Maɗaukakin Hannu ɗaya yana murɗa Layi

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

Sakonni ga Maɗaukakin Hannu ɗaya yana murɗa Layi

Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke ƙarfafa baya, kafadu, da hannaye yayin inganta ainihin kwanciyar hankalin ku. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke son haɓaka ƙarfin sama da yanayin jikinsu. Motsin jujjuyawar da aka haɗa a cikin wannan darasi yana ƙara ƙarin ƙalubale, haɓaka mafi kyawun haɗin tsoka da bayar da motsa jiki mai ƙarfi fiye da layuka na gargajiya.

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

• Ɗauki band ɗin da hannu ɗaya, kiyaye hannunka gabaɗaya, kuma ka zauna a miƙe, shigar da ainihinka.
• Ja da bandeji zuwa gare ku, lanƙwasa gwiwar gwiwar ku kuma ajiye shi kusa da jikin ku, yayin da jujjuya jikin ku zuwa gefe guda.
• Riƙe matsayi na ɗan lokaci, jin tashin hankali a baya da tsokoki na kafada.
• Komawa a hankali zuwa wurin farawa, cire jujjuya jikinka da mika hannunka, sannan maimaita motsa jiki don adadin da ake so na maimaitawa kafin canzawa zuwa ɗayan hannun.

Lajin Don yi Maɗaukakin Hannu ɗaya yana murɗa Layi

• Sarrafa motsin ku: Ka guji dabi'ar amfani da kuzari ko karkatar da makada zuwa gare ku. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ta wannan hanyar, kuna amfani da tsokoki, ba ƙarfi ba, don yin motsa jiki, wanda zai haifar da motsa jiki mafi inganci.
• Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ƙaddamar da hannunka gaba ɗaya lokacin da kuka saki band ɗin kuma ja shi gaba ɗaya zuwa gare ku lokacin da kuke layi. Rashin yin amfani da cikakken kewayon motsi na iya iyakance tasirin motsa jiki.
• Riko Mai Kyau: Lokacin yin aikin, tabbatar da rikon band ɗin

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, yakamata su fara da maɗaurin juriya mai sauƙi kuma a hankali su ƙara girma zuwa mafi nauyi yayin da ƙarfinsu ya inganta. Hakanan yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don guje wa rauni. Idan ba su da tabbas, ya kamata su nemi jagora daga ƙwararrun motsa jiki.

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

• Bandungiyar tana zaune a jere wani bambanci ne inda ka yi jere tare da hannu daya a lokaci guda, yana ba ka maida hankali kan kowane gefen da kuka baya daban.
• Rukunin Zauren Band tare da murƙushe latsa ƙirji yana gabatar da motsin turawa cikin motsa jiki, aiki duka tsokoki na baya da ƙirji a lokaci guda.
• Maɗaukakin Babban Layi tare da Twist wani bambanci ne inda zaku ja band ɗin zuwa babban kirjin ku ko yankin wuyan ku maimakon tsakiyar sashin ku, kuna niyya da babban baya da na baya deltoids.
• Maɗaukakin Zauren Layi tare da murƙushe dabino-Up bambance-bambancen ne inda kuke kiyaye tafin hannunku suna fuskantar sama yayin jere, wanda zai iya taimakawa wajen haɗa sassa daban-daban na tsokoki na baya da hannu.

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

• Aikin motsa jiki na "Seated Cable Row" ya kuma cika Band One Arm Twisting Seated Row yayin da yake amfani da kayan aiki daban-daban amma yana kai hari ga tsokoki na baya guda ɗaya, yana ba da damar iri-iri da ƙarfin daban-daban a cikin motsa jiki, wanda zai iya haifar da ingantacciyar ƙarfi da juriya.
• The "Dumbbell Single Arm Row" ya cika Band One Arm Twisting Seated Row ta hanyar samar da zaɓi na nauyi kyauta don motsi iri ɗaya, wanda zai iya haɓaka daidaitawar tsoka da kwanciyar hankali kamar yadda jiki ke buƙatar daidaita nauyi a duk lokacin motsa jiki.