Dumbbell Tsaye Daya Hannun Hannun Hannu

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

Sakonni ga Dumbbell Tsaye Daya Hannun Hannun Hannu

Dumbbell Tsaye Ɗayan Hannun Hannun Hannun Hannun Ƙarfin Ƙarfafa motsa jiki ne wanda ke niyya ga biceps da haɓaka warewar tsoka. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ci gaba, neman haɓaka ƙarfin hannu da ma'anarsa. Mutane za su so yin wannan motsa jiki don tasirinsa wajen haɓaka mayar da hankali ga tsoka, haɓaka ƙima, da bayar da mafi girman kewayon motsi fiye da curls na gargajiya.

Yanayinta: tsammanin nuni a nuni Dumbbell Tsaye Daya Hannun Hannun Hannu

• Sanya hannunka na kyauta akan kwatangwalo don tallafi kuma bari hannun da ke riƙe da dumbbell ya rataya ƙasa cikakke, tafin hannunka yana fuskantar gaba.
• A hankali ku karkatar da dumbbell sama zuwa ga kafadar ku, ku ajiye hannun ku na sama a tsaye kuma ku yi amfani da hannun gaban ku kawai don ɗaga nauyi.
• Riƙe ƙanƙara a saman na ɗan lokaci, sannan a hankali rage dumbbell baya zuwa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, sannan canza hannu kuma maimaita motsa jiki.

Lajin Don yi Dumbbell Tsaye Daya Hannun Hannun Hannu

• **A Gujewa Swinging**: Kuskure na gama gari shine a yi amfani da hanzari don murɗa dumbbell sama da ƙasa. Wannan ba kawai yana rage tasirin motsa jiki ba, amma kuma yana iya haifar da rauni. Don guje wa wannan, mayar da hankali kan yin amfani da bicep ɗin ku kawai don ɗaga dumbbell. Tsaya jikinka har yanzu kuma mayar da hankali kan sarrafa nauyi yayin da kake ɗagawa da rage shi.
• ** Numfashi ***: Tuna numfashi. Yi numfashi yayin da kuke sauke dumbbell kuma ku fitar da numfashi yayin da kuke murɗa shi. Numfashin da ya dace yana taimakawa wajen kiyaye matakan kuzarin ku kuma zai iya taimaka muku wajen mai da hankali kan motsi.
• ** Nauyi

Dumbbell Tsaye Daya Hannun Hannun Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Tsaye Daya Hannun Hannun Hannu?

Ee, masu farawa zasu iya yin Dumbbell Standing One Arm Concentration Curl motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki yana hari kan biceps kuma yana buƙatar mayar da hankali kan haɗin tsoka-tunani. Ana ba da shawarar samun mai koyarwa ko ƙwararren mai motsa jiki ya kula da masu farawa don tabbatar da cewa suna yin daidai.

Me ya sa ya wuce ga Dumbbell Tsaye Daya Hannun Hannun Hannu?

• Dumbbell Preacher Curl: Wannan bambancin ya ƙunshi amfani da benci mai wa'azi. Kuna kwantar da hannun ku a kan gangara mai santsi na benci kuma kuyi curl, wanda ke ware biceps yadda ya kamata.
• Ƙunƙasa Dumbbell Curl: A cikin wannan bambancin, kuna zaune a kan benci mai karkata kuma ku bar hannayenku su rataye. Sai ku yi curl, wanda ke ba da wani kusurwa daban na ƙarfafawa ga biceps.
• Hammer Curl: Wannan bambancin ya ƙunshi riƙe dumbbell tare da tsaka tsaki (hannun hannu suna fuskantar juna) da kuma murɗa nauyi sama. Wannan kuma yana shiga tsokoki na brachialis da brachioradialis ban da biceps.
• Dumbbell Zottman Curl: A cikin wannan bambancin, kuna farawa da na yau da kullun

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Tsaye Daya Hannun Hannun Hannu?

• Barbell Curl: Wannan motsa jiki ya cika Dumbbell Tsaye Daya Hannun Hannun Hannun Hannu kamar yadda kuma yake mai da hankali kan biceps. Duk da haka, yin amfani da ƙwanƙwasa zai iya taimakawa wajen ƙara ƙarfin gabaɗaya da ƙwayar tsoka saboda ikon ɗaukar nauyi mai nauyi.
• Tricep Dips: Yayin da wannan motsa jiki ya fi mayar da hankali ga triceps, yana cike da Dumbbell Standing One Arm Concentration Curl ta inganta daidaituwa a ci gaban tsokar hannu. Ta hanyar yin aiki da biceps da triceps, za ku iya samun daidaito da daidaiton ƙarfin jiki da kamanni.