Maɗaukakin Hannu ɗaya yana murɗa Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Sakonni ga Maɗaukakin Hannu ɗaya yana murɗa Layi

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) na Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwa wanda ke ƙulla ƙungiyoyin tsoka da yawa, ciki har da lats, biceps, da kafadu, don haka inganta ƙarfi, sassauci, da matsayi. Ya dace da daidaikun mutane a duk matakan dacewa, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita juriya cikin sauƙi. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda yake inganta ma'auni na tsoka, yana inganta kwanciyar hankali, kuma zai iya taimakawa wajen rigakafin rauni ta hanyar ƙarfafa tsokoki na baya.

Yanayinta: tsammanin nuni a nuni Maɗaukakin Hannu ɗaya yana murɗa Layi

• Riƙe ƙarshen band ɗin a hannun dama, ajiye hannunka kuma tabbatar da cewa akwai tashin hankali a cikin ƙungiyar.
• Fara ja da bandeji zuwa jikinka, karkatar da gangar jikinka zuwa dama yayin da kake ja, kuma kiyaye gwiwar gwiwarka kusa da jikinka.
• Da zarar kun ja band ɗin zuwa gefen ku, dakata na ɗan lokaci kafin ku koma wurin farawa a hankali.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza zuwa hannun hagu kuma maimaita aikin.

Lajin Don yi Maɗaukakin Hannu ɗaya yana murɗa Layi

• ** Riko Mai Kyau ***: Riƙe band ɗin da ƙarfi a hannunka, tabbatar da tsaro kafin ka fara motsa jiki. Rasa hannunka na iya haifar da rauni.
• **A Gujewa Gaggawa**: Mutane da yawa suna yin kuskuren yin gaggawar motsi don kammala ƙarin maimaitawa. Duk da haka, yana da amfani don yin aikin motsa jiki a hankali kuma tare da sarrafawa, mai da hankali kan ƙwayar tsoka da shakatawa.
• **Cikakken Matsayin Motsi**: Tabbatar cewa kuna jan band ɗin har zuwa gefen ku sannan ku sake shi gabaɗaya. Kuskure na gama gari shine kawai yin rabin maimaitawa wanda ba zai yi aiki da tsokoki yadda ya kamata ba.
• **Tsarin Numfashi**: Ka tuna da numfasawa yayin da kake jan band ɗin zuwa gare ka da numfashi yayin da kake sakin shi. Rike numfashin ku na iya ƙara hawan jini kuma ya hana tsokoki yin aiki

Maɗaukakin Hannu ɗaya yana murɗa Layi Tambayoyin Masu Nuna

Shi beginners za su iya Maɗaukakin Hannu ɗaya yana murɗa Layi?

Ee, masu farawa zasu iya yin motsa jiki na Band One Arm Twisting Seated Seated. Koyaya, yana da mahimmanci don farawa da ƙungiyar juriya mai dacewa don matakin ƙarfin ku. Hakanan, tsari mai kyau da fasaha suna da mahimmanci don hana rauni. Idan kun saba yin motsa jiki, kuna iya samun mai koyarwa ya jagorance ku ta hanyar motsa jiki da farko. Kamar kowane sabon motsa jiki, fara a hankali kuma a hankali ƙara ƙarfin ku yayin da ƙarfin ku da jimirinku suka inganta.

Me ya sa ya wuce ga Maɗaukakin Hannu ɗaya yana murɗa Layi?

• Rukunin Tsaye Na Hannu Ɗaya: Maimakon zama, ana yin wannan bambancin a tsaye, yana ba da nau'i daban-daban na motsi da kuma shigar da ainihin.
• Ƙwaƙwalwar Hannu Daya Lanƙwasa-Over Row: A cikin wannan bambancin, kuna lanƙwasa a kugu, kuna jan band ɗin sama zuwa ga ƙirjin ku, wanda ke kaiwa saman baya da kafadu.
• Band Onearfin hannu Babban Row Row: Wannan bambance-bambancen da ya shafi jan ƙungiyar sama a wani kwana, wanda aka yi niyya na sama da tsokoki na baya da kuma ƙugiya ta kafada.
• Maɗaukakin Hannu Daya Zauren Layi Tare da Juyawa: Mai kama da jeri mai murɗawa, wannan bambance-bambancen ya haɗa da cikakken jujjuyawar gaɓoɓin jiki, shigar da madaidaitan tsokoki da tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Maɗaukakin Hannu ɗaya yana murɗa Layi?

• Band Seated High Row wani motsa jiki ne na kari saboda yana kuma aiki da tsokoki na baya, musamman na baya da kafadu, amma daga wani kusurwa daban, yana haɓaka ƙarfi mai kyau da ingantaccen matsayi.
• Dumbbell Deadlift yana cike da Band One Arm Twisting Seated Row saboda yana haɗa dukkan sarkar baya, gami da tsokoki na baya, glutes, da hamstrings, haɓaka ƙarfi da ƙarfi gabaɗaya, da haɓaka aikin layin da ke zaune.