Ƙarya Single Extension

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba

Sakonni ga Ƙarya Single Extension

Tsawo na kwance shine abin da zai amfana da gaske wanda da farko ke haifar da quadriceps, inganta karfi da kwanciyar hankali a cikin ƙananan jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya so su yi wannan motsa jiki don haɓaka ƙarfin ƙafarsu, haɓaka haɗin gwiwa gwiwa, da kuma taimakawa wajen rigakafin rauni ko gyarawa.

Yanayinta: tsammanin nuni a nuni Ƙarya Single Extension

• Lanƙwasa gwiwa na dama kuma kawo shi zuwa ga ƙirjin ku, kama gashin ku da hannaye biyu.
• A hankali a ja gwiwa kusa da kirjin ka, ka mika kafarka ta hagu kai tsaye a kasa.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, jin shimfiɗa a cikin ƙananan baya da kugu.
• Saki ƙafar dama baya zuwa wurin farawa kuma maimaita motsa jiki tare da ƙafar hagu.

Lajin Don yi Ƙarya Single Extension

• Motsi Mai Sarrafa: Yayin da kuke rage nauyi, lanƙwasa gwiwar gwiwar ku kuma bar shi a hankali ya fito zuwa gefuna. Ya kamata a saukar da nauyin a cikin motsi na madauwari zuwa goshin ku. Kuskuren gama gari shine matsar da nauyi da sauri. Tabbatar don kula da jinkirin, motsi mai sarrafawa don shiga triceps yadda ya kamata kuma rage haɗarin rauni.
• Ƙarfin gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku a madaidaiciyar matsayi a duk lokacin motsa jiki. Kuskure ɗaya na yau da kullun shine motsa gwiwar hannu, wanda zai iya kawar da hankali daga triceps kuma ya sanya damuwa mara amfani akan kafadu.
• Cikakkun Motsi: Rage dumbbell har sai ya kusan taɓa goshin ku, sannan ku ɗaga shi zuwa wurin farawa ta

Ƙarya Single Extension Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarya Single Extension?

Ee, masu farawa za su iya yin motsa jiki na Ƙafar Ƙafa ɗaya Kwance. Motsa jiki ne mai sauƙi wanda da farko ke kaiwa quadriceps, tsokoki a gaban cinya. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace kuma fara da nauyi mai daɗi don ɗagawa. Yana iya zama da amfani ga masu farawa su fara wannan motsa jiki ba tare da wani nauyi ba har sai sun sami kwanciyar hankali tare da motsi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai da aminci.

Me ya sa ya wuce ga Ƙarya Single Extension?

• 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 Ƙaƙwalwar Ƙaƙwalwa yana mai da hankali kan hannu ɗaya a lokaci guda, amma kuna yin motsa jiki yayin da kuke zaune, wanda zai iya taimakawa wajen ware tsokar tricep.
• 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 Ƙarya shine bambancin inda aka mika hannu biyu a lokaci guda yayin da suke kwance, yana samar da daidaiton motsa jiki.
• Ana aiwatar da karkarar hannu mai ban sha'awa a kan wani lada mai fa'ida, wanda ke canza kusurwar motsa jiki da kuma niyyar rarrabe sassa daban-daban na tsoka mai tsoka.
• Ana yin girman kai na hannu yayin tsayawa ko zama, amma hannun yana tsawaita kan sassauci da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarya Single Extension?

• Squats wani motsa jiki ne na haɓakawa zuwa 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 Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarfafawa yayin da suke tafiyar da quadriceps, glutes, da hamstrings, don haka inganta ƙarfin jiki gaba ɗaya da kwanciyar hankali da ake bukata don yin tsawo yadda ya kamata.
• Har ila yau, huhun huhu da ke kwance tsayin daka ta hanyar shirya tsoka iri ɗaya, da farko quadrices da hamstrings, kuma suna inganta daidaitawa da daidaituwa wanda zai inganta aikin karin aiki.