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 motsa jiki ne mai fa'ida wanda ke kai hari da ƙarfafa baya, kafadu, da tsokoki na hannu, tare da haɓaka daidaito da kwanciyar hankali. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, saboda ana iya canza shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar wannan motsa jiki don haɓaka sautin tsoka, haɓaka mafi kyawun matsayi, da haɓaka ƙarfin jiki gaba ɗaya ba tare da buƙatar kayan aikin motsa jiki masu yawa ba.

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

• Sanya kanka a wani ɗan kwana kaɗan, ka jingina da baya kaɗan, kuma ka kama abu da hannu ɗaya, ka riƙe hannunka cikakke.
• Ja jikinka zuwa ga abu ta amfani da ƙarfin hannunka kawai, kiyaye gwiwar gwiwarka kusa da jikinka yayin da kake yin haka.
• Riƙe matsayi na ɗan lokaci a saman motsi don haɗa tsokoki na baya.
• Sannu a hankali saki kuma komawa zuwa wurin farawa, tabbatar da kiyaye jikin ku madaidaiciya a duk lokacin motsa jiki. Maimaita aikin tare da ɗayan hannu.

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

• Daidaitaccen Riko: Rike hannun tare da matsewa kuma tafin hannunka yana fuskantar ciki. Wannan riko zai taimake ka ka shiga biceps da tsokoki na baya yadda ya kamata. Kuskure na yau da kullun shine kama hannun a hankali ko tare da dabino yana fuskantar ƙasa, wanda zai haifar da rauni a wuyan hannu ko rauni.
• Sarrafa motsin ku: Lokacin yin motsa jiki, ja da gwiwar gwiwar ku baya, matse ruwan kafadar ku tare da kiyaye hannun ku kusa da jikin ku. Ka guji kuskuren gama gari na amfani da kuzari don karkatar da jikinka baya; wannan zai iya haifar da rauni na baya kuma ba zai yi aiki da tsokoki yadda ya kamata ba. Ya kamata motsi ya kasance a hankali, sarrafawa, kuma a mai da hankali akai

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

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

Ee, masu farawa zasu iya yin motsa jiki Tsaye Tsaye Kusa da Hannu daya. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar adadi mai kyau na ƙarfin sama. Idan mafari ya ga yana da ƙalubale sosai, za su iya canza aikin ko amfani da taimako har sai ƙarfinsu ya inganta. Kamar kowane sabon motsa jiki, yana da mahimmanci don farawa da ƙarfin haske kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana iya zama fa'ida a sami mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da cewa ana yin aikin daidai.

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

• Nauyin Jiki Daya Hannun Hannun Layi: Wannan bambancin yana buƙatar babban mashaya ko saman, yana ba ku damar ja da kanku a karkata, mai da hankali kan hannu ɗaya lokaci guda.
• Layin Renegade na Nauyin Jiki: A cikin wannan bambance-bambance, kuna farawa a cikin matsayi mai tsayi, tare da kowane hannu akan dumbbell, kuma kuna jere hannu ɗaya a lokaci guda, kiyaye jikinku madaidaiciya da kwanciyar hankali.
• Layin Dakatar da Nauyin Jiki Guda Daya: Wannan bambancin yana amfani da mai horar da dakatarwa, kamar TRX, inda kuka jingina baya rike rike da hannu daya kuma ku ja jikinku sama.
• Lankwasa Nauyin Jiki Akan Row Hannu ɗaya: Wannan bambancin ya haɗa da lanƙwasa a kugu, dasa hannu ɗaya akan benci don tallafi da yin amfani da ɗayan hannu don yin motsi.

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

• Push-ups: Push-ups suna aiki da kishiyar tsokoki zuwa Tsaye Kusa da Hannu ɗaya Row, samar da ma'auni a cikin aikin motsa jiki na yau da kullun. Yayin da jere ke hari bayan ku da biceps, tura-ups suna kaiwa kirjin ku da triceps.
• Planks: Planks babban motsa jiki ne don dacewa da Tsaye Kusa da Layi ɗaya yayin da suke ƙarfafa tushen tsokoki, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin aikin motsa jiki.