Rage Tarkon Hannu Guda Daya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Rage Tarkon Hannu Guda Daya

Train hannu mai girma guda ɗaya yana da tarko mai ƙarfi wanda yake niyyar tsoka na trapezius wanda ke tallafawa kafadu da wuya. Wannan motsa jiki yana da kyau ga duk wanda ke neman inganta ƙarfin jikinsu na sama, musamman 'yan wasa da kuma daidaikun mutane waɗanda ke yin dogon lokaci a aikin tebur. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullum, za ku iya inganta kwanciyar hankali na kafada, inganta matsayi, da rage haɗarin wuyansa da ciwon kafada.

Yanayinta: tsammanin nuni a nuni Rage Tarkon Hannu Guda Daya

• Sanya kanka ta yadda hannu ɗaya ya rataye gefen benci, riƙe da dumbbell mai haske tare da tafin hannunka yana fuskantar ciki zuwa jikinka.
• Tsaya hannunka madaidaiciya, sannu a hankali ɗaga dumbbell zuwa sama har sai ya yi daidai da ƙasa, mai da hankali kan matse ruwan kafada.
• Dakata a saman motsin na daƙiƙa guda don haɓaka ƙanƙancewa a cikin babba da kafaɗa.
• A hankali rage dumbbell baya zuwa wurin farawa, tabbatar da cewa kuna kula da iko a duk lokacin motsi. Maimaita motsi don adadin maimaitawa da kuke so, sannan canza zuwa ɗayan hannu.

Lajin Don yi Rage Tarkon Hannu Guda Daya

• Motsi Mai Sarrafa: Ka guji jarabar yin gaggawar motsa jiki. Makullin shine yin motsi a hankali, sarrafawa. Ɗaga hannunka zuwa tsayin kafada, riƙe na ɗan lokaci, sannan ka runtse shi baya a hankali. Wannan zai taimaka shigar da tsokoki a cikin babba baya da kafada yadda ya kamata.
• Tsaya Tsakanin Spine: Kuskure ɗaya na yau da kullun don gujewa shine yin harbi ko zagaye bayan ku yayin motsa jiki. Koyaushe kiyaye kashin baya a cikin tsaka tsaki don guje wa rauni ko rauni.
• Yi amfani da Nauyin Da Ya dace: Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin amfani da nauyin da ya yi nauyi zai iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni.

Rage Tarkon Hannu Guda Daya Tambayoyin Masu Nuna

Shi beginners za su iya Rage Tarkon Hannu Guda Daya?

Ee, masu farawa za su iya yin motsa jiki na Prone Single Arm Trap Raise. Duk da haka, yana da mahimmanci a lura cewa tsari mai kyau yana da mahimmanci don hana rauni kuma don tabbatar da motsa jiki yana da tasiri. Masu farawa yakamata su fara da ma'aunin nauyi ko babu nauyi kwata-kwata, kuma a hankali suna karuwa yayin da ƙarfi da jimiri suka inganta. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da tsari daidai.

Me ya sa ya wuce ga Rage Tarkon Hannu Guda Daya?

• Wuraren 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 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ana yin shi ne yayin da yake zaune a kan benci ko kujera, yana ɗaga hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ware tsokar trapezius har ma da ƙari.
• Matsakaicin hannu guda ɗaya tare da jingina banbanci: Wannan bambancin ya haɗa ban da tashin hankali, yana ba da nau'in tashin hankali da ƙalubale ga tsoka trapezus.
• Prone Single Arm Trap Tadawa tare da Dumbbell: Wannan bambancin yana amfani da dumbbell don ƙarin nauyi, yana ƙara ƙarfin motsa jiki.
• Fassara benci guda arm tarko tarko da tarko. An yi wannan bambance-bambancen a kan layi mai ban mamaki, wanda ya canza kusurwar motsa jiki da kuma nisantar da sassa daban-daban na tsoka na trapezus.

Me suna da abin da ya sanya ɗaukehawa ga Rage Tarkon Hannu Guda Daya?

• Motsa Jiki na Fuskar, wanda ke yin niyya ga deltoids na baya da rhomboids, ya cika Prone Single Arm Trap Raise ta haɓaka daidaitaccen ƙarfin kafada da kuma taimakawa wajen gyaran matsayi.
• A zaune a ciki na kebul na motsa jiki a cikin ci gaba na tsakiya da ƙananan trapezius da aka yi da aka yi a cikin trape arre da aka yi a cikin ƙungiyar tsoka na trapezus.