Ƙwallon Ƙwallon Ƙwallon Ƙwararru

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Rollball.

Sakonni ga Ƙwallon Ƙwallon Ƙwallon Ƙwararru

The Roll Ball Forearm Extensors motsa jiki ne mai fa'ida motsa jiki wanda da farko ke hari tsokoki na gaba, yana taimakawa wajen ƙarfafa su da haɓaka ƙarfin riko. Wannan motsa jiki yana da kyau ga 'yan wasa, masu hawan dutse, ko daidaikun mutane waɗanda ke buƙatar ƙarfi da hannaye a cikin ayyukansu ko kuma kawai suna son haɓaka ƙarfin jikinsu na sama. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka juriyar tsokar hannun ku, haɓaka aikinku a cikin wasanni ko ayyukan da ke buƙatar riƙon hannu, har ma yana iya hana raunin da ya shafi raunin goshin gaba.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙwallon Ƙwararru

• Rike ƙaramin ball a hannunka, kamar ƙwallon tennis, tare da tafin hannunka yana fuskantar ƙasa.
• A hankali matse kwallon, yin matsi na 'yan dakiku, sannan a hankali sakin matsin.
• Maimaita wannan motsi don saita adadin maimaitawa, yawanci tsakanin sau 10 zuwa 15.
• Tabbatar yin wannan motsa jiki a hannu biyu don kiyaye daidaito cikin ƙarfi da sassauci.

Lajin Don yi Ƙwallon Ƙwallon Ƙwallon Ƙwararru

• Riko Mai Kyau: Tabbatar cewa kuna da tsayin daka amma ba matsi sosai akan ƙwallon ba. Riƙe ƙwallon da ƙarfi na iya haifar da damuwa mara amfani a wuyan hannu da hannaye, wanda zai haifar da rashin jin daɗi da yuwuwar rauni. Rikon ku yakamata ya kasance da ƙarfi don sarrafa ƙwallon amma ba matsewa ba har yana haifar da ciwo ko rashin jin daɗi.
• Motsi masu Sarrafawa: Guji motsin gaggawa ko karkarwa. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan ba wai kawai yana taimakawa hana rauni ba amma har ma yana tabbatar da cewa ana aiwatar da abubuwan extensors na gaba da kyau.
• Matsawa Tsayawa: Aiwatar da matsa lamba akan ƙwallon a duk lokacin motsa jiki. Wannan zai tabbatar da cewa na'urorin tafi da hannunka suna ci gaba da aiki kuma kuna samun mafi kyawun motsa jiki.
• Hutu na yau da kullun

Ƙwallon Ƙwallon Ƙwallon Ƙwararru Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙwallon Ƙwararru?

Ee, masu farawa zasu iya yin motsa jiki na Roll Ball Forearm Extensors. Motsa jiki ne mai sauƙi kuma mai tasiri don ƙarfafa tsokoki a gaban hannun ku. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci don fara sannu a hankali kuma tabbatar da cewa kuna amfani da tsari daidai don hana rauni. Idan kun ji wani ciwo yayin motsa jiki, dakatar da nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙwallon Ƙwararru?

• Barbell Wrist Curl: A cikin wannan bambancin, kuna amfani da barbell maimakon ball. Zaku zauna akan benci tare da ɗora hannuwanku akan cinyoyinku da wuyan hannu a kan gwiwoyinku kawai, sannan kuna murƙushe ƙwanƙwasa sama da ƙasa ta hanyar motsa wuyan hannu.
• Tsabtacewar Juriya Koke baki: Wannan ya shafi yin amfani da juriya. Kuna tabbatar da ƙarshen band ɗin a ƙarƙashin ƙafarku kuma ku riƙe ɗayan ƙarshen a hannun ku, sannan ku shimfiɗa wuyan hannu zuwa juriyar band ɗin.
• Cable Machine Extension: Wannan bambancin yana amfani da na'urar kebul. Kuna haɗa madaidaicin sanda zuwa ƙaramin abin jan wuta, kama shi tare da riko da hannu, sa'annan ku shimfiɗa wuyan hannu don ja nauyi.
• Kettlebell Wrist

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙwallon Ƙwararru?

• Reverse Barbell Curls: Wannan motsa jiki ya cika Roll Ball Forearm Extensors ta hanyar mai da hankali kan rukunin tsoka guda ɗaya amma a cikin tsarin motsi daban-daban, yana ba da kyakkyawar hanyar da za ta iya ba da horo na gaba da kuma taimakawa wajen hana rashin daidaituwar tsoka.
• Hammer Curls: Waɗannan sun yi niyya duka biyun biceps da masu haɓaka gaba, suna samar da ƙarin aikin motsa jiki na sama wanda ya dace da keɓantaccen mayar da hankali na Roll Ball Forearm Extensors, yana taimakawa haɓaka ƙarfin hannu gaba ɗaya da kwanciyar hankali.