Nauyin Jiki Tsayewar 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 Tsayewar Hannu Daya

Nauyin Jiki Tsaye Daya Hannun Row shine ingantaccen motsa jiki na sama wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, yayin da kuma ke aiwatar da ainihin ku. Wannan darasi ya dace da daidaikun mutane na kowane matakin motsa jiki, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin abubuwan da suka dace na yau da kullun don fa'idodinsa wajen haɓaka ƙarfin tsoka, haɓaka daidaiton jiki, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Tsayewar Hannu Daya

• Mika hannu ɗaya ka kama abu da ƙarfi, tabbatar da cewa ƙafafunka suna da faɗin kafaɗa kuma gwiwowinka sun ɗan lanƙwasa don kwanciyar hankali.
• Ja jikinka zuwa abu yayin da kake ajiye sauran hannunka a gefenka, mai da hankali kan amfani da tsokoki na baya don yin motsi.
• Riƙe matsayin na ɗan lokaci lokacin da ƙirjin ku ke kusa da abu, sannan a hankali komawa wurin farawa.
• Maimaita wannan darasi don adadin maimaitawa da ake so, sannan canza zuwa ɗayan hannu.

Lajin Don yi Nauyin Jiki Tsayewar Hannu Daya

• **Motsi Mai Sarrafawa:** Makullin wannan darasi shine sarrafawa. Guji motsin motsa jiki kuma a maimakon haka, ja jikinka zuwa ga hannun a hankali, sarrafawa, sannan sannu a hankali komawa wurin farawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• **A guji murgudawa:** Ya zama ruwan dare mutane su karkata jikinsu domin samun saukin motsa jiki. Duk da haka, wannan zai iya haifar da rashin daidaituwa na tsoka da rauni. Tabbatar cewa kafadu da kwatangwalo suna da murabba'i a gaba a duk lokacin motsa jiki.
• **Cikakken Matsayin Motsi:** Don samun fa'ida daga wannan darasi, yi nufin cikakken motsi. Ja da kanka zuwa ga hannun har sai ƙirjinka ya kusan taɓa shi, sa'an nan kuma tsawaita naka sosai

Nauyin Jiki Tsayewar Hannu Daya Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Tsayewar Hannu Daya?

Ee, masu farawa za su iya yin motsa jiki a tsaye a tsaye na hannu ɗaya. Duk da haka, yana iya zama ɗan ƙalubale saboda yana buƙatar daidaituwa da ƙarfin jiki na sama. Ana ba da shawarar farawa da juriya ko taimako har sai kun inganta ƙarfin da ake bukata. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Hakanan yana iya zama da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su jagorance ku da farko.

Me ya sa ya wuce ga Nauyin Jiki Tsayewar Hannu Daya?

• Layi Nauyin Jiki Mai Hannu ɗaya Tare da Juyawa: Don wannan bambancin, yayin da kuke ɗaga kanku da hannu ɗaya, kuna jujjuya jikin ku don fuskantar gefe, kuna aiki da tsokoki na wucin gadi ban da tsokoki na yau da kullun da aka yi niyya a jere.
• Layi Nauyin Jiki Mai Hannu Daya Tare da Maɗaukakin Ƙafa: Ta hanyar ɗora ƙafafunku a kan akwati ko benci yayin yin jere, kuna ƙara ƙalubale zuwa ainihin ku da na sama.
• Layi Nauyin Jiki Mai Hannu Daya Tare da Resistance Band: Yin amfani da bandeji mai juriya da aka nannade a kusa da sandar da hannunka na ja zai iya ba da ƙarin juriya, yana sa aikin ya fi ƙalubale.
• Layi Nauyin Jiki Mai Hannu Daya Tare da Tawul: Kunna tawul a kusa da mashaya da kama iyakar a hannu ɗaya yana canza riko da haɗa tsokoki daban-daban, yana ba da ƙalubale na musamman.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Tsayewar Hannu Daya?

• Planks wani ƙari ne mai kyau, saboda ba wai kawai ƙarfafa tushen ba ne, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin Layukan Hannu guda ɗaya, amma kuma suna haɗa ƙungiyoyin tsoka iri ɗaya, suna ƙara haɓaka ƙarfin ku da jimiri.
• Squats na Nauyin Jiki kuma na iya haɓaka Layukan Hannu guda ɗaya ta hanyar haɓaka ƙarfin jiki, haɓaka ma'aunin ku gaba ɗaya da kwanciyar hankali, wanda ke da mahimmanci don aiwatar da layin hannu ɗaya daidai yadda ya kamata.