Ƙungiya ta durƙusa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙungiya ta durƙusa

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda tọn na Ƙadda ) ne wanda ya fi mayar da hankali ga tsokoki na baya, kafadu, da hannaye, yana inganta ƙarfin jiki na sama da ingantacciyar matsayi. Mafi dacewa ga daidaikun mutane a duk matakan motsa jiki, ana iya haɗa shi cikin sauƙi cikin kowane aikin motsa jiki na yau da kullun, yana buƙatar ƙungiyar juriya kawai da madaidaicin anka. Mutane na iya zaɓar wannan motsa jiki kamar yadda ba wai kawai inganta sautin tsoka da ƙarfi ba, amma kuma yana ba da sassauci don daidaita matakan juriya, yana sa ya dace da horar da ƙarfin ci gaba.

Yanayinta: tsammanin nuni a nuni Ƙungiya ta durƙusa

• Ku durkusa ƙasa, kuna fuskantar band ɗin tare da bayanku madaidaiciya, kuma ku kama band ɗin da hannaye biyu dan faɗi kaɗan fiye da faɗin kafada.
• Fara motsa jiki ta hanyar sauke band ɗin zuwa ga ƙirjin ku, yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
• Riƙe wannan matsayi na daƙiƙa guda don tabbatar da iyakar ƙwayar tsoka.
• Komawa a hankali zuwa wurin farawa ta hanyar mika hannayenku baya, kiyaye sarrafa tashin hankali na band. Maimaita aikin don adadin maimaitawar da kuke so.

Lajin Don yi Ƙungiya ta durƙusa

• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan ƙwayar tsoka da shakatawa maimakon motsin kanta. Ka guje wa firgita ko yin amfani da ƙarfi don ja da bandeji, saboda wannan na iya haifar da ƙunƙun tsoka kuma baya aiki yadda ya kamata tsokoki da aka yi niyya.
• Madaidaicin Matsayin Hannu: Hannun ku ya kamata su zama ɗan faɗi fiye da faɗin kafaɗa yayin da suke riƙe band ɗin. Kuskure na yau da kullun shine kama band ɗin kusa da juna ko kuma da nisa sosai, wanda zai iya haifar da damuwa a cikin wuyan hannu kuma baya kaiwa ga tsokoki na baya yadda ya kamata.
• Cikakkun Motsi: Tabbatar da cikakken mika hannunka a saman motsi da

Ƙungiya ta durƙusa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya ta durƙusa?

Ee, tabbas masu farawa za su iya yin motsa jiki na durƙusa na Band. Yana da babban motsa jiki don farawa da shi yayin da yake taimakawa wajen ƙarfafa baya, kafadu da makamai. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfi ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙungiya ta durƙusa?

• Bands-Band Pundldown: Wannan bambance-bambancen ya maida hankali ne akan hannu ɗaya a lokaci guda, yana ba ku ware kuma kuyi aiki a kowane gefen jikinku daban.
• Badan ya durƙusa babban jeri: maimakon jan bandasa ƙasa, kun ja shi zuwa ga jikinku a matakin kirji, wanda ke ci tsokoki daban-daban a baya da kafadu.
• 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 Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen, wanda ke shiga tsokoki na ka da kuma inganta kwanciyar hankali.
• Badan ya durƙusa kamar yadda aka buga tare da squat: Wannan bambance-bambancen ya haɗu da bugun jini tare da squat, wanda ke ƙara ɗan ƙaramin motsa jiki zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya ta durƙusa?

• Band Bicep Curls: Wannan motsa jiki yana cika band ɗin durƙushewa ta hanyar ƙarfafa biceps, waɗanda tsokoki ne na biyu waɗanda ke cikin motsin raguwa, haɓaka ƙarfin ja gaba ɗaya.
• Push-ups: Yayin da farko motsa jiki na kirji, tura-ups kuma suna shiga kafadu da triceps, daidaita motsin motsi na band ɗin durƙusa tare da motsi motsi da haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya.