Dakatar da Hannun Lantarki

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Brachialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachioradialis

Sakonni ga Dakatar da Hannun Lantarki

The Suspension Arm Curl wani aiki ne mai matukar tasiri da aka tsara don ƙarfafawa da sautin biceps da tsokoki na sama. Yana da kyau ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi cikin wahala ta hanyar canza yanayin jiki. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ma'anar tsoka ba, amma kuma yana inganta kwanciyar hankali da kuma kula da jiki gaba daya.

Yanayinta: tsammanin nuni a nuni Dakatar da Hannun Lantarki

• Riƙe hannaye tare da tafin hannunka suna fuskantar sama kuma ka jingina baya har sai jikinka ya kasance a ɗan kusurwa, ware ƙafafu da nisa, kuma tabbatar da mika hannunka gaba ɗaya a gabanka.
• Ƙunƙarar ƙwanƙwasa zuciyar ku kuma kula da madaidaiciyar layin jiki daga kan ku zuwa dugadugan ku.
• Lanƙwasa gwiwar gwiwarka kuma ka ja jikinka sama ta hanyar ja hannunka zuwa kafadunka, ka ajiye gwiwarka a tsaye kuma ka motsa hannunka kawai.
• Sannu a hankali rage jikin ku zuwa wurin farawa, mika hannuwanku cikakke, kuma maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Dakatar da Hannun Lantarki

• Cikakkun Motsi: Don samun fa'ida daga Tsarin Hannun Dakatarwa, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Fara tare da mika hannuwanku gabaɗaya, sannan ku murɗa su sama har sai hannayenku suna kusa da kafaɗunku. Ka guje wa rabin maimaitawa saboda ba za su cika aikin biceps ɗin ku ba.
• Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Kowane motsi yakamata a sarrafa shi kuma da gangan. Wannan yana nufin ƙin yin amfani da kuzari don karkatar da jikin ku sama da ƙasa. Madadin haka, mayar da hankali kan yin amfani da biceps ɗin ku don ja jikin ku sama da sannu a hankali runtse shi baya.
• Riko da kyau: Rikon ku akan madaurin dakatarwa shima yana da mahimmanci. Tabbatar da tafin hannunku

Dakatar da Hannun Lantarki Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Hannun Lantarki?

Ee, masu farawa zasu iya yin motsa jiki na Suspension Arm Curl. Koyaya, yana da mahimmanci don farawa da juriya mai haske don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Dakatar da Hannun Lantarki?

• Hannun Dakatar Dakatarwa: A cikin wannan bambancin, kun kwanta a bayanku tare da madaurin dakatarwa a sama da ku, kuna jan kanku don yin aikin biceps ɗinku.
• Dakatar da Hammer Curls: Wannan bambancin yana canza riko zuwa tsaka tsaki ko guduma, wanda zai iya taimakawa aiki sassa daban-daban na bicep da goshi.
• Tsaye Tsaye Tsaye Hannun Hannun Hannu: Wannan bambancin yana ba ku tsaye tsaye kuma kuna jingina baya, ja da kanku har zuwa madauri don yin aikin biceps.
• Dakatar da Hannun Hannu tare da Squat: Wannan bambancin yana ƙara squat zuwa murƙushe hannu, yana mai da shi cikakken motsa jiki wanda ke kai hari ga biceps, kafafu, da ainihin.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Hannun Lantarki?

• Tricep Dips: Wadannan suna shiga tsokoki masu adawa da wadanda suka yi aiki a lokacin Suspension Arm Curls, suna taimakawa wajen daidaita ma'auni a cikin ci gaban tsoka da kuma hana rauni, yayin da kuma inganta ƙarfin jiki na sama.
• Hammer Curls: Kamar Suspension Arm Curls, Hammer Curls suna kai hari ga biceps da brachialis, tsoka na hannu na sama, amma kuma suna shiga brachioradialis, tsoka na gaba, inganta daidaito da rabon tsokoki na hannu.