Turawa akan dunkulallen hannu: abin da suka bayar da yadda ake yin turawa daidai a dunƙule

Turawa a dunkulallen hannu don masu farawa zai zama da wahala, da farko, saboda jin zafi mai raɗaɗi tare da irin wannan saitin hannayen. Wannan aikin bai dace ba a matakan farko na sanin duniya wasanni. Kula da tushe - koya don yin turawa a cikin hanyar da aka saba, tare da saitin hannaye daban. Wani bambanci shine cewa jikin ɗan wasan ya fi 5-10 cm tsayi sama da ƙasa, wanda ke nufin cewa dole ne ya tafi ƙasa. Zai zama kamar 5 cm kawai - amma kun gwada shi, kuma nan da nan zaku fahimci bambanci a cikin rikitarwa.

Duk da haka, wannan aikin yana buƙatar cikakkiyar ma'anar daidaituwa, saboda daidaitawa akan hannaye rufaffiyar ya fi wuya fiye da tsayawa akan tafin hannu.

Babban bambanci tsakanin wannan turawa da na gargajiya shine cewa hannaye suna haɗe a cikin dunkulallen hannu kuma sun kasance cikin wannan matsayin a duk matakan motsa jiki. Fasahar aiwatar da kisa kusan iri daya ce.

Koyaya, akwai nuances ba tare da abin da ba ku yuwuwar cimma nasarar da kuke so ba. Da yake magana game da manufofi, bari muyi magana game da dalilin da yasa turawa da matsafa kuma wanene zai amfana da wannan fasahar.

Menene aikin don

Don haka, menene turawa akan dunkulallen hannu ya bayar, bari mu lissafa:

• Matsayi mafi girma fiye da motsa jiki na gargajiya;
• Tabbatar da tasirin jirgin sama na dunkulallen hannu;
• Powerara ƙarfin fashewar abubuwa;
• Rage ƙwarin jijiyoyin wuya;
• Thearfafa hannaye da haɗin gwiwa na ɗamarar kafaɗa;
• Aara ƙarfin daidaitawa.

Dangane da duk abubuwan da ke sama, fa'idodi na turawa a kan dunkulallen hannu za su fi jin daɗinsu ta musamman daga masu kokawa na nau'ikan fasahar karawa, inda ake buƙatar ikon busawa da hannu masu ƙarfi.

Wadanne tsokoki suke ciki

Domin gano yadda ake turawa sama-sama a kasa, dole ne ku fahimci wadanne tsokoki suke aiki a lokaci guda:

1. Muscleswayoyin da ake niyya: kirji, triceps, gaba da tsakiya delta;
2. Mafi girman tsoka, trapezium da ƙafafu suna karɓar lodi na tsaye;
3. Musclesananan tsokoki suna da alhakin daidaitawa;
4. Latsa;
5. Jijiyoyi da jijiyoyin hannu, da kuma kafada da gwiwar hannu, suna aiki sosai.

Fa'idodi da illolin motsa jiki

Kamar yadda aka ambata a sama, irin waɗannan abubuwan turawa suna haɓaka tsokoki na ɗamarar kafaɗa, kuma suna haifar da ƙarfin fashewar buɗa hannu. Masu gwagwarmaya suna koyon bugawa da sauri da sauri, bugun ya zama mai raɗaɗi, rikon yayi ƙarfi. Hakanan, ƙarfin ɗan wasan yana ƙaruwa kuma ƙwarewar ƙasusuwa yana raguwa.

Wannan aikin yana da wahala fiye da yadda aka saba turawa, saboda haka, 'yan wasa ne ke amfani dashi sosai wadanda suke son kara kayansu. Yana ba ka damar hanzarta gina taimakon tsoka da ƙarfafa triceps. Hakanan, haɗin gwiwa da jijiyoyi sun ƙarfafa, tsokoki sun zama na roba.

Fa'idodi da illolin turawa a dunƙule a dunkule daga ƙasa ba za a iya kwatanta su ba, fa'idodin sun fi yawa. Cutar tana faruwa ne kawai idan an gudanar da aikin a gaban kasancewar abubuwan hanawa:

• Raunuka a wuyan hannu, gwiwar hannu ko kafadar kafaɗa, ratse ko jijiyoyi;
• Yanayi waɗanda basu dace da nauyin wasanni ba.

