Tsayin hannu

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Deltoid Lateral, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major

Sakonni ga Tsayin hannu

Hannun hannu shine cikakken motsa jiki wanda ke haɓaka ƙarfin jiki na sama, inganta daidaituwa, da haɓaka ainihin kwanciyar hankali. Yana da kyau ga 'yan wasa, gymnasts, da masu sha'awar motsa jiki da ke neman ƙalubalantar jikinsu ta hanyar daban-daban da nishaɗi. Mutane suna yin wannan motsa jiki don haɓaka juriya na tsoka, sassauci, da ƙara ci gaba zuwa tsarin dacewarsu.

Yanayinta: tsammanin nuni a nuni Tsayin hannu

• Nemo fili, buɗaɗɗen sarari kusa da bango inda za ku iya yin aikin hannu cikin aminci, sa'an nan kuma ku durƙusa kuma ku sanya hannayenku a ƙasa kusa da faɗin kafaɗa, yatsu suna bazuwa don kwanciyar hankali.
• Kaɗa ƙafa ɗaya a lokaci ɗaya, ta yin amfani da bango don tallafi, har sai ƙafafunka biyu suna sama da kai kuma jikinka yana cikin layi madaidaiciya daga hannunka zuwa ƙafarka.
• Haɗa ainihin ku kuma tura ƙasa ta hannunku don kiyaye jikin ku, ku tuna kiyaye kallon ku a ƙasa tsakanin hannayenku, ba a bango ba.
• Don fitowa daga hannun hannu, sannu a hankali rage ƙafa ɗaya a lokaci ɗaya zuwa ƙasa, sannan ku huta kuma maimaita motsa jiki kamar yadda ake so.

Lajin Don yi Tsayin hannu

• **Fara Da bango:** Kuskure ɗaya na gama gari shine ƙoƙarin yin hannun riga ba tare da sanin ainihin sigar jikin bango ba. Fara ta hanyar fuskantar nesa daga bango, sanya hannuwanku a ƙasa, kuma a hankali tafiya ƙafafunku sama da bango har sai jikinku ya kasance a madaidaiciyar layi. Wannan yana ba ku damar mayar da hankali kan nau'in ku kuma gina ƙarfin da ake bukata da ma'auni.
• ** Matsayin Hannu:** Sanya hannayenku kafada-nisa a waje tare da yatsan yatsa. Wannan yana taimakawa rarraba nauyin ku a ko'ina a hannunku kuma yana ba da tushe mai ƙarfi na tallafi. Kuskure na yau da kullun shine haɗa yatsun ku tare, wanda zai haifar da rashin kwanciyar hankali.
• ** Shiga Jigon ku:** Jigon ku yana da mahimmanci

Tsayin hannu Tambayoyin Masu Nuna

Shi beginners za su iya Tsayin hannu?

Ee, tabbas masu farawa za su iya fara koyon yadda ake yin motsa jiki na hannu. Koyaya, yana da mahimmanci a lura cewa tawul ɗin hannu ci-gaban motsa jiki ne waɗanda ke buƙatar ƙarfi, daidaito, da dabarar da ta dace. Ya kamata masu farawa su fara sannu a hankali, watakila ta yin amfani da bango don tallafi, kuma a hankali su yi aiki har zuwa cikakken hannun hannu. Hakanan yana da kyau a sami mai horarwa ko tabo don dalilai na aminci lokacin fara ƙoƙarin wannan darasi. Koyaushe ba da fifiko ga aminci kuma sauraron jikin ku don guje wa raunin da ya faru.

Me ya sa ya wuce ga Tsayin hannu?

• Madaidaicin Hannun Hannu: A cikin wannan bambance-bambancen, kafafun suna bazuwa a cikin madaidaicin wuri yayin da suke riƙe da abin hannu.
• Tsayin Hannu Mai Hannu Daya: Wannan ci-gaba na bambance-bambancen ya ƙunshi daidaita dukkan jiki a hannu ɗaya kawai.
• Tafiya ta Hannu: Wannan bambancin ya ƙunshi motsi ko "tafiya" akan hannaye yayin da yake riƙe matsayi na hannun hannu.
• Hannun Hannun Pike: A cikin wannan bambancin, jiki yana lanƙwasa a kwatangwalo, yana samar da kusurwa 90-digiri, yayin da ƙafafu suka kasance madaidaiciya kuma tare.

Me suna da abin da ya sanya ɗaukehawa ga Tsayin hannu?

• Push-up yana da amfani saboda yana inganta ƙarfin jiki na sama, musamman a cikin kafadu da hannuwa, wanda ya zama dole don ɗaukar nauyin jikin ku a hannun hannu.
• Hannun hannaye kuma suna da alaƙa da tawul ɗin hannu yayin da suke haɓaka tashin hankali da wayewa, waɗanda ke da mahimmanci don kiyaye madaidaiciyar layi daga kai zuwa ƙafafu yayin hannu.