Turawa a hannu daya: yadda ake koyon turawa a hannu daya da abin da suka bayar

Pusharfafa hannu ɗaya babban motsa jiki ne don nuna ƙoshin lafiyar jiki. Ana ganin yana da wuyar fasaha, don haka ba kowane mai farawa bane zai iya mallake shi. Af, ban da horo mai ƙarfi na jiki, ɗan wasa a nan zai buƙaci ingantaccen yanayin daidaituwa, saboda dole ne ya ci gaba da daidaitawa, kiyaye jikinsa a madaidaiciya, duk da ɗumbin, a gefe ɗaya kawai.

Waɗanne tsokoki suke ciki?

Idan kun san yadda ake yin turawa a hannu daya, to kun fahimci yadda yake da wahalar daidaitawa a wani bangare na tallafi, ajiye jiki a kwance a sandar. Yanzu kuyi tunanin cewa har yanzu ɗan wasan yana buƙatar ƙasa da tura jikin sama yayin aiwatarwa.

Irin wannan motsa jiki yana amfani da tsokoki da yawa na karfafawa, kusan dukkanin tsokoki, haka kuma, hakika, tsokoki na ƙashin hannu na sama.

Kuna so ku kalubalanci kanku? Koyi yadda ake yin turawa kamar wannan!

Don haka wane tsokoki ke aiki a cikin aikin?

• Triceps
• Tsokar kirji;
• Gaban delta;
• Latsa;
• Baya musculature;
• Stabilarfafa tsoka.

Fa'idodi, cutarwa da sabani

Kafin sanin yadda ake yin turawa a hannu daya, zamu binciki fa'idodi da rashin dacewar aikin, da kuma abubuwanda suka sabawa aikin.

Amfana

1. Dan wasan ya bunkasa karfin da ba a taba samu ba;
2. Yana horar da jimrewar musculature na babba;
3. Yana gina taimako mai ban mamaki na manyan gabobin jiki;
4. Horar da daidaito da daidaito;
5. Ya girgiza latsawa kuma yana ƙarfafa tsokoki na baya.

Cutar

Bari mu ci gaba da binciko abubuwan turawa hannu daya wadanda aka bita. Abu na gaba, bari mu matsa zuwa cutarwar da zata iya faruwa idan kayi aikin tare da nuna damuwa:

1. Raunin haɗin gwiwa: wuyan hannu, gwiwar hannu, kafada;
2. Duk wani ciwo a cikin tsokoki;
3. Hanyoyin kumburi, tare da haɓakar zafin jiki;
4. Aceraddamar da cututtuka na kullum;
5. Yanayi bayan ayyukan ciki, ciwon zuciya, bugun jini, radiation.

Idan kayi watsi da sabani, jiki ba kawai zai sami fa'ida ba, amma kuma zai sha wahala - zaka iya tsananta yanayinka.

Rashin amfani

1. Xwarewar aiwatarwa;
2. Haɗarin rauni (masu farawa ba za su iya kula da ma'auni ba);
3. Bukatar yin turawa a cikin kamfani tare da abokin tarayya (don masu farawa don yanar gizo).

Fasahar aiwatarwa

Kafin motsawa zuwa koyon dabarun, dole ne ku shirya sosai. Aƙalla, ba tare da wata matsala ba, yi jerin 50-70 na turawa a cikin sifa ta gargajiya, horar da ɓacin rai, haɓaka yanayin daidaitawa. Kujeru a kafa daya, kujerun Bulgaria, kujerun kafa, tafiya da hannu - duk wani atisaye da ke bukatar rike daidaito zai taimaka da wannan.

Darasi na shiri

Kafin mu fada muku yadda ake yin turawa hannu guda yadda yakamata don masu farawa, zamu gabatar muku da wasu darussan shirya shiri masu kyau:

• Positionauki matsayin farawa, kamar yadda yake a cikin kayan turawa na yau da kullun, ɗauki gabobin da ba sa aiki zuwa gefe kuma sanya shi a kan ƙwallon. Don haka, ba za ta shiga sahun gaba-gaba ba, amma za ta ƙirƙiri ƙarin tallafi.
• Yi ƙoƙarin yin turawa kamar yadda aka saba, amma sanya ƙashin da ba a yi aiki ba a ƙasa tare da gefen baya. Ba za ku iya samun cikakken dogaro da shi ba, kuma za ku iya ɗaukar hannun aiki da kyau;
• Yi aikin turawa a hannu daya, sanya shi a kan tallafi. A wannan yanayin, zaku rage kaya kuma a hankali zaku iya rage tsayi, kuna ƙoƙarin cire tallafi.

Algorithm na aiwatarwa

Yanzu bari a ƙarshe mu koyi yadda ake yin turawa a hannu ɗaya - dabarar, a hanya, ba ta da bambanci sosai da algorithm don abubuwan turawa na gargajiya. Bambancin kawai shine cewa dole ne kuyi turawa akan goyan baya ɗaya, wanda ya rikitar da aikin sosai.

• Tabbatar dumi jikin na sama: lilo da gabobin ka, karkatar da jikin ka, motsa jikin ka, shimfida gabban ka;
• Takeauki wurin farawa: sandar tana ɗaya hannun, baya baya madaidaiciya, an ɗaga kai, kallo yana kallon gaba, hannun da ba ya aiki ya ja da baya (ya kwanta a ƙasan baya);
• Yayin da kake numfashi, fara runtse kanka, lankwasa gaɓar aiki, ba tare da lanƙwasawa a baya ba kuma ba da gindi ba. Limitananan iyaka - ƙananan mafi kyau;
• Yayin da kake fitar da numfashi, ka tashi a hankali;
• Yi saiti 2 na sau 5-7.

Sabon kuskure

Don haka, kun san dabarun yadda ake turawa a hannu daya, yanzu bari muyi la'akari da kuskuren da yawancin 'yan wasa marasa kwarewa keyi.

• Bada baya lanƙwasa;
• Sun shimfiɗa ƙafafunsu da yawa, suna mai sauƙaƙe daidaita aikin da kuma ɗora duk nauyin daga triceps zuwa tsokoki na pectoral;
• Kada a bar jikin a tsaye a ƙasa. Da yawa suna ɗaukar ƙashin ƙugu zuwa gaɓar aiki, suna ɗaga kafaɗa na wanda ba ya aiki. A wannan yanayin, kuna sauƙaƙa daidaitawa da karɓar kaya kaɗan.

Yanzu kun san abin da turawa a hannu ɗaya ke bayarwa, kuma ku fahimci cewa aikin ya dace kawai da ƙwararrun athletesan wasa da ke da sifa ta jiki. Masu farawa ba za su iya yin hakan nan da nan ba, muna ba da shawarar kada ku daina kuma ci gaba da horo.

Sau da yawa yakan faru cewa sun fara yin nasara, dangane da wasu karkacewa daga madaidaiciyar dabara. A wannan yanayin, aikin ya zama mai sauƙi kuma akwai jaraba don ci gaba da wannan ruhun. Idan kuna son motsa jiki mai inganci, kuyi tunanin yadda zaku yi 1-hannu turawa daga bene daidai kuma kuyi ƙoƙari don cikakkiyar dabara.

Nasara a fagen wasanni!

Kalli bidiyon: Yanzu Yanzu Aka Tona Asirin Gwabnonin Arewa Akan Tallafin Abincin Korona (Mayu 2025).