Dumbbell Tsayayyen Hannu Mai Juya Hannu

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Dumbbell Tsayayyen Hannu Mai Juya Hannu

Dumbbell Standing One Arm Reverse Curl wani ingantaccen motsa jiki ne wanda ke kaiwa brachioradialis, tsokar gaba, yana haɓaka ƙarfin hannun ku da kwanciyar hankali. Wannan motsa jiki yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta ƙarfin riko da tsokar gaba, wanda ke da fa'ida ga wasanni da ayyukan da ke buƙatar motsin hannu mai ƙarfi ko ƙarfi mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Dumbbell Tsayayyen Hannu Mai Juya Hannu

• Rike gwiwar gwiwar ku kusa da gangar jikin ku da hannun na sama a tsaye, sannan a hankali murɗa dumbbell zuwa sama yayin jujjuya hannun ku ta yadda tafin hannunku ya fuskanci gaba.
• Ci gaba da ɗaga dumbbell har sai an gama kwangilar biceps ɗin ku kuma dumbbell yana a matakin kafada.
• Riƙe wannan matsayi na kwangila na ɗan gajeren lokaci yayin da kake matse biceps.
• A hankali saukar da dumbbell baya zuwa wurin farawa, juya hannunka zuwa matsayinsa na asali, tabbatar da kiyaye motsin motsi kuma kada ku bar dumbbell ya faɗi ƙasa. Maimaita aikin tare da ɗayan hannu.

Lajin Don yi Dumbbell Tsayayyen Hannu Mai Juya Hannu

• **A Gujewa Amfani Da Lokaci:** Kuskure na yau da kullun shine amfani da kuzari don ɗaga nauyi, musamman lokacin da dumbbell yayi nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Don guje wa wannan, tabbatar da cewa kuna ɗagawa da rage dumbbell ta amfani da tsokoki na bicep da goshin gaba.
• **Kada Ku Kulle Hannunku:** Lokacin da kuke saukar da dumbbell, ku kula kada ku kulle gwiwar gwiwarku ko kuma ku mika hannunku gaba daya. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwa kuma yana iya haifar da rauni. Maimakon haka, ci gaba da ɗan lanƙwasa

Dumbbell Tsayayyen Hannu Mai Juya Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Tsayayyen Hannu Mai Juya Hannu?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Standing One Arm Reverse Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Ana kuma ba da shawarar a sami ƙwararrun ƙwararrun motsa jiki ko gogaggen mai zuwa motsa jiki ya fara nuna dabarar da ta dace. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Dumbbell Tsayayyen Hannu Mai Juya Hannu?

• Dumbbell Incline One Arm Reverse Curl: A cikin wannan sigar, za ku kwanta baya a kan benci mai karkata wanda ke canza kusurwar motsa jiki kuma yana kaiwa sassa daban-daban na bicep da hannun gaba.
• Dumbbell Standing Hammer Curl: Wannan bambancin ya ƙunshi riƙe dumbbell a tsaye, yana kwaikwayon motsin guduma, wanda ke haɗa da biceps da brachialis, tsoka na hannun sama.
• Dumbbell Tsayayye Supinated Curl: A cikin wannan bambancin, kuna farawa da tafin hannunku suna fuskantar jikin ku kuma juya su zuwa fuska yayin da kuke ɗaga dumbbell, yana taimakawa aiki duka biyun biceps da brachioradialis, tsokar goshi.
• Dumbbell Tsayayyen Zottman Curl:

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Tsayayyen Hannu Mai Juya Hannu?

• Dumbbell Bicep Curls: Ta hanyar mayar da hankali kan biceps brachii, wannan motsa jiki ya cika Dumbbell Standing One Arm Reverse Curl kamar yadda ya ba da damar daidaita ci gaban tsokoki na hannu, tabbatar da cewa ƙarfi da girman biceps suna tafiya tare da ci gaban brachialis. da kuma brachioradialis.
• Tricep Dips: Wannan motsa jiki yana hari triceps, ƙungiyar tsoka da ke gaba da biceps da brachialis. Ta hanyar ƙarfafa triceps, yana cika Dumbbell Standing One Arm Reverse Curl ta hanyar tabbatar da daidaitaccen ƙarfin hannu da hana duk wani rashin daidaituwar tsoka.