KURSCHAK 2022 Problem 3

Let $a_{i,j}\enspace(\forall\enspace 1\leq i\leq n, 1\leq j\leq n)$ be $n^2$ real numbers such that $a_{i,j}+a_{j,i}=0\enspace\forall i, j$ (in particular, $a_{i,i}=0\enspace\forall i$ ). Prove that $${1\over n}\sum_{i=1}^{n}\left(\sum_{j=1}^{n} a_{i,j}\right)^2\leq{1\over2}\sum_{i=1}^{n}\sum_{j=1}^{n} a_{i,j}^2.$$