Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa

Matattu Nauyin Nauyin Ƙafar Ƙafa Guda ɗaya tare da Hannu da Ƙafar Ƙafar cikakkiyar motsa jiki ce mai niyya ga ainihin, glutes, hamstrings, da ma'auni. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin aikinsu da kwanciyar hankali. Wannan motsa jiki yana da kyawawa saboda ba wai kawai inganta sautin tsoka da daidaituwa ba amma yana inganta ingantaccen matsayi da fahimtar jiki.

Yanayinta: tsammanin nuni a nuni Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa

• Matsa nauyinka zuwa ƙafar dama, sannan a hankali ɗaga ƙafar hagu a bayanka yayin da kake mika hannun dama a gabanka, kiyaye duka biyun daidai da ƙasa.
• Tsaya baya madaidaiciya kuma gwiwa ta dama ta dan lankwasa, yayin da kuke rataye a kwatangwalo don rage jikin ku zuwa ƙasa, kiyaye daidaito.
• Dakata na ɗan lokaci lokacin da jikinka ya samar da sifar "T", sannan a hankali komawa zuwa wurin farawa, kiyaye motsin ku kuma ainihin ku.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza zuwa ɗayan kafa da hannu kuma aiwatar da matakai iri ɗaya.

Lajin Don yi Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa

• ** Tsawon Hannu da Kafa**: Yayin da kake runtse jikinka, miqa ƙafar da ba ta goyan bayanka ba da kuma hannun ta gaba ɗaya madaidaiciya. Wannan yana buƙatar daidaitawa da daidaitawa, don haka ɗauki lokacinku kuma kada ku yi gaggawar motsi. Kuskuren gama gari shine barin hannu ko kafa ya faɗo, wanda zai iya jefar da ma'auni da daidaitawa.
• **Motsin Sarrafa**: Wannan darasi ba game da saurin gudu bane, amma sarrafawa. Rage jikin ku a hankali, sannan tura baya zuwa wurin farawa a cikin tsari mai sarrafawa. Guji motsin motsi wanda zai iya haifar da raunin tsoka ko rauni.
• **Kada a kulle Knee**: Ka ɗan lanƙwasa a cikin naka

Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa?

Ee, masu farawa za su iya yin Ƙafar Jikin Jiki Guda ɗaya tare da Motsa Jiki da Ƙafa, amma suna iya samun shi ƙalubale kamar yadda yake buƙatar daidaito, daidaitawa, da ƙarfi. Yana da mahimmanci a fara da nau'in motsa jiki mai sauƙi, watakila ba tare da tsawo na hannu da ƙafa ba, ko ta hanyar riƙe da goyan baya. Yayin da ƙarfin su da ma'auni suka inganta, za su iya ci gaba zuwa cikakken tsarin aikin. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki don tabbatar da tsari mai kyau da kuma guje wa rauni.

Me ya sa ya wuce ga Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa?

• Matattu Nauyin Nauyin Ƙafa ɗaya ɗaya tare da Hannu da Ƙafa Akan Ƙwallon Bosu: Wannan bambancin ya ƙunshi yin motsa jiki akan ƙwallon Bosu don ƙara ƙalubalantar kwanciyar hankali da daidaito.
• Mutuwar Nauyin Nauyin Ƙafa ɗaya ɗaya tare da Hannu da Ƙafa tare da Dumbbell: Wannan bambancin ya haɗa da riƙe dumbbell a hannun mika hannu don ƙara ƙarin nauyi da ƙalubalen motsa jiki.
• Mutuwar Nauyin Nauyin Kafa Guda ɗaya Tare da Hannu da Ƙafa tare da Kettlebell: Wannan bambancin yayi kama da bambancin dumbbell, amma ana amfani da kettlebell maimakon don samar da wani nau'i daban-daban da rarraba nauyi.
• Mutuwar Nauyin Nauyin Ƙafa ɗaya ɗaya tare da Hannu da Ƙafa da Ƙarfafawa tare da Nauyin Ƙungiya: Wannan bambancin ya haɗa da sanya ma'aunin idon sawu don ƙara ƙarin kaya zuwa ƙafar aiki, ƙara ƙalubale da ƙarfafawa.

Me suna da abin da ya sanya ɗaukehawa ga Mutuwar Nauyin Ƙafar Ƙafa ɗaya Tare da Ƙarfafa Hannu da Ƙafa?

• Tsuntsaye-Kare motsa jiki wani motsa jiki ne na ƙarin kamar yadda ya haɗa da ƙaddamar da hannu da ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen inganta daidaito, kwanciyar hankali, da daidaitawa, kama da Ƙafar Jikin Ƙaƙwalwar Ƙafa ɗaya tare da Hannu da Ƙafa.
• Glute Bridges kuma na iya haɗawa da wannan motsa jiki yayin da suke kai hari ga glutes da hamstrings, ƙungiyoyi masu kama da tsoka kamar yadda Single Leg Bodyweight Deadlift tare da Arm da Leg Extended, kuma zai iya taimakawa wajen ƙarfafa waɗannan tsokoki da haɓaka motsin hip.