Yatsun hannayensu suna da ƙarfin jiki. Rashin ƙarfinsu ya dogara ne akan yanayin dacewa da tsokoki, wanda ya sauya kuma ya kawar da matsala. Gudanar da darussan da ake nufi don bunkasa waɗannan tsokoki zai taimakawa sauyin juyawa don yin rikitarwa a aikace-aikace na gudanarwa don tsokoki na makamai da kafada.
Yi na farko motsi a kowane motsin jiki a cikin wani dumi-up rhythm, ba tare da yin amfani da karfi ƙoƙari, a kowace maimaita sake yin magana, hankali ƙara yawan muscle tashin hankali zuwa iyakar yiwu. Bi wannan doka kuma a lokacin da kake yin gwaji ga sauran ƙungiyoyin tsoka. Yi ƙoƙarin yin ƙungiyoyi tare da girma mafi girma tsakanin matsayi na ƙarshe da ƙarewa.
Ayyuka don yatsunsu basu da wuya sosai, amma suna da matukar tasiri ga rigakafin cututtuka. Za'a iya yin sau da yawa a rana tare da adadin repetitions daga 6 zuwa 10 a matsayin tsaye.
1. Ƙinƙantar da yatsa hannun hannun dãma, riƙe da babban phalanx ta hannun yatsa na hannun hagu, wanda zai yi aiki a matsayin goyon baya mai dorewa. Sa'an nan kuma juya yatsan hannunka da karfi, mai nuna ma'anar ta gaba tare da yatsa. Yi aikin tare da kowane yatsa na hannun dama, to, canza kayan aikin, kowane yatsa na hannun hagu da kuma ƙarewa tare da yatsun hannu.
2. Yi irin wannan motsi kamar yadda aka yi a cikin motsawar da ta gabata, amma ɗauka yatsan yatsa tare da yatsunsu huɗu na hannun dama da kuma madaidaiciya.
3. Yi motsi don tsokoki yada yatsunsu. Hanyar hannun hagu ya miƙe, yatsunsu suna nuna tsaye a sama. Za a yi amfani da shi azaman goyon baya mai ƙarfi. Tada yatsan yatsan hannu na dama da kuma babba na phalanx a cikin yatsunsu ko dabino na hagu. Sa'an nan kuma daidaita shi madaidaiciya. Yi wannan motsi ta farko tare da yatsunsu na hannun dama, sannan ka canza hannayenka.
4. Yi irin wannan motsi, amma tare da yatsunsu huɗu na hannu biyu.
5. Sanya hannun yatsan hannun dama zuwa cikin yatsan hannu, daga sama sama da dabino na hannun dama akan shi. Raga hannun hagu zuwa gaba, tsayayya da matsawan dabino na hannun dama.
6. Yi irin wannan motsi kamar yadda aka yi a cikin motsawar da ta gabata, kawai ka buge hannunka, ka shiga cikin hannunka, ya bayyana dabino.
7. Sanya hannayen hagu kuma sanya shi a kwance a matakin kirji, daga ƙasa ya kawo shi a hannun yatsan hannun dama kuma kama shi tare da yatsunsu ka bar. Sa'an nan kuma danna hannayenka a gaba da shugabanci kuma a lokaci guda juya tare da hannun dama. Yi amfani da hannun hagu don tsayayya. Bayan haka, canza matsayin matsayi kuma maimaita aikin.
8. Yi amfani da hannun yatsan hagu a hannunka, kama shi tare da hannun dama kuma juya hannun hagu don haɗin hannu ya haɗa.
9. Yi irin wannan motsi kamar yadda aka yi a cikin motsawar da ta gabata, kawai kaɗa hannunka na dama, juya hannunka sama ka kulla hannun hagu a gefen baya.
Yayin da kake yin samfurori 8 da 9, ajiye hannayenka a gefe a gaban kirjin ka. Domin kula da wannan matsayi, yatsata tsokoki na ƙafar kafar, wadda za ta samar da ƙarin aikin horo. Hanyoyin motsa jiki na hannu da kullun suna da tasiri mai amfani akan yanayin wuyan hannu da kafa hannu.
"Kayan Biceps" Comp. E.V. Dobrova