Hannun hannu

• 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 Sternal Head

Sakonni ga Hannun hannu

Hannun gwiwar hannu wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin triceps, kafadu, da ƙirji, yana mai da shi kyakkyawan zaɓi ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama. Wannan motsa jiki ya dace da duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar kowane mutum. Mutane na iya so su haɗa tsoma baki a cikin aikin motsa jiki na yau da kullum don inganta sautin tsoka, haɓaka ƙarfin jiki na sama, da ƙara ƙarfin aiki don ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Hannun hannu

• Matsar da jikinka gaba da nisa sosai wanda bayan naka zai share gefen benci ko kujera.
• Tsayar da ƙafafu da nisa da nisa kuma a dasa su da ƙarfi a ƙasa, lanƙwasa gwiwar gwiwar ku don rage jikin ku zuwa ƙasa.
• Da zarar gwiwar gwiwar ku sun kasance a kusan kusurwa 90-digiri, tura kanku baya zuwa wurin farawa ta hanyar daidaita gwiwar gwiwar ku, tabbatar da kiyaye jikin ku kusa da benci.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye bayanku a mike da kuma jigon ku yayin aikin.

Lajin Don yi Hannun hannu

• Motsi Mai Sarrafa: Rage jikinka zuwa ƙasa har sai gwiwar gwiwarka sun samar da kusurwa 90-digiri. Tabbatar cewa motsinku yana jinkiri da sarrafawa. Ka guji saurin motsa jiki saboda wannan na iya haifar da sigar da ba ta dace ba da kuma haɗarin rauni.
• Shiga Mahimmancin ku: Yayin da kuke yin tsomawa, haɗa tsokoki na asali don kiyaye daidaito da kwanciyar hankali. Wannan kuma zai taimaka wajen kare ƙananan bayanku daga damuwa.
• Kiyaye gwiwar gwiwar hannu: Kuskure na gama gari don gujewa shine fidda gwiwar gwiwar hannu. Kiyaye su kusa da jikin ku a duk lokacin motsa jiki don tabbatar da cewa kuna yin niyya ga tsokoki masu dacewa kuma don guje wa raunin kafada mara amfani.
• Tunani Kafadu:

Hannun hannu Tambayoyin Masu Nuna

Shi beginners za su iya Hannun hannu?

Ee, masu farawa za su iya yin motsa jiki na gwiwar hannu, amma yakamata su fara da fasalin da aka gyara ko amfani da taimako har sai sun haɓaka ƙarfinsu. Wannan motsa jiki da farko yana hari triceps kuma yana aiki kafadu da kirji. Yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni. Idan masu farawa sun ga yana da wahala sosai, za su iya farawa da dips na benci ko na'ura mai taimako kafin su ci gaba zuwa mafi ƙalubale tsoma baki. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararru don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Hannun hannu?

• Daidaici Bar Elbow Dips: A cikin wannan bambancin, kuna amfani da sanduna masu kama da juna ko sandunan tsoma, rage jikin ku har sai hannayenku sun kasance a kusurwa 90-digiri sannan ku matsa baya.
• Ring Elbow Dips: Wannan bambancin yana buƙatar zoben gymnastic, wanda ke ƙara wani ɓangarorin rashin kwanciyar hankali kuma yana ɗaukar ainihin cikin ƙarfi.
• Hannun Hannun Hannu Masu Nauyi: Don wannan bambancin, kuna ƙara nauyi a jikinku ta amfani da bel mai nauyi ko riga mai nauyi don ƙara ƙarfin motsa jiki.
• Hannun Hannu guda ɗaya Dips: Wannan ci-gaba na ci gaba ya haɗa da yin tsoma hannu ta amfani da hannu ɗaya kawai a lokaci guda, wanda ke ƙara wahala sosai kuma yana ɗaukar ainihin ma'auni.

Me suna da abin da ya sanya ɗaukehawa ga Hannun hannu?

• Tricep Kickbacks: Waɗannan suna kaiwa triceps kai tsaye, kamar tsoma hannun gwiwar hannu, kuma suna taimakawa don ƙara warewa da ƙarfafa wannan rukunin tsoka, haɓaka fa'idodin dips.
• Planks: Yayin da wannan babban motsa jiki ne, yana kuma shiga tsokoki na hannu da kafada, yana ba da cikakkiyar motsa jiki wanda ya dace da ƙarfi da kwanciyar hankali da aka samu daga tsoma baki.