Hannun Hannu Guda ɗaya Push-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hannun Hannu Guda ɗaya Push-up
The Single Arm Push-up shine kalubalen motsa jiki na jiki wanda da farko yana ƙarfafa ƙirji, kafadu, da tsokoki na tsakiya, yayin da yake haɓaka daidaito da daidaitawa. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin jiki na sama da haɓaka kwanciyar hankali ɗaya. Ta hanyar haɗa Push-ups Single Arm a cikin abubuwan yau da kullun, ɗaiɗaikun mutane na iya samun ingantacciyar wasan motsa jiki da babban matakin dacewa da aiki.
Yanayinta: tsammanin nuni a nuni Hannun Hannu Guda ɗaya Push-up
- Matsar da hannu ɗaya zuwa tsakiyar ƙirjin ku, yayin da aka sanya ɗayan hannu a bayan bayanku, wannan shine wurin farawa don tura hannu guda ɗaya.
- Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka, ajiye shi kusa da jikinka, har sai ƙirjinka ya kusan taɓa ƙasa.
- Matsa jikinka baya zuwa wurin farawa ta amfani da ƙarfin hannunka da tsokar ƙirji.
- Maimaita aikin don adadin da ake so na maimaitawa, sannan canza hannu kuma maimaita tsari iri ɗaya.
Lajin Don yi Hannun Hannu Guda ɗaya Push-up
- Daidaita Jiki: Ka kiyaye jikinka a madaidaiciyar layi tun daga kai zuwa diddige. Ka guji saƙar kwatangwalo ko ɗaga gindi da yawa, saboda hakan na iya haifar da rauni na baya kuma yana rage tasirin motsa jiki.
- Motsi Mai Sarrafa: Rage jikinka a hankali, motsi mai sarrafawa har sai ƙirjinka ya kusan taɓa ƙasa. Sannan, tura baya sama zuwa wurin farawa. Guji kuskuren gama gari na faduwa da sauri ko rashin yin ƙasa sosai. A hankali da zurfin da kuke tafiya, yawancin zaruruwan tsoka za ku shiga.
- Fasahar Numfashi: Shaka yayin da kake runtse jikinka, da fitar da numfashi yayin da kake turawa
Hannun Hannu Guda ɗaya Push-up Tambayoyin Masu Nuna
Shi beginners za su iya Hannun Hannu Guda ɗaya Push-up?
Gudun Hannu guda ɗaya yana da ƙalubale kuma yana buƙatar babban matakin ƙarfi da daidaito. Ba a ba da shawarar su ga masu farawa ba saboda babban matakin ƙarfi, musamman a cikin jiki da na sama, da ake buƙatar yin su daidai da aminci. Masu farawa yakamata su fara da tura-up na asali ko gyare-gyaren turawa (kamar ƙwanƙwasa gwiwa ko tura bango) don haɓaka ƙarfinsu kafin yunƙurin bambance-bambancen ci gaba kamar turawa ɗaya hannu. Hakanan yana da fa'ida a yi aiki tare da mai horarwa ko ƙwararrun motsa jiki don tabbatar da tsari da dabara mai kyau.
Me ya sa ya wuce ga Hannun Hannu Guda ɗaya Push-up?
- Hannun aikin magani na magani: Yin motsa jiki da hannu ɗaya akan ball na magani na iya ƙara ƙalubalen da kuma shigar da babban abin da ya kamata.
- Single Arm BOSU Ball Push-up: Wannan bambancin ya haɗa da yin turawa da hannu ɗaya akan ƙwallon BOSU, wanda ke ƙara wani abu na rashin kwanciyar hankali kuma yana ƙalubalanci ma'auni.
- Hannun Hannu Guda Guda Tare da Juyawa: Bayan turawa sama, zaku ɗaga hannun da ba ya aiki zuwa saman rufi, yana jujjuya jikin ku zuwa fuska ta gefe, wanda ke aiki da madaidaicin kafadu da kafadu.
- Single Arm Plyometric Push-up: Wannan ci-gaban ci-gaba ne inda kuke turawa sama da fashewar abin da ya isa ya daga hannun ku daga ƙasa, inganta ƙarfin ku da ƙarfin ku.
Me suna da abin da ya sanya ɗaukehawa ga Hannun Hannu Guda ɗaya Push-up?
- Dumbbell bench presses na iya haɗawa Single Arm Push-ups ta hanyar haɓaka ƙarfi a cikin pectorals, deltoids, da triceps, ƙungiyoyin tsoka iri ɗaya da ake amfani da su yayin Push-up na hannu guda ɗaya, don haka haɓaka aikinku da juriya.
- Layin renegade wani motsa jiki ne mai alaƙa kamar yadda ba wai kawai yana ƙarfafa tsokoki na hannu da kafada ba, har ma yana ƙalubalantar kwanciyar hankalin ku, kama da Single Arm Push-ups, ta hanyar buƙatar ku ɗaga nauyi tare da hannu ɗaya yayin riƙe matsayi na turawa. .
Karin kalmar raɓuwa ga Hannun Hannu Guda ɗaya Push-up
- Motsa motsa jiki na hannu daya
- Motsa jiki guda ɗaya na hannu
- Horon nauyin jiki tura-up
- Dabarar turawa hannu ɗaya
- Horon ƙarfi tare da tura hannu ɗaya
- motsa jiki na turawa bai ɗaya
- Motsa jiki na kirji
- Samfurin tura hannu guda ɗaya
- Babban bambance-bambancen turawa
- Hannu guda ɗaya na turawa don gina tsoka