Na'urar Lissafin Gwajin Rataya
Auna juriyar riƙo naka
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautatsawon lokacin da ka rataya a sandar har ka gaza, riƙo mara ƙarfi, misali 45
Na'urar Lissafin Gwajin Rataya
Rataya gwaji ne mai sauƙi mai ƙarancin kayan aiki na juriyar riƙo da lafiyar kafaɗa, sananne a calisthenics, hawan dutse da motsa jiki na gama-gari. Shigar da yawan daƙiƙun da za ka iya rataya a sanda kuma wannan na'urar lissafi za ta tantance ka idan aka kwatanta da matsakaitan manya. Yi amfani da shi don gwada juriyar riƙo, bin diddigin ci gaba, da sanya burinka na gaba na lokacin rataya.
Gwajin rataya yana auna juriyar riƙo da daidaiton kafaɗa: ka rataya a sandar jan jiki da hannaye masu miƙe da riƙo mara ƙarfi, sannan ka auna tsawon lokacin da za ka iya kafin ka sake. A matsayin jagora na kusan ga manya, ƙasa da daƙiƙa 15 mara kyau ne, daƙiƙa 30–60 matsakaici ne, kuma sama da minti 2 mai kyau ƙwarai ne. Hanya ce mai ƙaramin tasiri don gina ƙarfin riƙo kuma mai amfani wajen hasashen aikin jan jiki, amma ka tsaya nan da nan idan ka ji ciwon kafaɗa.
Tambayoyin da Ake Yawan Yi
- What does the dead hang test measure?
- The dead hang test measures grip and forearm endurance, plus shoulder and upper-body stability. You hang from a bar with straight arms for as long as possible, and the time you hold reflects how long your grip can sustain your body weight.
- How do I do the dead hang test?
- Grip a pull-up bar with an overhand grip about shoulder-width apart, hang with arms fully extended and feet off the ground, and time how long you last. Enter your time to get a rating against general adult grip-endurance benchmarks.
- What is a good dead hang time?
- For adults, hanging around 30 seconds is a reasonable baseline, 60 seconds is strong, and beyond 90 seconds is excellent grip endurance. Times are lower for beginners and vary by body weight, so use the result to track your own progress over time.