Madaidaicin Hannu Mai Janye

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Teres Major, Triceps Brachii

Sakonni ga Madaidaicin Hannu Mai Janye

Madaidaicin Hannun Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da tsokoki a baya, musamman lats, yayin da yake shiga kafadu da triceps. Wannan motsa jiki yana da amfani ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake taimakawa wajen inganta matsayi, haɓaka ma'anar tsoka, da haɓaka ƙarfin jiki gaba ɗaya. Mutane da yawa na iya zaɓar haɗa Madaidaicin Hannun Pulldowns a cikin abubuwan yau da kullun don taimakawa wajen aiwatar da wasu ƙarfin motsa jiki, haɓaka kayan kwalliyar jiki, da haɓaka ingantattun motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Madaidaicin Hannu Mai Janye

• Ɗauki sandar tare da riko na sama, hannuwanku yakamata su zama ɗan faɗi fiye da faɗin kafaɗa.
• Ja sandar da ke gabanka, ka rike hannunka a mike kuma jikinka ya tsaya, har sai hannayenka sun yi daidai da cinyoyinka.
• Riƙe wannan matsayi na ɗan lokaci, mai da hankali kan kwangilar lats ɗinku yayin da kuke yin motsi.
• A hankali mayar da mashaya baya zuwa wurin farawa, tabbatar da cewa kuna kula da motsi a kowane lokaci.

Lajin Don yi Madaidaicin Hannu Mai Janye

• ** Matsayin hannu ***: Ya kamata hannuwanku su kasance madaidaiciya da ɗan sama sama da layi ɗaya da ƙasa. Ka guji karkatar da gwiwar hannu ko wuyan hannu, saboda wannan na iya karkatar da hankali daga lats zuwa kan biceps da goshin gaba.
• **Motsin da aka Sarrafa**: Yi ja da baya a hankali da sarrafawa. Ka guji yin amfani da motsin motsa jiki ko motsa jiki don cire nauyi ƙasa, saboda wannan na iya haifar da rauni da rage tasirin motsa jiki.
• **Numfashi mai kyau**: Numfashi yayin da kake cire nauyin ƙasa da numfashi yayin da kake komawa wurin farawa. Rike numfashin ku na iya haifar da dizziness kuma ya rage ƙarfin ku.
• **A guji yin lodin yawa**: Fara da nauyi mai iya sarrafawa kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta

Madaidaicin Hannu Mai Janye Tambayoyin Masu Nuna

Shi beginners za su iya Madaidaicin Hannu Mai Janye?

Ee, masu farawa za su iya yin motsa jiki madaidaiciya Hannu. Motsa jiki ne mai sauƙi wanda ke kaiwa tsokoki na baya, musamman lats. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da taimako don samun mai horo ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Madaidaicin Hannu Mai Janye?

• The Rope Straight Arm Pulldown ya ƙunshi yin amfani da abin da aka makala igiya maimakon sanda, wanda zai iya ba da motsi daban-daban kuma ya haɗa tsokoki daban-daban.
• Juya Rikon Madaidaicin Hannun Juya ya ƙunshi kama sandar tare da tafin hannunka suna fuskantar sama, wanda zai iya jaddada sassa daban-daban na tsokoki na baya da hannu.
• Bangaren hannu madaidaiciya shine bambancin ta amfani da juriya a maimakon injin kebul na kebul, wanda zai iya zama mafi zaɓi don motsa jiki.
• The Incline Straight Arm Pulldown ana yin shi a kan benci mai karkata, yana ba da kusurwa daban da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Madaidaicin Hannu Mai Janye?

• Layukan Cable Seated suma suna dacewa da Madaidaicin Hannun Jawo da kyau saboda suna niyya ga tsokoki na baya na tsakiya, suna samar da ƙarin aikin motsa jiki ga gabaɗayan baya da haɓaka ma'aunin tsoka gabaɗaya.
• Tricep Pushdowns na iya zama ƙari mai fa'ida ga na yau da kullun wanda ya haɗa da Madaidaicin Hannun Pulldowns, yayin da suke aiki da triceps waɗanda tsokoki na biyu ne da ake amfani da su a cikin madaidaiciyar hannun runguma, suna taimakawa gabaɗayan ƙarfin hannu da kwanciyar hankali.