Dumbbell Sama da Bench Wrist Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Wrist Extensors

Sakonni ga Dumbbell Sama da Bench Wrist Curl

Dumbbell Over Bench Wrist Curl shine horarwar horarwa mai karfi da aka mayar da hankali wanda ke kaiwa ga tsokoki na gaba, haɓaka ƙarfin riko da haɓaka sassaucin wuyan hannu. Yana da fa'ida musamman ga ƴan wasa da daidaikun mutane waɗanda suka dogara da riƙon su don wasanni ko ayyukan yau da kullun, kamar masu hawa hawa, masu ɗaukar nauyi, ko waɗanda ke cikin ayyukan ƙwaƙƙwaran hannu. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya haifar da kyakkyawan aiki a cikin ayyukan jiki, haɓaka juriyar tsokar gaba, da ingantaccen ƙarfin hannu da wuyan hannu gaba ɗaya.

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

• Kwanta hannuwanku a kan cinyoyinku tare da wuyan hannu da ke rataye a gefen gwiwoyinku, ku riƙe ƙarfin ku a kan dumbbells.
• A hankali runtse dumbbells gwargwadon iko, mika wuyan hannu zuwa ƙasa kuma ku ajiye hannayen ku a tsaye.
• Sa'an nan kuma, karkatar da dumbbells a sama kamar yadda zai yiwu yayin da kake ajiye hannayen gaba a kan cinyoyinka, yana matsi tsokoki na hannunka a saman motsi.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da dumbbells a cikin dukan motsa jiki.

Lajin Don yi Dumbbell Sama da Bench Wrist Curl

• Yi amfani da Nauyin Da Ya dace: Wani kuskuren gama gari shine amfani da dumbbells masu nauyi. Fara da ma'auni masu sauƙi kuma kuyi aikin ku yayin da ƙarfin ku ya ƙaru. Yin amfani da ma'aunin nauyi da yawa na iya haifar da rauni ko rauni a wuyan hannu da gaɓoɓin gaba.
• Motsi masu sarrafawa: Yana da mahimmanci a yi motsa jiki tare da jinkirin motsi masu sarrafawa. Ka guje wa jaraba don amfani da kuzari don ɗaga dumbbells. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi yayin motsa jiki. Rage dumbbells har zuwa dadi, sa'an nan kuma karkatar da su kamar yadda zai yiwu. Wannan yana tabbatar da cewa

Dumbbell Sama da Bench Wrist Curl Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Over Bench Wrist Curl. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Yayin da kuke jin daɗin motsa jiki kuma ƙarfin ku ya inganta, za ku iya ƙara nauyi a hankali. Koyaushe tuna don dumi kafin motsa jiki da kuma shimfiɗawa bayan haka don inganta sassauci da kuma hana raunin da ya faru.

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

• Tsaye Dumbbell Wrist Curl: A cikin wannan sigar, kuna tsaye tsaye kuma kuna riƙe dumbbells a ɓangarorin ku tare da tafin hannunku suna fuskantar gaba, kuna murɗa wuyan hannu zuwa sama.
• Juya Dumbbell Wrist Curl: Wannan yayi kama da madaurin hannu ko a tsaye, amma tafin hannunku suna fuskantar ƙasa maimakon sama, suna yin niyya ga tsokoki masu extensor a cikin goshin ku.
• Dumbbell Hammer Wrist Curl: Wannan bambancin ya haɗa da riƙe dumbbells a cikin guduma (kamar dai kuna gab da guduma ƙusa), tare da dabino suna fuskantar juna, da kuma karkatar da wuyan hannu zuwa sama.
• Daya-Arm Dumbbell Wrist Curl: Wannan sigar tana ba ku damar mai da hankali kan hannu ɗaya a lokaci ɗaya, ko dai yayin da kuke tsaye.

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

• Tafiya ta Manomi: Wannan darasi yana da matuƙar dacewa ga Dumbbell Over Bench Wrist Curl saboda yana kuma ƙarfafa hannun hannu da ƙarfin riko, waɗanda ke da mahimmanci don yin murƙushe wuyan hannu yadda ya kamata.
• Barbell Wrist Curls: Wannan motsa jiki yana cike da Dumbbell Over Bench Wrist Curl ta hanyar ƙaddamar da ƙungiyoyin tsoka guda ɗaya (hannun hannu da wuyan hannu) amma ta amfani da kayan aiki daban-daban (barbell maimakon dumbbell), yana ba da nau'i daban-daban na juriya kuma don haka inganta ƙarfin gaba ɗaya da jimiri. daga cikin wadannan tsokoki.