Ƙungiya ta durƙusa hannu ɗaya ta ja da baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Levator Scapulae, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙungiya ta durƙusa hannu ɗaya ta ja da baya

Bandungiyar tana durƙusa ɗaya a hannu ɗaya ita ce tsayayya da motsa jiki wacce ke haifar da tsokoki a baya, kafadu, da makamai, taimakawa haɓaka ƙarfin jiki na sama da tsoka. Yana da kyakkyawan motsa jiki ga mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama ba tare da nauyi mai nauyi ba. Mutane za su iya zaɓar wannan motsa jiki saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin ƙarfinsu, yana buƙatar kayan aiki kaɗan, kuma ana iya yin shi a ko'ina, yana mai da shi ƙari mai dacewa ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Ƙungiya ta durƙusa hannu ɗaya ta ja da baya

• Ku durƙusa a kan gwiwa ɗaya, kiyaye bayanku madaidaiciya kuma ainihin ku.
• Ɗauki band ɗin juriya da hannu ɗaya, tare da mika hannunka gabaɗaya.
• A hankali zazzage band ɗin, lanƙwasa a gwiwar hannu kuma kawo hannunka zuwa ga kafaɗa, yayin da ke riƙe hannunka na sama kusa da jikinka.
• Riƙe matsayin na ɗan lokaci, sannan a hankali ƙara hannunka baya zuwa wurin farawa, maimaita motsa jiki don adadin maimaitawa da ake so kafin canzawa zuwa ɗayan hannun.

Lajin Don yi Ƙungiya ta durƙusa hannu ɗaya ta ja da baya

• Kiyaye Form Da Ya Kamata: Tsaya zuciyar ku da kuma bayanku madaidaiciya a duk lokacin motsa jiki. Ka guji yin kifin baya ko jingina da nisa gaba ko baya, saboda hakan na iya haifar da rauni. Ya kamata hannunka ya kasance yana jan band ɗin ƙasa a cikin tsari mai sarrafawa, kar a bar band ɗin ya dawo da sauri.
• Yi amfani da Ƙungiyar Dama: Ƙungiyoyin juriya sun zo cikin matakan tashin hankali daban-daban. Tabbatar cewa kuna amfani da bandeji wanda ya dace da matakin ƙarfin ku. Idan band ɗin ya yi haske sosai, ba za ku sami fa'ida da yawa daga motsa jiki ba. Idan yayi nauyi sosai, zaku iya yin haɗari da rauni.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar

Ƙungiya ta durƙusa hannu ɗaya ta ja da baya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya ta durƙusa hannu ɗaya ta ja da baya?

Ee, masu farawa za su iya yin band ɗin suna durƙusa hannu ɗaya na motsa jiki. Motsa jiki ne mai sauƙi kuma mai aminci don yin, har ma ga masu farawa. Koyaya, yana da mahimmanci a yi amfani da band ɗin juriya wanda ya dace da matakin lafiyar ku. Fara da ƙugiya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfin ku ya inganta. Hakanan, tabbatar da cewa kuna amfani da tsari daidai don hana rauni. Idan ba ku da tabbas, yana iya zama taimako don yin aiki tare da mai horo ko ƙwararrun motsa jiki wanda zai iya jagorance ku.

Me ya sa ya wuce ga Ƙungiya ta durƙusa hannu ɗaya ta ja da baya?

• Badan ya durƙusa High Sullod Thedldown: A cikin wannan bambance-bambancen, ƙungiyar tana haɗe zuwa ga mafi girman kusurwa, manufa tsokoki daban.
• Badan ya durƙusa layi ɗaya: maimakon jan gefe, kuna jan ƙungiyar zuwa gare ku a matakin kuka a matakin kuka a ɗan ƙaramin abu.
• Badan ya durƙusa hannu guda ɗaya tare da murkushe: Wannan bambancin yana ƙara jujjuyawar torso kamar yadda kuka ja da ƙarfinku da kuma hannuwanku da kuma hannunku da kuma hannunku da kuma hannunku da kuma hannunku da kuma hannunku da baya.
• 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 Ƙarƙashin Ƙarƙashin Ƙarfafawa: A cikin wannan bambancin, za ka ƙara squat yayin da kake ja da ƙasa, yana mai da shi cikakken motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya ta durƙusa hannu ɗaya ta ja da baya?

• Bakardar Bicels: Wannan aikin ya cika da bandyan hannu daya ta hanyar shirya karfin gwiwa, don haka inganta hadadden kai da kwanciyar hankali.
• Band Lat Pulldown: Wannan motsa jiki kai tsaye yana kai hari kan tsokoki latissimus dorsi, waɗanda sune tsokoki na farko da aka yi amfani da su a cikin Band Kneeling One Arm Pulldown, suna taimakawa haɓaka ƙarfin baya gabaɗaya da matsayi.