Curl na wuyan hannu

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Wrist Flexors

Sakonni ga Curl na wuyan hannu

Curl na wuyan hannu wani ƙarfin horo ne mai ƙarfi wanda ke kaiwa ga tsokoki a gaban ku, yana taimakawa haɓaka ƙarfin riko da sassaucin wuyan hannu. Wannan motsa jiki ya dace ga daidaikun mutane waɗanda ke yin wasanni ko ayyukan da ke buƙatar sarrafa wuyan hannu mai ƙarfi, kamar wasan tennis, golf, ko ɗaga nauyi. Ta hanyar haɗa Curls na wuyan hannu a cikin aikin motsa jiki na yau da kullun, daidaikun mutane na iya haɓaka ayyukansu a cikin waɗannan ayyukan kuma su rage haɗarin raunin da ke da alaƙa da wuyan hannu.

Yanayinta: tsammanin nuni a nuni Curl na wuyan hannu

• Sanya hannayen ku a kan cinyoyin ku tare da wuyan hannu da ke rataye a kan gwiwoyinku, tabbatar da cewa hannayenku sun tsaya.
• A hankali karkatar da dumbbells zuwa ga biceps, yin kwangilar tsokoki na gaban hannunka yayin da kake ɗagawa.
• Riƙe matsayi na sama don na biyu, sannan sannu a hankali rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kula da dumbbells a duk lokacin motsa jiki.

Lajin Don yi Curl na wuyan hannu

• Riko da Ya dace: Riƙe dumbbell tare da ƙarfi mai ƙarfi. Yana da mahimmanci kada a kama nauyi sosai saboda hakan na iya dagula wuyan hannu.
• Motsi masu Sarrafawa: Guji yin motsi ko gaggawa. Madadin haka, murɗa nauyin a hankali kuma tare da sarrafawa. Rage shi baya a hankali kuma. Wannan zai taimaka wajen shigar da tsokoki na gaba da gaba yadda ya kamata.
• Guji Yin lodi: Kuskure ɗaya na yau da kullun shine amfani da ma'aunin nauyi mai nauyi. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Zai fi kyau a yi amfani da nauyi mai sauƙi da yin motsa jiki daidai.
• Cikakkun Motsi: Wani kuskuren gama gari shine rashin amfani da cikakken kewayon motsi. Tabbatar da mika wuyan hannu gabaki ɗaya

Curl na wuyan hannu Tambayoyin Masu Nuna

Shi beginners za su iya Curl na wuyan hannu?

Ee, masu farawa tabbas za su iya yin motsa jiki na wuyan hannu. Motsa jiki ne mai sauƙi kuma mai tasiri don ƙarfafa hannaye da inganta sassaucin wuyan hannu. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi kuma sannu a hankali suna ƙaruwa yayin da suke samun kwanciyar hankali da ƙarfi. Hakanan ya kamata a kiyaye tsari da fasaha mai kyau don guje wa kowane rauni. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Curl na wuyan hannu?

• Hammer Curl: Wannan ya haɗa da riƙe dumbbell a cikin tsaka tsaki (kamar riƙe guduma) da murɗa wuyan hannu.
• Wurin Lantarki Na Wuta: Ana yin wannan ta hanyar zama akan benci, sanya hannayenku akan cinyoyinku, da murɗa wuyan hannu tare da dumbbell a hannunku.
• Barbell Wrist Curl: Maimakon dumbbell, wannan bambancin yana amfani da barbell don yin kullun wuyan hannu.
• Curl Curl Bayan-Back-Back: Ana yin wannan bambancin ta hanyar riƙe da ƙararrawa a bayan bayanku tare da tafukan ku suna fuskantar baya, da murɗa wuyan hannu zuwa sama.

Me suna da abin da ya sanya ɗaukehawa ga Curl na wuyan hannu?

• Ƙarfin Ƙarfin Ƙarfi: Waɗannan na iya haɗawa da ayyuka kamar yin amfani da ƙwanƙwasa hannu ko ma ƙwallon damuwa, kuma suna haɓaka kullun hannu ta hanyar inganta ƙarfin hannunka da ƙarfin yatsa gaba ɗaya, wanda zai iya haɓaka ikonka na yin curls na wuyan hannu da sauran atisayen da ke buƙatar riko mai ƙarfi. .
• Hammer Curls: Wannan motsa jiki na bicep kuma yana haɗa hannun gaba da wuyan hannu, yana haɓaka curls na wuyan hannu ta hanyar haɓaka ƙarfi da juriyar waɗannan tsokoki, waɗanda zasu iya haɓaka aiki da kwanciyar hankali yayin murɗa wuyan hannu.