Tashin Nakiyya Beni Daya Hannun Ƙirji

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior

Sakonni ga Tashin Nakiyya Beni Daya Hannun Ƙirji

The Landmine Floor One Arm Chest Fly motsa jiki ne mai matukar tasiri wanda ke kaiwa ga tsokoki na kirji, yayin da yake aiki kafadu da cibiya, yana samar da cikakkiyar motsa jiki na sama. Wannan motsa jiki yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jiki na sama, kwanciyar hankali, da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikinku gabaɗaya, inganta daidaiton jikin ku da daidaitawa, da kuma taimakawa wajen samun mafi kyawun sautin jiki da sassaka.

Yanayinta: tsammanin nuni a nuni Tashin Nakiyya Beni Daya Hannun Ƙirji

• Ka kwanta a kan bayanka daidai gwargwado zuwa sanduna tare da shimfiɗa ƙafafu a ƙasa kuma gwiwoyi sun durƙusa.
• Ɗauki ƙarshen barbell da hannu ɗaya, mika hannunka cikakke, kuma ka riƙe shi kai tsaye sama da ƙirjinka, wannan shine wurin farawa.
• Sannu a hankali saukar da kararrawa a cikin baka mai fadi har sai ya yi daidai da kirjin ka, ka rike hannunka kadan kadan.
• Juya motsi kuma dawo da barbell zuwa wurin farawa, matsi tsokoki na kirji a saman motsi. Maimaita adadin maimaitawa da ake so kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Tashin Nakiyya Beni Daya Hannun Ƙirji

• **Madaidaicin tsari da Dabaru**: Fara da kwanciya a bayanka, daidai da ƙwanƙwasa, tare da shimfiɗa ƙafafu a ƙasa. Ɗauki ƙarshen barbell da hannu ɗaya, mika hannunka kai tsaye zuwa saman rufi. Rike gwiwar gwiwar ku dan lankwasa don gujewa damuwa. Rage nauyin a cikin tsari mai sarrafawa, fita zuwa gefe har sai hannunka na sama yana kusa da ƙasa, sannan kawo shi sama. Ka guji yin gaggawa ta cikin motsin motsi kuma a maimakon haka, mayar da hankali kan raguwar tsoka da shakatawa.
• **A Gujewa Yawan Nauyi**: Kuskure da aka saba shine amfani da nauyi da yawa.

Tashin Nakiyya Beni Daya Hannun Ƙirji Tambayoyin Masu Nuna

Shi beginners za su iya Tashin Nakiyya Beni Daya Hannun Ƙirji?

Ee, masu farawa zasu iya yin motsa jiki na Landmine Floor One Arm Chest Fly, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan darasi na iya zama ɗan rikitarwa ga masu farawa, don haka ana ba da shawarar samun mai koyarwa ko gogaggen jagora ta hanyar motsi. Koyaushe ku tuna don dumama kafin fara kowane motsa jiki da kuma mikewa daga baya.

Me ya sa ya wuce ga Tashin Nakiyya Beni Daya Hannun Ƙirji?

• Ƙarƙashin Ƙirjin Ƙirji na Ƙarƙashin Ƙarƙashin Ƙirji Daya: Maimakon yin motsa jiki a ƙasa, ku tashi ku yi motsi, wanda zai iya haɗar da tsokoki masu daidaitawa.
• Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji Daya: Ta hanyar yin wannan motsa jiki yayin da kake zaune, za ka iya mayar da hankali kan tsokoki na ƙirji da kuma rage shigar da ƙananan jiki.
• Landmine One Arm Chest Fly tare da Resistance Makada: Ƙara maƙallan juriya zuwa motsa jiki na iya ƙara ƙarfi da samar da ƙarin motsi mai ƙarfi.
• Landmine One Arm Chest Fly with Stability Ball: Wannan bambancin ya ƙunshi yin motsa jiki yayin daidaitawa akan ƙwallon kwanciyar hankali, wanda zai iya inganta ƙarfin gaske da daidaito yayin da ake niyya ga tsokoki na ƙirji.

Me suna da abin da ya sanya ɗaukehawa ga Tashin Nakiyya Beni Daya Hannun Ƙirji?

• The Incline Push-Up wani motsa jiki ne wanda ya dace da Ƙirjin Ƙirji na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji. Har ila yau, wannan motsa jiki yana kaiwa ga tsokoki na kirji amma ya haɗa da mafi yawan kafadu da triceps, inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya, wanda ke da amfani ga motsin kirji na hannu daya.
• Matsakaicin Tsayayyen Hannu na Kasa Mai Girma yana cika Ƙirjin Ƙirji na Ƙasa na Ƙasa ɗaya kamar yadda kuma yake amfani da saitin nakiyoyin, amma yana mai da hankali kan kafadu da triceps. Wannan motsa jiki na iya taimakawa wajen inganta ƙarfin jiki na sama da kwanciyar hankali, haɓaka aiki da kuma hana rauni lokacin yin hawan kirji.