Darasi na #1 don Rage Flab na Hannun hannu

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Majalisar Amurka kan motsa jiki (ACE) a ƙarshe ta amsa tambayar da mata suke yi shekaru da yawa: ta yaya zan iya kawar da jigilar hannu kuma menene mafi kyawun motsa jiki na hannu don kaiwa wannan yanki mai wahala? Masana kimiyya a shirin motsa jiki da lafiya a Jami'ar Wisconsin-La Crosse sun gudanar da bincike ta hanyar amfani da mahalarta mata 70 don gano sau ɗaya kuma gaba ɗaya. Ta hanyar haɗa wayoyin lantarki na lantarki (EMG) zuwa triceps na mata yayin da suke yin darussan makamai daban-daban, masana kimiyya sun sami damar yin rikodin ayyukan tsoka na mata na ainihin lokaci kuma sun tantance wanne aikin hannu ke samar da mafi yawan aikin tsoka; karanta: fashewar hannu ya fi girma!

Sakamako daga EMG ya bayyana cewa turawar triangle ta yi rijistar mafi yawan aikin tsoka a tsakanin dukkan darussan da aka gwada wanda ya zama darasi na farko don kawar da jiggle hannu. Menene ƙari, ba kwa buƙatar kowane kayan aiki don aiwatar da wannan motsa jiki mai tasiri. Kamar turawa ta gargajiya, ana iya yin matattarar triangle akan gwiwoyinku ko yatsun kafa. Amma, maimakon daidaita hannayenku ƙarƙashin kafadu, hannayenku suna yin alwatika kai tsaye ƙarƙashin kirjin ku. Ya kamata yatsan yatsun hannun hagu da na dama su taru don su samar da saman triangle yayin da manyan yatsan ku suna nuni zuwa ga juna suna ƙirƙirar tushe madaidaiciya na triangle.Kamar yadda yake a cikin turawa na al'ada, mayar da hankali kan kiyaye ainihin jikin ku da jikin ku a cikin layi daya madaidaiciya yayin da kuka rage kanku kusan har zuwa ƙasa kuma ku koma wurin farawa. Kalli nunin bidiyo na wannan motsi (wanda aka samo a shafi na 3) anan.

Binciken ya nuna cewa triceps sun yi baya da tsoma baki kuma sun kunna tsokoki na hannu mai ƙarfi a cikin manyan matakai fiye da sauran ladubban jikin da aka gwada. Ƙananan darussan da aka yi nazari sun haɗa da haɓaka triceps na sama, turawa ƙasa, tura igiya, danna benci mai rufewa, da ƙarfe na ƙarfe na ƙarfe na triceps.

Makullin ganin sakamako daga waɗannan darasi na makamai guda uku, kamar duk ayyukan motsa jiki, shine tsari da aminci. "Triceps kickbacks da triangle tura-ups ba wai kawai sun samar da manyan matakan kunna tsoka ba, amma mafi yawan masu motsa jiki za su iya yin waɗannan ayyukan, ba tare da buƙatar kayan aiki da ɗan gajeren lokaci don samar da sakamako mai kyau lokacin da aka haɗa su. a cikin motsa jiki na yau da kullun," in ji Babban Jami'in Kimiyya na ACE Dr. Cedric X. Bryant. Ginin benci duk da haka, ya zo da kalma ɗaya na faɗakarwa. Duk da yake wannan motsi yana haifar da haɓakar tsoka mai yawa kuma yana iya sanya ƙarfi da yawa akan haɗin gwiwa na kafada don haka ci gaba da taka tsantsan.

Idan kun kasance kuna kwantar da hankalin ku kuyi tunani game da canza tsarin aikin ku na yau da kullun don haɗawa da waɗannan darussan makamai uku don bazara ba tare da tsoro ba! Shin akwai motsa jiki na makamai da gaske suke yi muku dabara? Da fatan za a raba mafi kyawun motsa jikin ku tare da mu a cikin bayanan da ke ƙasa.

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