Ƙirar hannu ɗaya tana murza latsa ƙirji
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙirar hannu ɗaya tana murza latsa ƙirji
Ƙungiyar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa ne wanda ke da alhakin ƙirji, kafada, da tsokoki na hannu, yana ba da fa'idar ingantaccen ƙarfin jiki na sama da haɓaka sautin tsoka. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Shiga cikin wannan darasi na iya taimakawa inganta ƙarfin haɗin gwiwa, haɓaka ainihin kwanciyar hankali, da haɓaka ingantacciyar daidaituwar jiki, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman cikakken ci gaban jiki na sama.
Yanayinta: tsammanin nuni a nuni Ƙirar hannu ɗaya tana murza latsa ƙirji
- Riƙe hannun dama a kusurwar digiri 90 a tsayin ƙirji tare da dunƙulen ku yana fuskantar gaba, wannan shine wurin farawa.
- Matsa gaba tare da hannun dama, mika shi gaba daya a gabanka yayin da kake karkatar da gangar jikinka zuwa hagu.
- Riƙe wannan matsayi na ɗan lokaci, sannan a hankali mayar da hannunka da gangar jikinka zuwa wurin farawa.
- Maimaita wannan darasi don adadin maimaitawa, sannan ku canza zuwa hannun hagu kuma kuyi motsi iri ɗaya.
Lajin Don yi Ƙirar hannu ɗaya tana murza latsa ƙirji
- **Madaidaicin Matsayi**: Don aiwatar da latsa ƙirji hannu ɗaya yadda ya kamata, tsaya tare da faɗin kafaɗa da ƙafafu don daidaitaccen tushe kuma tsayayye. Tabbatar cewa gwiwowinku sun ɗan lanƙwasa kuma ba a kulle su ba don guje wa damuwa mara kyau akan haɗin gwiwa.
- **Madaidaicin Matsayin Hannu ***: Riƙe band ɗin a hannu ɗaya, ajiye gwiwar gwiwar ku a kusurwar digiri 90 kuma hannunku yana daidaitawa da kafada. Yayin da kake danna gaba, karkatar da gangar jikinka kuma ka mika hannunka gaba daya. Guji kuskuren gama gari na tsawaita hannu kawai, wanda zai iya iyakance tasirin aikin.
- **Motsin Mai Sarrafawa**: Guji saurin motsi. Madadin haka, danna gaba sannu a hankali kuma sarrafa juriyar band ɗin yayin da kuke komawa wurin farawa. Wannan zai tabbatar
Ƙirar hannu ɗaya tana murza latsa ƙirji Tambayoyin Masu Nuna
Shi beginners za su iya Ƙirar hannu ɗaya tana murza latsa ƙirji?
Ee, masu farawa zasu iya yin motsa jiki na Band One Arm Twsting Chest Press. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya na ƙarfin da ya dace. A matsayin mafari, ya kamata ku fara da ƙugiya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfin ku ya inganta. Hakanan yana da mahimmanci don koyon daidai sigar don guje wa rauni. Idan zai yiwu, yi la'akari da samun jagora daga mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki lokacin farawa.
Me ya sa ya wuce ga Ƙirar hannu ɗaya tana murza latsa ƙirji?
- Band One Arm Incline Chest Press: Wannan bambancin ya ƙunshi yin motsa jiki a karkata, niyya ga tsokar ƙirji na sama. Kuna iya kwaikwayar karkata ta hanyar haɗa band ɗin zuwa ƙaramin anka kuma danna sama.
- Ƙungiyar Ƙarƙashin Ƙarƙashin Ƙirji ta Ƙarfafa Ƙirji: A cikin wannan sigar, ƙungiyar tana haɗe zuwa babban madaidaicin madaidaicin kuma kuna danna ƙasa, kuna niyya ga ƙananan tsokar ƙirji.
- Band One Arm Chest Fly: Wannan bambanci ne inda maimakon latsawa, kuna yin motsi na tashi. Tsaya gefe zuwa wurin anka na band, ja band ɗin a jikinka, yin aikin ƙirjin daga wani kusurwa daban.
- Ƙirji na Ƙirji na Ƙarƙashin Ƙarƙashin Ƙirji ɗaya tare da Juyawa: Wannan bambancin yana ƙara murɗawa a ƙarshen latsa, yana ɗaukar ƙarin ƙirji da tsokoki na kafada. Bayan danna band din gaba.
Me suna da abin da ya sanya ɗaukehawa ga Ƙirar hannu ɗaya tana murza latsa ƙirji?
- Motsa jiki wani motsa jiki ne na motsa jiki kamar yadda kuma yake kaiwa ga tsokoki na kirji, amma ya ƙunshi ƙarin ƙungiyoyin tsoka kamar triceps da deltoids. Wannan rukunin motsa jiki yana taimakawa wajen haɓaka ƙarfin babba da kwanciyar hankali gabaɗaya, yana haɓaka tasirin Band One Arm Twisting Chest Press.
- Motsa jiki na Incline Bench Press yana cike da Band One Arm Twisting Chest Press ta hanyar yin niyya zuwa ɓangaren sama na tsokar ƙirji. Wannan yana taimakawa wajen haɓaka ƙirjin ƙirji mai daidaitacce kuma mai kyau kamar yadda yake tabbatar da cewa an aiwatar da duk wuraren pectorals, yana ba da gudummawa ga ingantaccen tsarin horo na ƙarfi.
Karin kalmar raɓuwa ga Ƙirar hannu ɗaya tana murza latsa ƙirji
- Motsa jiki danna kirji
- Hannu ɗaya yana karkatar da aikin ƙirji
- Resistance band danna kirji
- Band motsa jiki don ƙirji
- Juyawa da latsa ƙirji tare da bandeji
- Motsa kirjin hannu daya
- Ƙarfafa bandeji don ƙirji
- Juyawa aikin bugun kirji
- Latsa ƙirji hannu ɗaya tare da bandeji
- Motsa jiki don tsokoki na kirji