Hammer Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Hammer Curl

Hammer Curl wani motsa jiki ne na gina ƙarfi da farko yana niyya ga biceps da tsokoki na brachialis, da kuma haɗa hannu da goshi. Ya dace da duk wanda ke neman haɓaka ƙarfin hannunsa na sama da ma'anar tsoka, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba. Mutane da yawa suna so su haɗa Hammer Curls cikin abubuwan yau da kullun don ingantacciyar ƙarfin riko, haɓakar kayan kwalliyar hannu, da kyakkyawan aiki a wasanni ko ayyukan da ke buƙatar ƙarfi da tsayayyun makamai.

Yanayinta: tsammanin nuni a nuni Hammer Curl

• Ka ajiye hannunka na sama a tsaye, fitar da numfashi da karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗinka. Ci gaba da ɗaga ma'auni har sai an gama kwangilar biceps ɗin ku kuma dumbbells sun kasance a matakin kafada. Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Inhale kuma sannu a hankali fara rage dumbbells baya zuwa wurin farawa.
• Tabbatar cewa kun kasance kusa da gwiwar gwiwar ku a kowane lokaci.
• Maimaita wannan motsi don adadin maimaitawa.

Lajin Don yi Hammer Curl

• **A Gujewa Swinging**: Kuskure na yau da kullun shine amfani da hanzari don ɗaga ma'auni, sau da yawa ta hanyar murɗa hannuwa ko karkatar da gangar jikin. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Don kauce wa wannan, mayar da hankali kan yin aikin a hankali tare da sarrafawa.
• ** Numfashi Daidai ***: Numfashi daidai yana da mahimmanci ga kowane motsa jiki, gami da Hammer Curl. Exhale yayin da kuke ɗaga dumbbells kuma ku shaka yayin da kuke sauke su. Wannan zai taimaka wajen kiyaye hawan jini da kuma hana dizziness.
• **Zaɓi Nauyin Da Ya dace**: Amfani da ma'auni

Hammer Curl Tambayoyin Masu Nuna

Shi beginners za su iya Hammer Curl?

Ee, masu farawa za su iya yin aikin motsa jiki na Hammer Curl. Yana da babban motsa jiki don ƙarfafa ƙarfi a cikin biceps da goshi. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma ba sa damuwa da tsokoki. Yayin da suke samun kwanciyar hankali tare da motsa jiki kuma ƙarfin su yana ƙaruwa, za su iya ƙara nauyi a hankali. Yana da kyau koyaushe a nemi jagora daga ƙwararrun motsa jiki lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Hammer Curl?

• Ƙunƙasa Hammer Curls: A cikin wannan bambancin, kuna yin aikin a kan benci mai karkata. Wannan matsayi yana ba da fifiko ga dogon kan biceps kuma ya haɗa da brachialis, tsoka na hannun sama.
• Girgizar Jikin Jiki: Maimakon karkatar da dumbbell a tsaye, a cikin wannan bambancin za ku karkatar da nauyin jikin ku zuwa ga kafadar kishiyar ku, wanda zai iya taimakawa wajen kai hari ga sassa daban-daban na bicep da hannun gaba.
• Hammer Curl tare da Resistance Makada: Wannan bambancin yana amfani da makada juriya maimakon dumbbells. Ƙungiyoyin suna ba da nau'in juriya daban-daban wanda zai iya taimakawa wajen inganta ƙarfin tsoka da juriya.
• Alternating Hammer Curl: A cikin wannan bambancin, maimakon ɗaga nauyin duka biyu a lokaci guda, kuna

Me suna da abin da ya sanya ɗaukehawa ga Hammer Curl?

• Tricep Dips: Wannan motsa jiki yana cike da Hammer Curl ta hanyar aiki da ƙungiyar tsoka mai adawa, triceps. Wannan zai iya taimakawa wajen kiyaye daidaitattun ci gaban tsoka a cikin makamai da haɓaka ƙarfin gaba ɗaya.
• Matsakaicin Hankali: Waɗannan su ne wani motsa jiki mai mai da hankali kan bicep wanda zai iya haɗa Hammer Curls. Hannun Hannun Hannu yana taimakawa wajen ware tsokar bicep, yana ba da damar mayar da hankali kan rukunin tsoka wanda Hammer Curls shima ke hari.