Dumbbell Palm Juyawa Juya Juya Sama Sama

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Dumbbell Palm Juyawa Juya Juya Sama Sama

Dumbbell Palm Rotational Bent Over Row wani ƙarfin horo ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da baya, kafadu, da hannaye. Kyakkyawan zaɓi ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, suna neman haɓaka ƙarfin jiki da matsayi. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya haɓaka ma'anar tsoka, haɓaka ingantattun injiniyoyi na jiki, da haɓaka aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Palm Juyawa Juya Juya Sama Sama

• Lanƙwasa a kugu har sai jikinka ya kusan yin layi ɗaya da ƙasa, riƙe bayanka madaidaiciya da gwiwoyi sun ɗan lanƙwasa.
• Mika hannunka sosai don haka dumbbells suna rataye kai tsaye.
• Ja da dumbbells sama zuwa ga ƙirjin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare, juya tafin hannun ku don fuskantar jikin ku yayin da kuke ɗagawa.
• Rage dumbbells baya zuwa wurin farawa, jujjuya tafukan ku don fuskantar juna, kammala maimaita motsa jiki ɗaya.

Lajin Don yi Dumbbell Palm Juyawa Juya Juya Sama Sama

• Motsi Mai Sarrafa: Guji kuskuren gama gari na amfani da kuzari don ɗaga dumbbells. Madadin haka, ɗagawa da rage ma'aunin nauyi a hankali, sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma yana taimakawa wajen shiga tsokoki yadda ya kamata. Hakanan ya kamata a sarrafa jujjuyawar, tare da dabino suna fuskantar ciki a kasan motsi kuma a sama.
• Nauyin Da Ya dace: Zabi nauyin da zai ƙalubalanci ku amma ba ya lalata tsarin ku. Idan kuna ƙoƙarin kiyaye sigar daidai, ƙila nauyin ya yi nauyi sosai. A gefe guda, idan ba ku jin ƙalubale

Dumbbell Palm Juyawa Juya Juya Sama Sama Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Palm Juyawa Juya Juya Sama Sama?

Ee, tabbas masu farawa za su iya yin Dumbbell Palm Rotational Bent Over Row motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. A hankali, yayin da ƙarfin ku da fasaha suka inganta, za ku iya ƙara nauyi.

Me ya sa ya wuce ga Dumbbell Palm Juyawa Juya Juya Sama Sama?

• Rukunin Dumbbell Single-Arm yana ba ku damar mayar da hankali kan gefe ɗaya na jikin ku a lokaci guda, yana tabbatar da daidaito daidai ƙarfi da haɓaka tsoka a bangarorin biyu.
• Dumbbell Renegade Row ya haɗu da turawa sama da jere, yana samar da cikakken motsa jiki wanda ke kaiwa ga ƙirji, baya, da ainihin.
• Layin Pendlay yana amfani da barbell maimakon dumbbells kuma yana buƙatar ku ɗaga nauyi daga ƙasa tare da kowane wakilai, yana mai da hankali kan ƙananan baya da hamstrings.
• Zauren Cable Row yana amfani da na'urar kebul don samar da tashin hankali akai-akai, yana mai da shi ingantaccen motsa jiki don ƙarfafa ƙarfin baya da haɓaka matsayi.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Palm Juyawa Juya Juya Sama Sama?

• Dumbbell Bicep Curls: Wannan motsa jiki yana haɓaka ƙarfin hannu da juriya, wanda ke da mahimmanci don aiwatar da Dumbbell Palm Rotational Bent Over Row yadda ya kamata, kamar yadda kuma yana ɗaukar biceps yayin motsi.
• Lat Pulldowns: Wannan motsa jiki ya cika Dumbbell Palm Rotational Bent Over Row ta hanyar mai da hankali kan latissimus dorsi, mafi girman tsoka a baya, wanda kuma ake aiki a lokacin motsa jiki, don haka inganta ƙarfin jiki da matsayi.