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 Tsayewar Hannun Hannu Daya motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka ƙarfin jiki na sama da juriya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan ƙarfin mutum. Mutane za su so su shiga wannan motsa jiki kamar yadda ba ya buƙatar kayan aiki, ana iya yin shi a ko'ina, kuma yana taimakawa wajen inganta matsayi, daidaito, da haɗin gwiwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Tsayewar Hannu Daya

• Mika hannunka ka kama gefen teburin ko tebur, kiyaye jikinka a mike kuma kafafun ka a dasa a kasa.
• Ja jikinka zuwa ga abu ta amfani da hannu da tsokoki na baya kawai, kiyaye gwiwar gwiwarka kusa da jikinka yayin da kake yin haka.
• A hankali komawa zuwa matsayi na farawa, kiyaye tashin hankali a cikin tsokoki kuma kada ku bari jikinku ya yi rauni.
• Maimaita wannan motsi don adadin maimaitawa da kuke so kafin ku canza zuwa ɗayan hannu.

Lajin Don yi Nauyin Jiki Tsayewar Hannu Daya

• **Motsin da ake sarrafawa**: Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don ja da kanka. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan ba zai taimaka kawai don hana rauni ba, amma kuma zai tabbatar da cewa ana niyya da tsokoki masu dacewa.
• **Haɗa tsokar tsokar da ta dace**: Tabbatar da shigar da tsokoki na baya, musamman lats ɗinku, lokacin ja da kanku. Kuskure na yau da kullun shine amfani da tsokoki na hannu da kafada da farko, wanda zai haifar da rauni da rauni. Don samun mafi kyawun motsa jiki, yi tunani game da ja da gwiwar gwiwar ku zuwa hip ɗin ku.
• **A guji wuce gona da iri

Nauyin Jiki Tsayewar Hannu Daya Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Tsayewar Hannu Daya?

Ee, tabbas masu farawa za su iya gwada motsa jiki a tsaye a tsaye ɗaya na hannu. 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 gyara motsa jiki ko fara da motsa jiki mafi sauƙi don haɓaka ƙarfin su. Ana ba da shawarar koyaushe don samun tsari da dabara mai kyau don guje wa rauni, don haka masu farawa na iya son samun mai horarwa ko ƙwararren mutum ya jagorance su.

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

• Hannu ɗaya ya lanƙwasa a jere: Ana yin wannan bambancin ta hanyar lanƙwasa a kugu da yin amfani da benci ko wani barga mai tsayi don goyan baya, yana ba da damar mafi girman kewayon motsi.
• Layi Dumbbell ɗaya na Arm: Ana yin wannan bambancin ta amfani da dumbbell ko kettlebell, yana ba da ƙarin juriya da taimakawa wajen haɓaka ƙarfi da ƙwayar tsoka.
• Oneaya daga hannu juriya: Wannan bambancin an yi ta amfani da kungiyar banbanci, samar da wani nau'in juriya da taimakawa inganta sassauci da jimiri.
• Layin Kebul na Hannu ɗaya: Ana yin wannan bambancin ta amfani da injin kebul, yana ba da damar ci gaba da tashin hankali a cikin motsi da kuma taimakawa wajen gina baya mai ƙarfi da haɓaka matsayi.

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

• Juye-juye kuma na iya haɗa layin Jiki Tsaye ɗaya na Hannu saboda suna kaiwa ƙungiyoyin tsoka iri ɗaya, kamar baya da biceps, amma a cikin motsin ja mai ƙalubale.
• Layukan Dumbbell wani kyakkyawan motsa jiki ne na ƙarin motsa jiki yayin da suke ba da izinin motsi irin wannan na motsa jiki amma tare da ƙarin juriya, wanda zai iya taimakawa haɓaka ƙarfi da juriyar tsokoki na baya da hannu.