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Tada Hannu Daya Guda Push-up

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiAraban jiki
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Tada Hannu Daya Guda Push-up

The Raise Single Arm Push-up wani ci-gaba motsa jiki ne wanda ke kai hari ga ƙirji, kafadu, da cibiya, yayin da kuma inganta daidaito da daidaitawa. Yana da kyau ga masu sha'awar motsa jiki waɗanda ke neman ƙalubale na motsa jiki don haɓaka ƙarfin jikinsu na sama da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya samar da cikakkiyar motsa jiki na sama, haɓaka yanayin aikin ku, da kuma taimaka muku kutse ta hanyar motsa jiki.

Yanayinta: tsammanin nuni a nuni Tada Hannu Daya Guda Push-up

  • Ɗaga hannu ɗaya daga ƙasa kuma sanya shi a bayan baya, daidaita nauyin ku a daya hannun da yatsun kafa.
  • Rage jikinka zuwa ƙasa, kiyaye jikinka madaidaiciya, ta hanyar lanƙwasa gwiwar gwiwar hannun da ke ƙasa.
  • Matsa jikinka baya sama ta amfani da ƙarfin hannu ɗaya har sai ya cika cikakke.
  • Canja makamai kuma maimaita tsari. Ka tuna ka kiyaye jikinka a mike a duk lokacin motsa jiki don haɓaka tasirinsa.

Lajin Don yi Tada Hannu Daya Guda Push-up

  • Daidaitaccen Fom: Kuskuren da ya fi kowa shine rashin kiyaye tsari daidai. Ya kamata jikin ku ya kasance a madaidaiciyar layi daga kan ku zuwa dugadugan ku. Ci gaba da ƙwanƙwasa zuciyar ku, shimfiɗar bayanku, da kwankwason ku daidai da sauran jikin ku. Lokacin da ka runtse jikinka, ƙirjinka yakamata ya kasance sama da ƙasa. Ka guje wa saƙar bayan ka ko yin tafiya a hips yayin motsa jiki.
  • Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Kowane motsi ya kamata ya kasance a hankali da sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma yana ƙara tasirin motsa jiki. Rage jikin ku a hankali, dakata na ɗan lokaci, sannan ku matsa sama da ƙarfi.
  • Daidaitaccen Horar da Ƙarfi: Idan kuna farawa ne da turawa hannu guda ɗaya, yana da sauƙi.

Tada Hannu Daya Guda Push-up Tambayoyin Masu Nuna

Shi beginners za su iya Tada Hannu Daya Guda Push-up?

Raise Single Arm Push-up kyakkyawan motsa jiki ne na ci gaba wanda ke buƙatar adadi mai kyau na ƙarfin babba, daidaito, da kwanciyar hankali. Don masu farawa, yana iya zama ƙalubale don yin wannan motsa jiki tare da tsari mai kyau kuma ba tare da haɗarin rauni ba. Ana ba da shawarar cewa masu farawa su fara da motsa jiki masu sauƙi don haɓaka ƙarfin su kuma sannu a hankali su ci gaba zuwa motsa jiki masu wahala. Farawa tare da daidaitattun turawa, tura bango, ko ƙwanƙwasa gwiwa na iya zama hanya mai kyau don haɓaka ƙarfin da ake buƙata don Raise Single Arm Push-up. Koyaushe ku tuna tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo na sirri don tabbatar da cewa kuna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Tada Hannu Daya Guda Push-up?

  • Rage kai tsaye kai tsaye: Wannan nau'in yana buƙatar sanya ƙafafunku a kan tashe kamar benci ko akwatin, yana ƙara matakin wuya yayin da kuke ɗaukar ƙarin nauyin jikinku.
  • Hannun magani na magani: Don wannan bambancin, kun sanya hannu ɗaya akan ƙwallon magani yayin yin turawa, wanda ke ƙara ƙarin ƙalubalanci a ma'aunin ku da kwanciyar hankali.
  • Juya Hannu guda ɗaya tare da Juyawa: Bayan turawa sama, kuna jujjuya jikin ku zuwa gefe ɗaya kuma ku ɗaga hannun kyauta zuwa rufin, wanda ke haɓaka kwanciyar hankali na kafada kuma yana ɗaukar madaidaitan.
  • Ƙunƙarar Hannu Guda Daya Tare da Ƙafar Ƙafa: A cikin wannan bambancin, kuna ɗaga kishiyar ƙafar daga ƙasa yayin da kuke yin turawa, ƙara ƙarin ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Tada Hannu Daya Guda Push-up?

  • Dumbbell Bench Press wani karin motsa jiki ne, saboda yana ƙarfafa tsokoki na pectoral da triceps, waɗanda su ne mabuɗin tsokoki da ake amfani da su wajen yin Raise Single Arm Push-up.
  • Motsa motsa jiki da aka yi da shi suma suna karantawa da kai tsaye yayin da yake karfafa satar bayanai, kafadu da kuma tsokoki da sarrafawa da ake bukata don tura hannu guda.

Karin kalmar raɓuwa ga Tada Hannu Daya Guda Push-up

  • Motsa jiki na kirji
  • Hannu guda ɗaya turawa
  • Babban bambance-bambancen turawa
  • Ƙarfafa horo ga ƙirji
  • Aikin motsa jiki na sama ɗaya
  • Dabarar turawa hannu ɗaya
  • Motsa jiki don pecs
  • Tsananin motsa jiki na kirji
  • Aikin gida don ƙirji
  • Babban motsa jiki na nauyin jiki.