Tsaye Tsaye Daya Hannu
Bayani na Faraɗi
Sakonnin ƙafaTriceps, Kafa Na Hydrogen Ko Zaa Kamu.
Kayan aikiƙayan zuba
Musulunci Masu gudummawaTriceps Brachii
Musulunci Masu ɗauke da masu gudummawa
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Tsaye Daya Hannu
Tsaye Ɗayan Hannun Ƙarfafa Ƙarfafa motsa jiki ne mai ƙarfi wanda ke nufin triceps da tsokoki na tsakiya, yana ba da ingantaccen ƙarfin hannu da kwanciyar hankali. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Mutane da yawa za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da inganta ingantaccen daidaiton jiki da daidaitawa.
Yanayinta: tsammanin nuni a nuni Tsaye Tsaye Daya Hannu
- Mika hannu da ke rike da dumbbell kai tsaye sama da kai, ajiye gwiwar gwiwar ku kusa da kunnen ku.
- Lankwasa gwiwar hannu a hankali, rage dumbbell a bayan kai har sai hannunka ya samar da kusurwa 90-digiri.
- Dakata na ɗan lokaci, sannan ƙara hannunka baya zuwa wurin farawa, tabbatar da kiyaye gwiwar gwiwarka a tsaye kuma kusa da kunnenka a duk lokacin motsi.
- Maimaita wannan darasi don adadin maimaitawa da ake so, sannan canza zuwa ɗayan hannu.
Lajin Don yi Tsaye Tsaye Daya Hannu
- Motsi Mai Sarrafa: Miƙa hannunka zuwa sama, ɗaga dumbbell har sai hannunka ya cika. Tabbatar cewa motsi yana jinkiri kuma ana sarrafa shi. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga nauyi, wanda zai iya haifar da raunin tsoka ko rauni.
- Ci gaba da Mahimmancin Mahimmancin ku: Yayin da kuke yin motsa jiki, ci gaba da tsoma bakin ku. Wannan zai taimaka wajen kiyaye kwanciyar hankali da daidaituwa, hana motsin da ba'a so wanda zai iya shafar siffar ku ko haifar da rauni.
- Kada Ku Kulle Hannunku: Yayin da yake da mahimmanci don mika hannunka cikakke, kauce wa kulle gwiwar gwiwarka a saman motsi. Wannan yana sanya damuwa mara amfani akan haɗin gwiwa kuma zai iya haifar da rauni
Tsaye Tsaye Daya Hannu Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Tsaye Daya Hannu?
Ee, masu farawa zasu iya yin motsa jiki Tsaye Daya Tsaye. Duk da haka, ya kamata su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma ba sa damuwa da tsokoki. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Tsaye Tsaye Daya Hannu?
- Cable One Arm Tricep Extension: A cikin wannan bambance-bambance, kuna amfani da na'ura ta kebul, kuna riko hannun da hannu ɗaya kuma ƙara hannun ku don ja kebul ɗin zuwa ƙasa.
- Resistance Band One Arm Tricep Extension: Wannan bambancin yana amfani da band ɗin juriya, wanda kuke amintattu a ƙarƙashin ƙafarku kuma ku riƙe da hannu ɗaya, sannan mika hannun ku don ja band ɗin zuwa sama.
- Maɗaukaki a hannu Daya: Wannan bambance-bambancen ya ƙunshi tsaye tare da hannu ɗaya riƙe dumbbell ƙasa, to lanƙwasa da kuma shimfida gwiwar hannu don ɗaga nauyin.
- Zazzage Hannun 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 Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: A cikin wannan wurin zama, kuna zaune a kan benci tare da dumbbell a hannu ɗaya, sa'an nan kuma mika hannun ku don ɗaga nauyin sama.
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Tsaye Daya Hannu?
- Overarfin tsawan tsawaita kai tsaye: Wannan motsa jiki ya cika maya hannu daya ta hanyar aiki iri ɗaya tsoka daga wani rukuni na daban, yana ba da cikakkiyar motsa jiki ga kwararru.
- Push-ups: Push-ups suna aiki da triceps, kafadu, da tsokoki na ƙirji, suna haɓaka Tsayawa Tsaye Daya Hannu ta hanyar samar da ingantaccen motsa jiki na sama.
Karin kalmar raɓuwa ga Tsaye Tsaye Daya Hannu
- Dumbbell One Arm Extension
- Triceps Workout tare da Dumbbell
- Motsa Motsa Jiki tare da Dumbbell
- Tsaye Daya Arm Dumbbell Extension
- Ƙarfafa Triceps Arm ɗaya
- Dumbbell Workout don Manyan Makamai
- Single Arm Dumbbell Extension
- Tsaye Triceps Exercise
- Aikin motsa jiki na Hannu na sama
- Ƙarfafa Horarwa don Triceps tare da Dumbbell