Bambanci

Idan kana so ka san yadda ake yin turawa a dunkulallen hannu don bunkasa jijiyoyi, bincika dukkan bambancin yiwuwar dabarar:

1. Akwai bambance-bambance dangane da saitin hannaye - mai fadi, matsakaici ko matsattsu (mafi ƙanƙan hannayen sune, ƙananan ƙwayoyin tsoka suna aiki kuma, akasin haka, ana ɗora ƙwayoyin);
2. Sanya yatsun ma yana da mahimmanci: idan ka juyar da manyan yatsu gaba, triceps zai loda, sanya su a ciki - pectorals, protrude out - the biceps will work;
3. Dogaro da saurin aiwatarwa - mai sauri, matsakaici ko santsi. Saurin da kuke yi na turawa, mafi girman gudu da ƙarfin bugun za ku isa;
4. Don inganta ƙarfin hali, ɗan hutawa a saman maki da ƙasan;
5. Masu gwagwarmaya galibi suna yin “abubuwa masu fashewa” na turawa (gami da tafawa a bayan baya), inda bugu da yatsu ke sauyawa;
6. Don yin aiki sosai a cikin delta, 'yan wasa suna yin wasan turawa na Thai - wanda ake jefa ƙafa ɗaya baya yayin zuriya;
7. Kwararrun 'yan wasa suna yin turawa a dunkule daya;
8. Masu farawa na iya fara sanya hannayensu a kan dumbbells ko yin turawa daga gwiwoyin su.

Kamar yadda kake gani, akwai zabi da yawa - duk wani dan wasa zai nemi hanyar kansa, koda kuwa yana da rashin lafiyar jiki. Bari mu bincika yadda ake koyon yadda ake yin turawa akan dunkulallen hannu daidai, saboda ba tare da wannan sakamakon ba zaku daɗe sosai.

Fasahar aiwatarwa

Daidaita bugun buɗaɗɗen bugun hannu daidai yake da fasahar motsa jiki ta gargajiya:

• Matsayin farawa: katako a kan miƙa hannaye, hannaye a rufe suke a cikin dunkulallen hannu, jiki a miƙe yake, ana duban gaba;
• Yayinda kake shakar iska, kasan kanka har zuwa wani mawuyacin yanayi;
• Yayin da kuke fitar da numfashi, ku tashi ba tare da jujjuyawa ba, kuna murda manema labarai;
• Yi nazarin dukkan bambance-bambancen motsa jiki dalla-dalla don gano wanda ya fi dacewa da burin ku;

Tukwici & Dabaru

Kafin haɗawa da ƙuƙwalwa a cikin shirin, muna ba da shawara cewa ku fahimci kanku da mahimman nuances:

1. Don masu farawa, muna ba da shawarar sanya tabarma mai taushi ko tawul a ƙarƙashin goge. Wannan zai sauƙaƙe abubuwan jin zafi;
2. Idan a matakin farko akwai matsala tare da wahala, gwada turawa daga gwiwa;
3. Domin kar a cutar da jijiyoyin jiki da jijiyoyi, ku kunsa bandejin roba a hannu;
4. Sauki mafi sauki na wannan turawar shine tare da matsakaita saitin hannaye da manyan yatsu gaba;
5. Yana da kyau a tsaya ta yadda kafafu zasu tsaya a bango - wannan zai hana zamewa;
6. A yayin aiwatarwa, yi ƙoƙarin kiyaye yawancin nauyi a kan ƙusoshin hannu na tsakiya da yatsun hannu;
7. Kar a bude goge, a sanya su cikin damuwa;
8. Kada ku tanƙwara a cikin jiki;
9. Babban mahimmanci ya kamata ya kasance a kan hannaye da kirji, ba a jiki ba. Matsar da hankali ba tare da jerking ba.

Don haka, mun gano cewa turawa a kan dunkulallen hannu ya girgiza, kamar yadda kuke gani, aikin yana da fa'idodi da yawa. Duk da haka, wanne ne mafi kyau, turawa a kan cams ko a kan dabino?

Bari mu fara da gaskiyar cewa rufaffen hannaye suna ba da damar ƙarfafa tsokoki kawai, amma har ma don haɓaka ƙarfin fashewar tasirin tasiri, haɓaka riko, da haɓaka matsayin ƙarfin ku. Idan burin ka shine ci gaban tsoka ko kuma kyakkyawar sauƙin hannu, gwada motsawa akai-akai akan tafin hannu. Idan kun fahimci menene ma'anar turawa a dunkulallen hannu, to ya bayyana gare ku cewa ya dace kawai da wasu rukuni na 'yan wasa. Kuma tabbas da kyar yake da amfani ga masu farawa, akasin tsarin gargajiya, wanda ya dace da kowane yanayi.

Kalli bidiyon: Duk Wanda Yabar Sallah Ta Wuceshi Da Ganganci To Koya Rama Bazata Karbu Ba - Sheikh Isah Ali Pantami (Yuli 2025).