Hannun Chin-Up ɗaya

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

Sakonni ga Hannun Chin-Up ɗaya

The One Arm Chin-Up wani ƙalubale ne na motsa jiki na sama wanda da farko ke nufi da lats, biceps, da kafadu, yana ba da ingantaccen motsa jiki da haɓaka ƙarfin tsoka da juriya. Yawanci ga masu sha'awar motsa jiki na ci gaba ne, saboda girman ƙarfin da iko da yake buƙata. Mutane na iya son yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da ƙalubalanci matakin dacewarsu.

Yanayinta: tsammanin nuni a nuni Hannun Chin-Up ɗaya

• Ja da kafadar ku ƙasa da baya kafin ku fara janye kanku, wannan shine don shigar da tsokoki daidai da kare kafada daga rauni.
• A hankali jawo jikin ku zuwa sama har sai haƙar ku ta kasance sama da sandar, yi ƙoƙarin kiyaye jikin ku a madaidaiciya kamar yadda zai yiwu kuma ku guje wa lilo.
• Riƙe matsayi na ɗan lokaci a saman, tare da haƙar ku a sama da mashaya, sannan sannu a hankali rage kanku baya zuwa wurin farawa.
• Maimaita wannan motsi don saita adadin maimaitawa, sannan canza zuwa ɗayan hannu kuma yi adadin maimaitawa iri ɗaya.

Lajin Don yi Hannun Chin-Up ɗaya

• **Karfin Riko:** Ɗayan kuskuren da aka fi sani shine rashin isasshen ƙarfin riko. Kuna iya inganta wannan ta amfani da motsa jiki na ƙarfafawa kamar matattun rataye, rataye tawul, ko yawo na manomi. Har ila yau, lokacin yin motsa jiki, tabbatar da cewa hannunka yana da ƙarfi kuma tafin hannunka yana fuskantarka.
• ** Koyarwa Mai Cigaba:** Kada ku yi tsalle kai tsaye zuwa gwada haƙar hannu ɗaya. Fara tare da motsa jiki masu sauƙi kamar chin-hannu biyu kuma a hankali ƙara wahala ta hanyar amfani da dabaru irin su ƙwanƙwasa hannu ɗaya da aka taimaka, rashin kyau, ko amfani da ƙungiyar juriya.
• ** Siffar da ta dace:** Tsaya jikinka ya miƙe kuma ka nisanci lilo ko amfani da kuzari don tashi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma

Hannun Chin-Up ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Hannun Chin-Up ɗaya?

The One Arm Chin-Up motsa jiki ne mai ci gaba wanda ke buƙatar ƙarfi da sarrafawa sosai. Yawanci, masu farawa ba za su sami ƙarfin da ake bukata don yin wannan aikin ba. Ana ba da shawarar farawa tare da ja-up na asali da ƙwanƙwasa, a hankali ƙara ƙarfi da sarrafawa. Da zarar waɗannan atisayen sun zama masu sauƙi, mutum zai iya fara horo don ƙarin ci gaba kamar Arm Chin-Up ɗaya. Koyaushe tuna, yana da mahimmanci a hankali ƙara ƙarfin motsa jiki don hana raunin da ya faru.

Me ya sa ya wuce ga Hannun Chin-Up ɗaya?

• Ana yin Taimakon Hannun Chin-Up guda ɗaya tare da taimakon ɗayan hannu, yawanci ta riƙe hannun hannu ko gaɓoɓin hannu.
• The Eccentric One Arm Chin-Up yana mai da hankali kan raguwar lokacin motsi, farawa daga sama kuma rage kanku a hankali a hankali.
• The One Arm Isometric Chin-Up ya ƙunshi riƙe kanku a wurare daban-daban na motsin chin-up na adadin lokaci.
• Band-mataimakin da hannu daya chin-up yana amfani da banbancin juriya don taimakawa ɗaga jiki, yana yin amfani da motsa jiki dan sauki.

Me suna da abin da ya sanya ɗaukehawa ga Hannun Chin-Up ɗaya?

• Hannun Chin-Ups mara kyau ɗaya wani motsa jiki ne, yayin da suke mai da hankali kan ɓangaren motsi, yana taimakawa haɓaka ƙarfi da sarrafa tsoka, duka biyun suna da mahimmanci don samun nasarar aiwatar da Chin-Up ɗaya.
• Har ila yau, ƙwanƙwasa ƙwanƙwasa yana da fa'ida, saboda yana ƙara juriya ga motsa jiki, ta yadda zai ƙara ƙarfi da juriya a cikin tsokoki na sama, wanda zai taimaka wajen yin Chin-Up Hannu Daya.