗaya, canza hannaye a saman motsi, sannan rungumar ƙasa da ɗayan hannun, duk yayin riƙe nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Hannu Mai Nauyi Daya Ja sama?

• Lantarki-over Rows suna da fa'ida yayin da suke kuma mai da hankali kan lats, rhomboids, da tarkuna, waɗanda ke da mahimmanci ga motsin cirewa, kuma suna taimakawa haɓaka ƙarfin ja da kwanciyar hankali, wanda ke da mahimmanci don aiwatar da Jigilar Hannu Mai Nauyi ɗaya. .
• Lat Pulldowns na iya haɓaka aikin ku a cikin Jigilar Hannu Mai Nauyi ɗaya yayin da suke keɓance tsokar latissimus dorsi musamman, waɗanda ke da mahimmanci ga motsin cirewa, kuma suna taimakawa haɓaka ƙarfin riko, wanda ya zama dole don riƙe sandar. a lokacin motsa jiki.