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

Hanya sutturar hannu ta hannu latsawa shine motsa jiki mai nasaba da deltooids, sdips, da na sama, inganta ingantaccen kafada da kwanciyar hankali. Yana da manufa ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da bambancin ƙarfin ƙarfin. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke da niyyar haɓaka ƙarfin jiki na sama, haɓaka sautin tsoka, ko tallafawa motsin aiki a rayuwar yau da kullun ko wasanni.

Yanayinta: tsammanin nuni a nuni Makada Single Hannun kafaɗar kafada

• Sanya hannun dama a matakin kafada tare da lanƙwasa gwiwar gwiwar a kusurwar digiri 90, kuma tafin hannunka yana fuskantar gaba. Wannan shine wurin farawanku.
• Fitarwa kuma a hankali ka matsa hannunka tsaye, mika hannunka sosai har sai ya wuce sama.
• Riƙe matsayin na ɗan lokaci, sannan numfashi yayin da kuke runtse hannun ku sannu a hankali zuwa matsayin farawa.
• Maimaita aikin don adadin da ake so na maimaitawa, sannan canza zuwa hannun hagu kuma maimaita aikin.

Lajin Don yi Makada Single Hannun kafaɗar kafada

• **Madaidaicin Matsayi:** Tsaya tsayi tare da faɗin kafada da ƙafafu. Tsaya baya madaidaiciya kuma shigar da jigon ku a duk lokacin motsa jiki. Ka guji karkata ko karkata gefe guda, wanda zai iya haifar da rauni.
• **Motsin da ake sarrafawa:** Lokacin yin latsa kafada, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guje wa firgita ko kama bandeji, saboda hakan na iya haifar da rauni ko rauni na tsoka.
• **Madaidaicin Matsayin Hannu:** Fara da hannunka a kusurwar digiri 90, tare da gwiwar gwiwarka a layi tare da kafada. Yayin da kake danna sama, hannunka ya kamata ya zama cikakke amma ba kulle a gwiwar hannu ba. Ka guji barin gwiwar gwiwarka ya faɗi ƙasa da matakin kafada lokacin rage bandeji, saboda wannan na iya sanya damuwa mara nauyi akan haɗin gwiwa na kafada.

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. Yana da babban motsa jiki don farawa da shi yayin da yake taimakawa wajen ƙarfafa tsokoki na kafada. Koyaya, yana da mahimmanci a yi amfani da band ɗin juriya wanda ya dace da matakin dacewarsu na yanzu. Farawa tare da ƙungiyar juriya mai haske na iya zama zaɓi mai kyau, kuma a hankali za su iya matsawa zuwa makada tare da juriya mafi girma yayin da suke samun ƙarfi. Hakanan, tsari mai kyau da fasaha suna da mahimmanci don hana rauni, don haka masu farawa zasu iya samun taimako don koyo da gudanar da aikin a ƙarƙashin jagorancin mai horarwa ko ƙwararrun motsa jiki.

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

• Band Super Sley latsa tare da squat: Wannan bambancin yana ƙara squat zuwa kafada danna, aiki duka ƙananan jiki a lokaci guda.
• Band Single Arm Hander Latsa tare da Lunge: A cikin wannan bambancin, kuna ƙara huhu a cikin latsa kafada, wanda ke taimakawa wajen aiki da ƙananan jikin ku da ainihin jikin ku ban da jikinku na sama.
• Band Single Arm Hander Latsa tare da Juyawa: Wannan ya haɗa da karkatar da gangar jikin ku yayin da kuke danna band ɗin, wanda ke haɗa ainihin ku da madaidaitan ku ban da kafaɗunku.
• Band Super Sley latsa cikin Wulakancin Wulakali: Wannan bambancin yana buƙatar ku yi kafada danna yayin da yake ɗaukar matsayi na baya, wanda yake ƙaruwa da motsa jiki.

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

• Push-ups: Push-ups suna aiki da tsokoki na pectoral, triceps, da deltoids na gaba, kama da band ɗin hannu guda ɗaya danna kafada, ta haka yana haɓaka ƙarfin babba da kwanciyar hankali gabaɗaya.
• Band Face Pulls: Wannan motsa jiki yana ƙarfafa deltoids na baya da tsokoki na baya na sama, waɗanda ke da mahimmanci don kiyaye yanayin da ya dace a lokacin bandeji ɗaya hannun kafada da kuma daidaita aikin kafada na gaba da aka yi a cikin wannan motsa jiki.