Dumbbell Tsaye Tsaye Daya Hannu

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Dumbbell Tsaye Tsaye Daya Hannu

Dumbbell Standing One Arm Extension motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafawa da sautin triceps, yana ba da gudummawa ga ma'anar hannu gaba ɗaya da ƙarfi. Wannan darasi ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da ayyukan tallafi waɗanda ke buƙatar motsi mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Dumbbell Tsaye Tsaye Daya Hannu

• Ƙara hannun da ke riƙe da dumbbell a sama da kai, cikakken mika hannunka don haka dumbbell yana kai tsaye sama da kafada.
• Lankwasa gwiwar hannu a hankali, rage dumbbell a bayan kai yayin da kake ajiye hannunka na sama a tsaye. Tabbatar cewa hannunka yana ko dai a gefenka ko a kan hip don kiyaye daidaito.
• Rage dumbbell har sai hannunka ya kasance daidai da bene, sannan a hankali ya ɗaga dumbbell zuwa wurin farawa, cika hannunka.
• Maimaita wannan motsi don adadin maimaitawa da kuke so kafin ku canza zuwa ɗayan hannu.

Lajin Don yi Dumbbell Tsaye Tsaye Daya Hannu

• Zaɓi Nauyin Da Ya dace: Fara da nauyi mai wahala amma mai iya sarrafawa. Ya kamata ya zama nauyi isa ya gajiyar da tsokoki a cikin maimaitawa 12-15, amma ba nauyi sosai ba har ya lalata siffar ku. Kuskure na yau da kullun shine yin amfani da nauyi mai yawa, wanda zai haifar da rauni ko rauni.
• Kiyaye gwiwar gwiwar hannu: Lokacin yin tsawaita, gwiwar gwiwar ya kamata ya kasance kusa da kai kuma kada ya motsa. Kuskure na yau da kullun shine barin gwiwar hannu ya nisanta daga jiki, wanda zai iya sanya damuwa mara amfani akan haɗin gwiwa na kafada kuma ya rage tasirin motsa jiki.
• Motsa jiki masu sarrafawa: Tabbatar da aiwatar da tsawaitawa da lokacin ragewa a cikin tsari mai sarrafawa. Ka guji barin dumbbell da sauri bayan tsawaitawa

Dumbbell Tsaye Tsaye Daya Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Tsaye Tsaye Daya Hannu?

Ee, masu farawa zasu iya yin aikin Dumbbell Standing One Arm Extension. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa don kauce wa rauni. Hakanan yana da mahimmanci a yi amfani da tsari da dabara mai kyau don yin niyya ga tsokoki da ake so da kuma hana damuwa. Kamar kowane sabon motsa jiki, masu farawa na iya so su fara ƙarƙashin jagorancin ƙwararrun ƙwararrun motsa jiki ko mai horo.

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

• Ƙwaƙwalwar Dumbbell One Arm Extension: A cikin wannan bambancin, kuna yin motsa jiki a kan benci na karkata wanda ke nufin triceps daga wani kusurwa daban.
• Dumbbell One Arm Overhead Extension: Maimakon mika hannu zuwa gefe, kuna ɗaga dumbbell sama, wanda zai iya taimakawa wajen shiga sassa daban-daban na triceps.
• Kwance Dumbbell Daya Hannu Extension: A cikin wannan bambancin, kun kwanta a kan benci mai lebur kuma ku shimfiɗa hannun zuwa sama, wanda zai iya samar da wani matakin juriya na daban da kuma kai hari ga triceps ta hanya ta musamman.
• Dumbbell One Arm Kickback: Ko da yake ba bambance-bambancen kai tsaye ba, wannan darasi kuma yana kaiwa triceps. Maimakon mika hannu daga kafada, kuna ajiye kafadar kafada kuma ku mika hannu daga gwiwar hannu

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

• Close-Grip Bench Press: Haɓakawa Dumbbell Tsaye Daya Tsawon Hannun Hannu, Kusa-Grip Bench Press yana hari triceps amma kuma yana haɗa kirji da kafadu, yana haɓaka ƙarfin jiki na sama gaba ɗaya.
• Crushers Skull: Crushers Kwanyar Kwanyar, kamar Dumbbell Standing One Arm Extension, keɓe triceps, amma kuma suna shigar da tsokoki masu daidaitawa a cikin wuyan hannu da goshi, suna haɓaka ƙarfin hannu gaba ɗaya da daidaito.