Kwallon Magani Tsaye Sama Jifa

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Mai ɗakunan lafiya
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Serratus Anterior

Sakonni ga Kwallon Magani Tsaye Sama Jifa

Kwallon Magungunan Tsaye Sama Jifa wani motsa jiki ne mai kuzari wanda ke haɓaka ƙarfin babba, ƙarfi, da daidaitawa. Yana da fa'ida musamman ga ƴan wasa da ke da hannu a wasanni waɗanda ke buƙatar motsi na sama mai ƙarfi, kamar ƙwallon kwando ko ƴan wasan ƙwallon ƙafa. Haɗa wannan darasi a cikin aikin yau da kullun na iya taimakawa haɓaka aikinku a cikin waɗannan wasanni ta haɓaka ƙarfin fashewar ku da ƙarfin ku.

Yanayinta: tsammanin nuni a nuni Kwallon Magani Tsaye Sama Jifa

• Kawo ƙwallon magani a sama, gabaɗaya gabaɗayan hannunka.
• Haɗa ainihin ka kuma karkatar da gwiwoyi kaɗan, shirya don jefa ƙwallon.
• A cikin sauri da motsi mai sarrafawa, jefa ƙwallon gaba gwargwadon iyawa, ta amfani da ƙarfi daga ƙafafu, cibiya, da hannaye.
• Dawo da ƙwallon magani kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Kwallon Magani Tsaye Sama Jifa

• Daidaitaccen Riko: Tabbatar cewa kuna da amintaccen riko akan ƙwallon magani kafin fara motsa jiki. Rike kwallon da hannaye biyu a matakin kirji. A guji kama ƙwallon da sako-sako, saboda hakan na iya haifar da asarar sarrafawa da kuma yuwuwar rauni.
• Motsi Mai Sarrafa: Ƙarfin jifa ya kamata ya fito daga ƙafafu da ainihinka, ba kawai hannunka ba. Yayin da kake jefa kwallon, mika hannunka gaba daya, sannan ka jefa kwallon da karfi a kasa. Ka guji amfani da ƙarfin hannunka kawai, saboda wannan ba zai haɗa ƙungiyoyin tsoka da ake nufi ba kuma zai iya haifar da damuwa.
• Tsaro Na Farko: Tabbatar cewa yanayin ku yana da aminci kafin fara motsa jiki. Ya kamata a sami isasshen sarari a kusa da ku don yin motsi ba tare da bugun komai ba

Kwallon Magani Tsaye Sama Jifa Tambayoyin Masu Nuna

Shi beginners za su iya Kwallon Magani Tsaye Sama Jifa?

Ee, masu farawa za su iya yin motsa jiki a tsaye a saman jifa, amma yakamata su fara da ƙwallon wuta kuma su mai da hankali kan sigar da ta dace don guje wa rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance su da farko don tabbatar da cewa suna yin aikin daidai. Bugu da ƙari, ya kamata su saurari jikinsu kuma su daina idan sun sami wani ciwo.

Me ya sa ya wuce ga Kwallon Magani Tsaye Sama Jifa?

• Medicine Ball Squat Overhead Jifa: Wannan bambancin ya haɗa da yin squat kafin fashe sama da jefa ƙwallon magani a sama.
• Kwallon Magani Guda Mai Hannu Guda Daya: Wannan bambancin ya ƙunshi jefa ƙwallon magani da hannu ɗaya maimakon biyu, wanda zai iya taimakawa wajen haɓaka ƙarfi da haɗin kai.
• Magungunan Ball Overhead Slam: Maimakon jefa ƙwallon, wannan bambancin ya haɗa da ɗaga ƙwallon magani a sama sannan kuma a murɗe shi ƙasa da ƙarfi.
• Kwallon Magungunan Jifa tare da murɗawa: Wannan bambancin ya ƙunshi jujjuya gangar jikin zuwa gefe ɗaya kafin jefa ƙwallon magani a sama, wanda zai iya taimakawa wajen haɓaka ƙarfin juyi da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Kwallon Magani Tsaye Sama Jifa?

• Kettlebell Swings: Kwatankwacin jifa na sama, kettlebell swings shima yana buƙatar motsi mai ƙarfi na hip da cikakken daidaitawar jiki, don haka, yin wannan motsa jiki na iya haɓaka aikinku sosai a cikin jifa.
• Ƙaƙwalwar kafada: Wannan motsa jiki yana ƙarfafa deltoids da triceps, tsokoki na farko da ake amfani da su a cikin motsa jiki na sama, don haka inganta iko da iko na jifa.