Dumbbell yatsa

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

Sakonni ga Dumbbell yatsa

Ƙunƙarar yatsa na Dumbbell wani motsa jiki ne mai fa'ida wanda aka tsara don ƙarfafa hannun gaba da haɓaka ƙarfin kamawa, yana mai da shi kyakkyawan zaɓi ga 'yan wasa kamar masu hawan dutse, masu ɗaukar nauyi, da duk wanda ke amfani da rikon su akai-akai. Wannan darasi kuma yana da amfani ga daidaikun mutane waɗanda ke son haɓaka juriya da haɗin kai na hannunsu. Ta hanyar haɗa murhun yatsa na dumbbell a cikin aikin motsa jiki na yau da kullun, daidaikun mutane na iya haɓaka aikin su gabaɗaya a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar ƙarfin hannu da ƙima.

Yanayinta: tsammanin nuni a nuni Dumbbell yatsa

• Tsaya gwiwar gwiwar ku kusa da jikin ku kuma ku fitar da numfashi yayin da kuke karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗinku, hannun gaban ku kawai yakamata ya motsa, hannayen ku na sama yakamata su kasance a tsaye koyaushe.
• Ci gaba da motsi har sai an gama kwangilar biceps ɗin ku kuma dumbbells sun kasance a matakin kafada, riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Yanzu, inhale kuma sannu a hankali fara rage dumbbells baya zuwa wurin farawa.
• Maimaita aikin don adadin maimaitawar da aka ba da shawarar.

Lajin Don yi Dumbbell yatsa

• Form Da Ya Kamata: Riƙe dumbbells a hannaye biyu, dabino suna fuskantar sama, yayin da kuke zaune akan benci tare da gwiwar gwiwar ku a kan gwiwoyi. Bada dumbbells su mirgine yatsun ku, sannan ku mayar da su cikin tafin hannunku, sannan ku ɗaga dumbbells tare da wuyan hannu. Tabbatar cewa kun yi motsi a hankali kuma tare da sarrafawa don guje wa rauni.
• Guji Guguwa: Wannan ba aikin motsa jiki ba ne. Makullin murƙushe yatsa na dumbbell shine yin su a hankali da gangan. Guduwar motsa jiki na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Tsanani Daidaito: Kada ku bari dumbbells su huta a cikin tafin hannun ku a saman

Dumbbell yatsa Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell yatsa?

Ee, masu farawa zasu iya yin motsa jiki na yatsa na Dumbbell. Duk da haka, ya kamata su fara da nauyi mai sauƙi don kauce wa rauni kuma a hankali ƙara nauyi yayin da ƙarfin su ya inganta. Hakanan yana da mahimmanci don tabbatar da tsari da dabara mai kyau don haɓaka fa'idodin motsa jiki da hana rauni ko rauni. Idan ba a tabbatar ba, yana da kyau a nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dumbbell yatsa?

• Ƙarƙashin Ƙarƙashin Yatsa na Dumbbell: Ta hanyar kwanta a kan benci mai karkata, za ku iya kaiwa sassa daban-daban na tsokoki na gaba.
• Juya Dumbbell Finger Curls: Maimakon murɗa dumbbell sama, kuna murƙushe shi ƙasa, kuna aiki da extensors na goshin ku.
• Hannun Dumbbell Finger Curls: Wannan bambancin ya ƙunshi yin amfani da dumbbell guda ɗaya, mafi nauyi tare da hannaye biyu, yana ƙara juriya da ƙarfin motsa jiki.
• Tsaye Dumbbell Finger Curls: Ana yin wannan bambancin a tsaye, yana shigar da ainihin kuma yana ƙarfafa tsokoki ban da goshin gaba.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell yatsa?

• Curls Wrist: Curls na wuyan hannu yana aiki da tsokoki waɗanda ke sarrafa jujjuyawar wuyan hannu da tsawo na wuyan hannu, wanda a kaikaice yana goyan bayan tsokoki da ke cikin murƙushe yatsa, ta haka ne ke haɓaka tasirin motsa jiki.
• Juya Barbell Curls: Waɗannan ba wai kawai suna ƙarfafa biceps ba har ma da tsokoki a cikin goshin hannu da riko, ta haka inganta ikon yin murƙushe yatsa na dumbbell yadda ya kamata.