Motsa Kwallon Madadin Hannun Hannu

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Obliques

Sakonni ga Motsa Kwallon Madadin Hannun Hannu

The Exercise Ball Alternating Arm Ups shine cikakken motsa jiki wanda ke ƙarfafa ainihin, inganta daidaituwa, da haɓaka daidaituwa. Wannan darasi ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi bisa matakin fasaha. Mutane za su so yin wannan motsa jiki don dacewarsa da tasiri wajen shiga ƙungiyoyin tsoka da yawa, inganta ingantaccen matsayi, da haɓaka lafiyar gabaɗaya.

Yanayinta: tsammanin nuni a nuni Motsa Kwallon Madadin Hannun Hannu

• Riƙe dumbbell a kowane hannu kuma bar su su rataye a tsayin hannu ta gefenku tare da tafin hannunku suna fuskantar ciki.
• Ka ɗaga hannu ɗaya tsaye a gabanka, ka riƙe gwiwar gwiwarka kaɗan, har sai dumbbell ya kusan matakin ido.
• Rage hannun da aka ɗagawa baya zuwa wurin farawa yayin ɗaga ɗayan hannun a lokaci guda.
• Maimaita wannan canjin motsi don saita adadin maimaitawa, tabbatar da kiyaye jigon ku kuma ya dawo kai tsaye cikin motsa jiki.

Lajin Don yi Motsa Kwallon Madadin Hannun Hannu

• Ma'auni: Wannan motsa jiki yana buƙatar ma'auni mai kyau, don haka yana da mahimmanci don haɗa tsokar tsokoki a duk lokacin motsa jiki. Kada ku yi gaggawar motsi; ɗauki lokacin ku don kiyaye kwanciyar hankali akan ƙwallon. Kuskure na yau da kullun shine dogaro da yawa akan kuzari, wanda zai haifar da asarar daidaituwa da horo mara inganci.
• Motsin hannu: Lokacin ɗaga hannunka, tabbatar yana saman kafada kai tsaye, ba gaba ko baya ba. Ɗaga hannu har sai ya cika cikakke, amma kauce wa kulle gwiwar gwiwar hannu. Rage hannun ku a hankali kuma a ƙarƙashin kulawa, wanda zai taimaka wajen shiga ƙarin ƙwayoyin tsoka da inganta tasirin motsa jiki.
• Numfashi: Numfashi mai kyau yana da mahimmanci yayin yin kowane motsa jiki. Shaka lokacin

Motsa Kwallon Madadin Hannun Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Kwallon Madadin Hannun Hannu?

Ee, masu farawa zasu iya yin motsa jiki na Alternating Arm Ups motsa jiki. Duk da haka, ya kamata su fara jinkiri kuma su kula da tsari mai kyau don kauce wa rauni. Hakanan yana da fa'ida a sami wani ya gano su ko ya jagorance su ta hanyar motsa jiki da farko don tabbatar da cewa suna yin shi daidai. Kamar kowane motsa jiki, idan sun ji wani rashin jin daɗi ko ciwo, ya kamata su tsaya su tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Motsa Kwallon Madadin Hannun Hannu?

• Motsa Hannun Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwallon Ƙwallon Ƙafar: A cikin wannan bambancin, za ku canza ɗaga hannu da ƙafar ƙafa yayin daidaitawa akan ƙwallon.
• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) ya ƙunshi ya haɗa da sanya hannuwanku a kan ƙwallon da yin turawa, da tsoma baki da tsokoki na hannun ku.
• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa ) Ka yi: Yayin da kake daidaitawa a kan ƙwallon, za ka mika hannayenka kuma ka yi motsi na madauwari don shiga ƙungiyoyin tsoka daban-daban.
• Exercise Ball Plank Arm Lift: Wannan bambancin ya haɗa da shiga cikin wani wuri mai tsayi tare da hannayen ku akan ƙwallon sannan kuma daga hannu ɗaya lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Motsa Kwallon Madadin Hannun Hannu?

• Planks on Exercise Ball: Wannan motsa jiki yana cike da Alternating Arm Ups ta hanyar mai da hankali kan manyan tsokoki, waɗanda kuma suke aiki a lokacin Arm Ups, amma tare da ƙarfi mai ƙarfi don haka inganta ƙarfin ƙarfin gabaɗaya da kwanciyar hankali.
• Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Har ila yau suna aiki da tsokoki na jiki da na sama kamar Alternating Arm Ups, amma suna ƙara wani bangare na haɗin gwiwar jiki, musamman ma ƙuƙwalwar hanji, suna yin karin motsa jiki da kuma tabbatar da daidaitaccen ci gaban tsoka.