Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya

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

Sakonni ga Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya

Nauyin Jiki Tsaye Kusa da Layin Hannu ɗaya wani motsa jiki ne mai ƙarfi wanda ke kaiwa baya, biceps, da kafaɗunku, haɓaka sautin tsoka da haɓaka matsayi. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, kamar yadda yake amfani da nauyin jikin ku don juriya kuma ana iya daidaita shi bisa ƙarfi. Mutane za su so yin wannan motsa jiki don gina ƙarfin jiki na sama, inganta ma'anar tsoka, da haɓaka aikin motsa jiki, wanda zai iya taimakawa a cikin ayyukan yau da kullum da lafiya gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya

• Miƙewa ka kama sandar kofa da hannunka, kiyaye hannunka cikakke kuma jikinka a ɗan kusurwa.
• Ja jikinka zuwa sandar sanda ko firam ɗin kofa ta amfani da hannunka da tsokoki na baya kawai, kiyaye gwiwar gwiwarka kusa da jikinka yayin da kake yin haka.
• Da zarar kun ja jikin ku kusa da sandar kofa, dakata na ɗan lokaci don matse tsokoki na baya.
• Sannu a hankali mika hannunka don komawa wurin farawa, kuma maimaita motsa jiki don adadin maimaitawar da kake so kafin canzawa zuwa ɗayan hannun.

Lajin Don yi Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya

• Daidaitaccen Motsi na Hannu: Lokacin ja nauyi, tabbatar cewa kuna amfani da tsokoki na baya ba kawai hannun ku ba. Motsi ya kamata ya fara daga ja da baya na kafadar ku, ba daga jan hannun ku ba. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon hannu kuma yana rage tasirin motsa jiki.
• Motsi Mai Sauri da Sarrafa: Ka guji yin gaggawar motsi. Dole ne a yi kowane mai ba da shawara a hankali da sarrafawa. Wannan zai taimaka wajen tabbatar da cewa kana amfani da madaidaicin tsokoki kuma ba dogara da hanzari don ɗaga nauyi ba. Har ila yau, yana ba da damar mafi kyawun haɗin gwiwar tsoka da ci gaba.
• Matsakaicin Matsakaici: Yana da mahimmanci a yi aiki da ɓangarorin jikin ku daidai. Idan ka

Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya?

Nauyin Nauyin Jiki Tsaye Kusa da Hannu Ɗayan motsa jiki na iya zama ɗan ƙalubale ga masu farawa saboda ƙarfi da daidaiton da yake buƙata. Koyaya, masu farawa zasu iya canza motsa jiki don dacewa da matakin dacewarsu. Za su iya amfani da ƙarancin nauyin jiki ta hanyar rashin jingin baya zuwa nisa, ko kuma amfani da makamin juriya don taimaka musu har sai sun haɓaka ƙarfin da ake bukata. Yana da mahimmanci koyaushe a fara sannu a hankali kuma a mai da hankali kan tsari don hana rauni. Idan ba a tabbatar ba, yana da kyau a tuntuɓi mai koyarwa na sirri ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya?

• TRX One Arm Row wani bambanci ne, ta amfani da kayan aikin horo na dakatarwa don ƙalubalantar daidaito da ƙarfin ku.
• Layin Single Arm Dumbbell Row sigar wannan motsa jiki ne wanda ya haɗa da dumbbell, yana ƙara ƙarin juriya ga motsi.
• Hannun hannu ya tanada kan layi shine bambancin da kake amfani da barbell ko kettlebell yayin tsayawa da lanƙwasa ka sosai.
• Row na Renegade shine bambancin ci gaba wanda ya haɗu da matsayi na plank tare da jere na hannu ɗaya, yana ba da cikakken motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Tsaye Kusa-Tsaye Sahun Hannu Daya?

• Push-ups: Waɗannan suna aiki sabanin tsokoki zuwa Nauyin Jiki Tsaye Kusa da Layi ɗaya na Hannu, wato ƙirji, triceps da kafadu, suna ba da daidaitaccen motsa jiki na jiki da kuma taimakawa wajen haɓaka kwatancen jiki gabaɗaya.
• Layukan Dumbbell: Kama da Nauyin Jiki Tsaye Kusa da Layi ɗaya na Hannu, waɗannan kuma sun yi niyya ga tsokoki na baya da biceps, amma ƙarin nauyin na iya taimakawa wajen haɓaka ƙarfi da ƙwayar tsoka a waɗannan wuraren.