Makada Single Hannun kafaɗar kafada

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sakonni ga Makada Single Hannun kafaɗar kafada

Ƙungiyar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaƙa na Ƙaƙa na Ƙaƙa na Ƙaƙa na Ƙadda ) na Ƙarfafawa wanda ke ƙarfafa deltoids, triceps, da tsokoki na jiki na sama, haɓaka gaba ɗaya kwanciyar hankali na kafada da ƙarfin jiki na sama. Yana da kyau ga daidaikun mutane a kowane matakan motsa jiki, gami da ƴan wasa da ke neman haɓaka aikinsu da waɗanda ke murmurewa daga raunin da ya faru, saboda ana iya canza shi cikin sauƙi don dacewa da matakin motsa jiki. Wannan motsa jiki babban zaɓi ne ga duk wanda ke neman inganta ƙarfin jikinsu na sama, haɓaka sautin tsoka, da haɓaka mafi kyawun matsayi, saboda yana ba da fa'idodin horarwar juriya yayin da yake rage damuwa akan haɗin gwiwa.

Yanayinta: tsammanin nuni a nuni Makada Single Hannun kafaɗar kafada

• Tsayar da zuciyar ku da baya madaidaiciya, danna hannun dama zuwa saman rufin, cika hannunku amma ba tare da kulle gwiwar gwiwar ku ba.
• Riƙe matsayi na ɗan lokaci a saman, tabbatar da hannunka yana layi tare da kunnen ku.
• Sannu a hankali rage hannunka baya zuwa wurin farawa, kiyaye iko akan tashin hankalin band.
• Maimaita wannan darasi don adadin maimaitawa da ake so, sannan ku canza zuwa hannun hagu kuma kuyi matakai iri ɗaya.

Lajin Don yi Makada Single Hannun kafaɗar kafada

• **Motsi Mai Sarrafawa**: Lokacin da ake danna kafada, mika hannunka a mike har sai ya tsawaita sosai, amma ka guji kulle gwiwar gwiwar ka. Sa'an nan, sannu a hankali rage hannunka baya zuwa wurin farawa. Wannan motsi mai sarrafawa yana taimakawa wajen shiga tsokoki a duk lokacin motsa jiki kuma yana rage haɗarin rauni.
• ** Shiga Mahimmancin ku ***: Riƙe tsokoki na ciki a duk lokacin motsa jiki don kiyaye kyakkyawan matsayi da daidaito. Wannan kuma yana taimakawa wajen kare bayanku kuma yana tabbatar da cewa kuna amfani da tsokoki na kafada, ba baya ko wuyanku ba, don ɗaga bandeji.
• **Ka Guji Yin Arzikin Baya**: Kuskure na gama-gari shine yin baka

Makada Single Hannun kafaɗar kafada Tambayoyin Masu Nuna

Shi beginners za su iya Makada Single Hannun kafaɗar kafada?

Ee, masu farawa zasu iya yin motsa jiki na Band Single Arm shoulder. Motsa jiki ne mai sauƙi kuma mai inganci wanda ke kai hari ga kafadu da na sama. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami wani mai ilimin motsa jiki, kamar mai horarwa, ya jagorance ku da farko.

Me ya sa ya wuce ga Makada Single Hannun kafaɗar kafada?

• Band Single Arm Lateral Latsa kafada: A cikin wannan bambancin, kuna danna band ɗin zuwa gefe, kuna niyya deltoids na gefe.
• Band Single Arm Front Letter Latsa: Wannan bambancin yana ba ku danna band gaba, mai da hankali kan deltoids na gaba.
• Band Sley Hilleer latsa tare da squat: ƙara squat zuwa kafada danna cikin kafada ya kara wani abu na horo horo.
• Band Super Sley Sureer Hilleer Latsa tare da juyawa: Wannan bambance-bambancen ya haɗa da juyawa zuwa ga mahallin, ƙara mahimmancin motsa jiki ga aikin heer.

Me suna da abin da ya sanya ɗaukehawa ga Makada Single Hannun kafaɗar kafada?

• Dumbbell Lateral Yana Haɓaka: Dumbbell Lateral Yana Haɓakawa na gefe deltoids, waɗanda kuma suke aiki yayin Latsa Hannun Single Arm. Ƙarfafa waɗannan tsokoki na iya taimakawa wajen inganta kisa da tasiri na latsa kafada.
• Push-ups: Push-ups suna aiki da tsokoki na pectoral, triceps, da deltoids na gaba, waɗanda tsokoki ne na biyu da aka yi amfani da su a lokacin Band Single Arm Shoulder Press. Ƙarfafa waɗannan tsokoki na iya inganta ƙarfin jiki na sama gaba ɗaya da juriya, yana taimakawa wajen aikin latsa kafada.