Nakiyya ta durkusa Latsa kafada ta Hannu daya

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

Sakonni ga Nakiyya ta durkusa Latsa kafada ta Hannu daya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa da Ƙarfafa Jiki na Sama, musamman maƙasudin kafadu, triceps, da tsokoki na asali. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi zuwa matakan dacewa daban-daban. Mutane da yawa na iya zaɓar wannan motsa jiki don ikonsa na inganta ƙarfin jiki na sama, haɓaka kwanciyar hankali, da haɓaka mafi kyawun matsayi, duk yayin da yake ba da ƙananan haɗarin rauni saboda motsin da yake sarrafawa.

Yanayinta: tsammanin nuni a nuni Nakiyya ta durkusa Latsa kafada ta Hannu daya

• Ku durkusa kusa da barbell, tare da gwiwa na dama a ƙasa kuma ƙafar hagu ta dasa a gabanku. Riƙe saman saman sandar a hannun dama a tsayin kafada.
• Ci gaba da ƙwanƙwasa zuciyarka kuma baya madaidaiciya, sannan danna barbell sama har sai hannunka ya cika.
• A hankali saukar da barbell baya zuwa wurin farawa, kiyaye ikon motsi.
• Maimaita wannan don adadin maimaitawar da kuke so, sannan ku canza gefe don yin aiki da ɗayan hannu.

Lajin Don yi Nakiyya ta durkusa Latsa kafada ta Hannu daya

• **Madaidaicin Riko ***: Kamo ƙarshen barbell da hannu ɗaya. Rikon hannunka yakamata ya kasance mai ƙarfi amma ba matsewa ba, saboda hakan na iya haifar da damun wuyan hannu. Kuskure na yau da kullun shine kama sandar baƙar fata sosai, wanda zai haifar da asarar sarrafawa yayin motsa jiki.
• **Motsin Mai Sarrafawa**: Lokacin da ake aikin motsa jiki, matsa ƙwanƙwasa zuwa sama da ɗan gaba kaɗan har sai hannunka ya miƙe sosai, sannan sannu a hankali runtse barbell ɗin baya. Ka guje wa kuskuren gaggawar motsi ko amfani da hanzari don ɗaga sandar, saboda wannan na iya haifar da

Nakiyya ta durkusa Latsa kafada ta Hannu daya Tambayoyin Masu Nuna

Shi beginners za su iya Nakiyya ta durkusa Latsa kafada ta Hannu daya?

Ee, mafari za su iya yin aikin latsawa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu. Duk da haka, ana bada shawara koyaushe don farawa tare da nauyi mai nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Mai horo ko ƙwararriyar motsa jiki yakamata ya jagoranci mafari don tabbatar da an yi aikin yadda ya kamata. Hakanan yana da mahimmanci don dumama kafin fara kowane motsa jiki kuma a huce daga baya.

Me ya sa ya wuce ga Nakiyya ta durkusa Latsa kafada ta Hannu daya?

• Landmine ya zauna kafada ɗaya da hannu Latsa: Wannan bambance-bambancen ana yi yayin da yake zaune a benci, wanda zai ba ku damar mayar da hankali a kan tsokoki, wanda ke ba ka damar mayar da hankali a kan tsokoki na kafada, rage sauke da ƙananan jikin.
• Latsa kafada na Nada Biyu: A cikin wannan bambance-bambancen, ana amfani da hannu biyu don ɗaga nauyi, wanda zai iya ba ku damar ɗaukar kaya masu nauyi da aiki akan kafadu biyu lokaci guda.
• Landmine Push Press: Wannan bambancin yana ƙara ɗan motsa ƙafar ƙafa zuwa motsi, wanda zai iya taimaka maka ɗaga nauyi mai nauyi kuma ya haɗa ƙananan jiki a cikin motsa jiki.
• Landminine ya durƙusa hannu guda da hannu tare da juyawa: Wannan bambancin yana ƙara motsi mai juyawa zuwa aikin, wanda ke cikin tsokoki da sauran tsokoki, ban da kafaɗa.

Me suna da abin da ya sanya ɗaukehawa ga Nakiyya ta durkusa Latsa kafada ta Hannu daya?

• Kneeling Landmine Press: Wannan darasi kuma yana amfani da saitin nakiyoyi, yana mai da hankali kan kafadu, triceps, da ainihin. Yin amfani da hannaye biyu a cikin wannan darasi na iya taimakawa wajen daidaita ƙarfi a bangarorin biyu na jikin ku, wanda ke da mahimmanci yayin yin motsa jiki na bai-daya kamar Latsa Gilashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa.
• Jujjuyawar nakiyoyi: Wannan darasi yana hari ne ga ainihin, musamman ma'auni, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin Latsa Hannun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa. Ƙarfafa waɗannan tsokoki na iya taimakawa wajen inganta aikin gaba ɗaya da kuma hana yiwuwar raunin da ya faru.