Lankwasa Hannun Kafada

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Lankwasa Hannun Kafada

A tentoad da hannu kafada motsa jiki ne wanda da farko yakan bunkasa tsokoki da kafada, taimakawa inganta sassauci da kewayon motsi. Yana da kyau ga kowa, musamman ma waɗanda ke yin ayyukan da ke buƙatar yin amfani da kafadu mai yawa, kamar masu ninkaya, masu ɗaukar nauyi, ko ma'aikatan ofis waɗanda ba su da kyau. Mutane za su so yin wannan shimfiɗa don rage tashin hankali na kafada, inganta ingantaccen matsayi, da kuma hana yiwuwar raunin kafada.

Yanayinta: tsammanin nuni a nuni Lankwasa Hannun Kafada

• Miƙa hannu ɗaya a kan ƙirjinka, kiyaye shi a tsaye amma a annashuwa, ba kulle a gwiwar hannu ba.
• Yi amfani da ɗayan hannunka don jawo hannun da aka mika a hankali kusa da ƙirjinka har sai kun ji mikewa a kafada.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai kuma tabbatar da cewa kada ku ɗaga kafaɗa yayin da kuke shimfiɗawa.
• Saki kuma maimaita mikewa tare da ɗayan hannu.

Lajin Don yi Lankwasa Hannun Kafada

• **Madaidaicin Matsayin Hannu ***: Lanƙwasa hannun dama, sanya hannun a bayan wuyan ku ko na sama, sannan amfani da hannun hagu don jan gwiwar dama a hankali. Ka guji ja da gwiwar hannu da ƙarfi saboda yana iya haifar da rauni. Canja hannaye bayan riƙe shimfiɗa na kusan 15-30 seconds.
• **A guji wuce gona da iri**: Kuskure na gama gari shine a ja hannu da ƙarfi a ƙoƙarin zurfafa mikewa. Wannan na iya haifar da rauni ko rauni. Saurari jikin ku kuma kawai shimfiɗa zuwa maƙasudin rashin jin daɗi, ba zafi ba.
• **Tsarin Numfashi**: Tuna yin numfashi akai-akai yayin mikewa. Rike numfashin ku na iya haifar da tashin hankali a cikin tsokoki, yana sa shimfidar ta zama ƙasa da tasiri.
• ** Daidaito shine Maɓalli ***: Kamar kowane motsa jiki, daidaito yana da mahimmanci

Lankwasa Hannun Kafada Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa Hannun Kafada?

Ee, masu farawa zasu iya yin motsa jiki na Bent Arm shoulder Stretch. Yana da sauƙi mai sauƙi kuma mai aminci wanda zai iya taimakawa wajen ƙara sassauci da kewayon motsi a cikin kafadu. Kamar kowane motsa jiki, yana da mahimmanci ga masu farawa suyi amfani da tsari mai kyau kuma kada su matsa sama da matakin jin dadi don guje wa rauni. Idan an ji wani ciwo a lokacin motsa jiki, ya kamata su tsaya nan da nan kuma su tuntubi ƙwararru.

Me ya sa ya wuce ga Lankwasa Hannun Kafada?

• Ƙarƙashin Ƙafafun Sama: A cikin wannan bambancin, za ku ɗaga hannu ɗaya a tsaye, lanƙwasa shi a gwiwar hannu, sannan ku yi amfani da ɗayan hannun ku don ja da gwiwar hannu a hankali, yana shimfiɗa kafada.
• Ƙofar Ƙofa: Wannan ya haɗa da tsayawa a bakin kofa da sanya hannayenka masu lanƙwasa a kowane gefen kofa, sannan ka jingina a hankali don shimfiɗa kafadu.
• Tawul ɗin Faɗar Tawul: Don wannan bambancin, kuna riƙe tawul a bayan bayanku da hannaye biyu, hannu ɗaya yana isa ƙasa daga saman kan ku ɗayan yana ɗagawa daga kugu, a hankali yana jan tawul don shimfiɗa kafaɗa.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Wannan ya haɗa da kwanciya a gefenka, tare da hannunka na kasa a gabanka kuma saman hannunka ya lanƙwasa a gwiwar hannu kuma ya kwanta a gefenka. Sai ki ja a hankali

Me suna da abin da ya sanya ɗaukehawa ga Lankwasa Hannun Kafada?

• Dumbbell Lateral Rases: Wannan motsa jiki yana kaiwa ga tsokoki na deltoid, wanda kuma aka shimfiɗa a lokacin Bent Arm Hander Stretch, don haka samar da ma'auni na ƙarfi da sassauci ga yankin kafada.
• Pectoral Stretches: Waɗannan darussan suna shimfiɗawa kuma suna haɓaka sassaucin tsokoki na ƙirji, waɗanda ke haɓaka tsokoki a lokacin Bent Arm shoulder Stretch, suna taimakawa wajen haɓaka tasirin shimfidar gabaɗaya.