Dumbbell Sama da Bench One Arm Wrist Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Sama da Bench One Arm Wrist Curl

Dumbbell Sama da Bench One Arm Wrist Curl wani horo ne mai ƙarfi wanda aka yi niyya wanda da farko yana haɓaka tsokoki a cikin goshin hannu. Wannan motsa jiki ya dace da 'yan wasa, masu gina jiki, ko daidaikun mutane da ke da niyyar inganta ƙarfin rikonsu ko tsokar hannu. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka aikinku a cikin wasanni da motsa jiki waɗanda ke buƙatar ƙarfi mai ƙarfi, kuma yana iya taimakawa wajen daidaita haɓakar jikin ku na sama.

Yanayinta: tsammanin nuni a nuni Dumbbell Sama da Bench One Arm Wrist Curl

• Sanya hannunka akan cinyarka ko benci, barin hannunka tare da dumbbell ya rataye a gefen.
• Sannu a hankali rage dumbbell har zuwa yadda za ku iya, mika wuyan hannu kuma ku bar shi ya karkata zuwa ƙasa.
• Sa'an nan, murɗa dumbbell sama kamar yadda zai yiwu ta hanyar lanƙwasa wuyan hannu zuwa sama, tabbatar da kiyaye sauran hannunka a tsaye.
• Maimaita adadin maimaitawa da ake so, sannan canza zuwa ɗayan hannu.

Lajin Don yi Dumbbell Sama da Bench One Arm Wrist Curl

• Rike da kyau: Riƙe dumbbell tare da rik'on hannun hannu (hannun yana fuskantar sama), tabbatar da cewa yana da tsaro amma ba matsewa ba. Ya kamata a nannade yatsun ku a kusa da dumbbell, ba kawai rike shi da yatsanku ba. Kuskure na yau da kullun shine kama dumbbell sosai, wanda zai iya haifar da nau'in wuyan hannu.
• Motsi masu sarrafawa: Yi curl a hankali da sarrafawa. Guji motsi masu sauri, masu kauri saboda waɗannan na iya haifar da ƙunƙun tsoka kuma ba za su yi nisa da tsokar da ake so yadda ya kamata ba. Rage dumbbell har zuwa yadda za ku iya ba tare da ciwo ba, sannan ku mayar da shi sama kamar yadda zai yiwu.
• Guji Amfani da Wasu tsoka: Tabbatar da wuyan hannu ne kawai

Dumbbell Sama da Bench One Arm Wrist Curl Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Sama da Bench One Arm Wrist Curl?

Ee, masu farawa zasu iya yin aikin Dumbbell Over Bench One Arm Curl Curl. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da an yi shi daidai.

Me ya sa ya wuce ga Dumbbell Sama da Bench One Arm Wrist Curl?

• Tsaye Daya Hannun Dumbbell Wrist Curl: Ana yin wannan bambancin a tsaye, tare da mika hannunka cikakke kuma wuyan hannu yana murza dumbbell sama da ƙasa.
• Dumbbell Wrist Curl A kan Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da ɗora hannun hannun ku akan ƙwallon kwanciyar hankali maimakon benci, wanda zai iya haɗa ainihin ku kuma ya inganta daidaituwa.
• Juya Dumbbell Wrist Curl: Wannan bambancin ya haɗa da riƙe dumbbell tare da ɗorawa sama da karkatar da wuyan hannu zuwa sama, wanda ke kai hari ga tsokoki na extensor a cikin goshin hannu.
• Dumbbell Wrist Curl with Resistance Bands: Wannan bambancin ya haɗa da naɗa bandeji mai juriya a kusa da dumbbell da yin curl, wanda zai iya ƙara juriya da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Sama da Bench One Arm Wrist Curl?

• Reverse Wrist Curls: Wannan motsa jiki yana cike da Dumbbell Over Bench One Arm Wrist Curl ta hanyar yin niyya ga tsokoki masu tsauri a cikin gaɓoɓin hannu, waɗanda ba su da ƙarfi sosai a cikin murɗa hannun hannu ɗaya, don haka samar da daidaitaccen motsa jiki na gaba.
• Hammer Curls: Hammer curls ba wai kawai yana aiki da biceps da brachialis kamar curl na gargajiya ba, amma kuma suna haɗa brachioradialis, tsokar gaɓoɓin hannu, suna haɓaka Dumbbell Over Bench One Arm Wrist Curl ta ƙarfafa duka hannu.