Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki

Sakonni ga Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu

Ginin gwiwar gwiwar hannu da ƙurar hannu-pronring motsa jiki wanda aka tsara don ƙara sassauci da kewayon motsi a cikin gwiwar hannu da kewayon motsi. Wannan madaidaicin shimfidawa ya dace da kowa da kowa, daga 'yan wasan da ke neman inganta aikin su ga mutanen da ke murmurewa daga rauni ko neman rage tashin hankali na tsoka. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullun, daidaikun mutane na iya taimakawa wajen hana raunin da ya faru, haɓaka ƙarfin jikinsu na sama gaba ɗaya, da haɓaka ayyukan aikin yau da kullun.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu

• A hankali a jujjuya hannunka don tafin hannunka yana fuskantar sama, ka rike hannunka madaidaiciya kuma a kulle gwiwar hannu.
• Riƙe wannan madaidaicin matsayi na kusan daƙiƙa 15 zuwa 30, jin shimfiɗa a hankali a hannun hannunka.
• Na gaba, a hankali juya hannun hannun ku zuwa matsayin farko, tare da tafin hannunku yana fuskantar ƙasa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, musanya tsakanin juyewa da juzu'i, kuma tabbatar da yin shi ga hannuwa biyu.

Lajin Don yi Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu

• Kula da Sarrafa: Lokacin yin tsayin gwiwar gwiwar hannu da miƙewa-hannun hannu, yana da mahimmanci a kula da sarrafawa cikin motsi. Ka guje wa firgita ko gaggawar motsi, saboda hakan na iya haifar da rauni ko rauni. Maimakon haka, motsawa cikin jinkirin da sarrafawa, mai da hankali kan shimfidawa da raguwa na tsokoki.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsin ku yayin motsa jiki. Don tsayin gwiwar gwiwar hannu, mika hannunka cikakke ba tare da kulle gwiwar gwiwar hannu ba. Don jujjuyawar juyi, juya hannunka da wuyan hannu gwargwadon yadda zai yiwu a kowace hanya. Rashin amfani da cikakken kewayon motsi na iya iyakance tasirin motsa jiki.
• Ka guje wa wuce gona da iri: Yayin da yake da mahimmanci a ji mikewa yayin wannan aikin

Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu?

Ee, mafari na iya kwata-kwata yin Extension na Elbow da Supination-Pronation Forearm Stretch motsa jiki. Wannan motsa jiki yana da sauƙi kuma mai sauƙi, yana sauƙaƙawa ga masu farawa suyi. Anan ga ainihin jagora akan yadda ake yin shi: . Lanƙwasa wuyan hannu, yana nuna hannunka zuwa ƙasa. Da dayan hannun ku, a hankali lanƙwasa wuyan hannu har sai kun ji laushi zuwa matsakaicin mikewa a cikin hannun ku. 2. Tsare-tsare-Ƙara: Miƙa hannunka a gabanka, tafin hannu sama. Juya tafin hannunka ƙasa sannan a baya sama don cikakken jujjuyawa. Ka tuna, kada ka taɓa jin wani zafi yayin yin waɗannan shimfidawa. Idan kun yi, mai yiwuwa kuna yin nisa sosai kuma kuna buƙatar rage kewayon motsinku. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake motsa jiki.

Me ya sa ya wuce ga Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu?

• Ƙarƙashin Ƙarƙashin Ƙaƙwalwar bango da Ƙarƙashin Ƙarfafawa: A cikin wannan sigar, kuna tsaye kuna fuskantar bango, mika hannunku waje da sanya tafin hannun ku a jikin bango, sannan a hankali juya hannun gaban ku don shimfiɗa tsokoki.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Wannan bambancin ya ƙunshi ɗaga hannun ku sama da kai, lanƙwasa gwiwar gwiwar ku da kuma tura shi a hankali tare da ɗayan hannun ku yayin jujjuya hannun ku.
• Miƙƙarfan gwagwarmaya bandawa tsawan Elbow Bow da kuma shimfida-faɗakarwar da aka shimfiɗa: don wannan bambance-bambancen, kuna yin amfani da banbanci don samar da karin tashin hankali yayin da kuke mika jikokinku kuma ya juya goshinku kuma ya juya goshinku kuma ya juya goshinku kuma ya juya goshinku kuma ya juya goshinka.
• Mai haskakawa mai haske da ƙimar ƙirar-musayar fuska: Wannan darasi ya ƙunshi riƙe karamin nauyi a hannunka kamar yadda ka mika gwiwar hannu

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Hannun Hannu Da Ƙaƙwalwa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu?

• Tricep Dips: Tricep dips suna niyya ga tsokoki na tricep waɗanda sune tsokoki masu adawa da biceps. Ƙarfafa waɗannan tsokoki na iya taimakawa wajen daidaita ƙarfin a hannunka, taimakawa wajen aiwatarwa da tasiri na Ƙarfafa Ƙwararru da Ƙarfafawa - Pronation Forearm Stretch.
• Curls na wuyan hannu: Curls na wuyan hannu na musamman yana kaiwa tsokoki na gaba, waɗanda ke da hannu kai tsaye a cikin juzu'i da motsin pronation. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya haɓaka ikon ku na yin Ƙwararren Ƙwallon Ƙaƙwalwa da Ƙarfafawa - Pronation Forearm Stretch, da yuwuwar haɓaka kewayon motsi.