Hannun Hannu - Tsawo - Abubuwan Magana

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki

Sakonni ga Hannun Hannu - Tsawo - Abubuwan Magana

Aikin motsa jiki-Extension-Articulations motsa jiki ne mai fa'ida wanda ya fi mayar da hankali kan ƙarfafawa da inganta sassaucin haɗin gwiwar gwiwar hannu da tsokoki masu alaƙa. Ya dace da mutanen da ke murmurewa daga raunin da ya faru, 'yan wasan da ke son haɓaka aikin su, ko duk wanda ke neman kiyaye lafiyar haɗin gwiwa gaba ɗaya. Mutane za su so yin wannan motsa jiki don hana haɗin gwiwa, ƙara yawan motsi, da inganta ingantaccen aiki na hannu a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Hannun Hannu - Tsawo - Abubuwan Magana

• Tsaya ko zama a tsaye kuma ka riƙe dumbbell a hannunka tare da tafin hannunka yana fuskantar sama.
• Tsaya hannunka na sama a tsaye, kusa da jikinka kuma daidai da ƙasa.
• A hankali a shimfiɗa hannunka, ɗaga dumbbell har sai hannunka ya cika kuma ya yi daidai da ƙasa.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin triceps.
• A hankali rage dumbbell baya zuwa wurin farawa, lanƙwasa gwiwar gwiwar ku zuwa kusurwar digiri 90. Wannan yana kammala maimaitawa ɗaya. Da fatan za a tuntuɓi ƙwararren likita ko ƙwararren mai horarwa don tabbatar da cewa kuna yin wannan darasi daidai da aminci.

Lajin Don yi Hannun Hannu - Tsawo - Abubuwan Magana

• Motsa jiki masu Sarrafa: Guji motsi mai sauri ko karkarwa. Wannan ba kawai ƙarancin tasiri ba ne, amma kuma yana iya haifar da rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Mika hannunka sosai, sannan a hankali mayar da shi zuwa wurin farawa. Wannan zai taimake ka ka shiga daidai tsokoki da kuma samun mafi kyawun motsa jiki.
• Warm Up: Kafin ka fara kowane motsa jiki, yana da mahimmanci don dumama. Wannan yana taimakawa wajen shirya tsokoki da haɗin gwiwa don aikin jiki mai zuwa, rage haɗarin rauni. 'Yan mintuna na cardio haske, kamar gudu a wuri ko tsalle-tsalle, na iya isa.
• Yi amfani da Nauyin Da Ya dace: Idan kuna amfani da ma'aunin nauyi zuwa

Hannun Hannu - Tsawo - Abubuwan Magana Tambayoyin Masu Nuna

Shi beginners za su iya Hannun Hannu - Tsawo - Abubuwan Magana?

Ee, mafari tabbas za su iya yin motsa jiki Extension Articulations. Wannan darasi yana da sauƙi kuma yana da fa'ida don haɓaka kewayon motsi a cikin haɗin gwiwar gwiwar hannu. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Ana ba da shawarar farawa da ma'aunin nauyi ko babu nauyi kwata-kwata, a hankali yana ƙaruwa yayin da ƙarfi da sassauci ke haɓaka. Kamar koyaushe, idan duk wani rashin jin daɗi ko ciwo ya sami lokacin motsa jiki, ya kamata a dakatar da shi nan da nan kuma a nemi shawarar likita.

Me ya sa ya wuce ga Hannun Hannu - Tsawo - Abubuwan Magana?

• Ƙwaƙwalwar ƙarar gwiwar gwiwar hannu shine aikin ƙara kusurwa tsakanin hannun gaba da hannu na sama, da gaske yana daidaita hannu.
• A cikin tsarin magana da aka sani da tsawo na gwiwar hannu, hannun gaba yana motsawa daga hannu na sama, ta haka yana ƙara kwana a tsakanin su.
• Ƙwararren ƙwanƙwasa na gwiwar hannu ya ƙunshi motsi inda hannun gaba da hannu na sama suka matsa gaba, suna daidaita hannu.
• Maganganun gwiwar gwiwar hannu da ake magana da shi a matsayin tsawo shine tsari inda aka miƙe hannun, wanda ya haifar da ƙarar kusurwa tsakanin hannun gaba da hannu na sama.

Me suna da abin da ya sanya ɗaukehawa ga Hannun Hannu - Tsawo - Abubuwan Magana?

• Push-ups: Push-ups kuma suna aiki da tsokoki na tricep da tsokoki na kafada, waɗanda ke da mahimmanci a cikin tsawo na gwiwar hannu, haɓaka ƙarfin jiki gaba ɗaya da lafiyar haɗin gwiwa.
• Girma mai tsawo: Wannan darasi musamman ya yi niyyar niyyar tsoka, wanda zai inganta karfin gwiwar gwiwar hannu, wanda zai inganta aikin Enlbow, wanda zai iya inganta karfin gwiwar gwiwar hannu.