Hammer Curl

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

Sakonni ga Hammer Curl

Hammer Curl wani ƙarfin motsa jiki ne wanda da farko ke kai hari ga biceps da gaɓoɓin hannu, yana ba da cikakkiyar motsa jiki ga manyan hannayen ku. Ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana haɓaka ma'anar tsoka da ƙarfi ba amma har ma yana inganta riko, wanda ke da amfani ga sauran motsa jiki na nauyi da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Hammer Curl

• Rike hannun sama a tsaye, fitar da numfashi da karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗin ku. 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.
• Maimaita wannan motsi don adadin maimaitawa.
• Ka tuna ka kiyaye gwiwar gwiwarka kusa da jikinka a kowane lokaci kuma kada ka yi amfani da baya ko kafadu don ɗaga ma'aunin nauyi; ya kamata biceps ɗinku suyi duk aikin.

Lajin Don yi Hammer Curl

• **Motsi Mai Sarrafawa**: Ka guje wa jarabar gaggauce ta lanƙwan guduma. Yana da mahimmanci a ɗagawa da rage ma'aunin nauyi ta hanyar sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma har ma yana tabbatar da cewa tsokoki suna aiki da cikakkiyar damar su.
• ** Nauyin Dama ***: Zabi nauyi mai wahala amma mai iya sarrafawa. Idan kuna gwagwarmaya don kula da tsari, ƙila nauyin ya yi nauyi sosai. A daya hannun, idan za ka iya sauƙi kammala fiye da 15 reps, shi yiwuwa ya yi haske.
• **Tsarin Numfashi**: Tuna yin numfashi yayin yin wannan motsa jiki. Yi numfashi yayin da kuke rage nauyi kuma ku fitar da numfashi kamar ku

Hammer Curl Tambayoyin Masu Nuna

Shi beginners za su iya Hammer Curl?

Haka ne, masu farawa za su iya yin motsa jiki na Hammer Curl, amma ya kamata su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma ba su lalata tsokoki ba. Yana da mahimmanci a koyi dabarar da ta dace don hana rauni. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su nuna aikin da farko. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Hammer Curl?

• Girgizar Jikin Jikin Gishiri: Maimakon kaɗa nauyi a tsaye, sai ka murɗa shi a jikinka zuwa kishiyar kafadarka.
• Ƙunƙasa Hammer Curls: An yi a kan benci na karkata, wannan bambancin yana ƙara yawan motsi kuma yana kaiwa sassa daban-daban na biceps da goshi.
• Hannun Hamma Guda Guda Guda: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane bicep daban-daban.
• Hammer Curl zuwa Latsa: Wannan motsa jiki ne na haɗin gwiwa inda zaku yi murƙushe guduma sannan ku danna nauyi sama, yin aiki duka biyun ku da kafadu.

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

• Tricep Dips: Tricep dips yana haɓaka hamma curls ta aiki akan ƙungiyar tsoka mai adawa, triceps. Wannan yana taimakawa wajen haifar da ma'auni tsakanin gaba da baya na babban hannu, inganta ƙarfin hannu gaba ɗaya da kwanciyar hankali.
• Hannun Hannun Hannu: Hannun hankali yana ware tsokar bicep mai kama da guduma curls amma tare da mai da hankali kan kololuwar bicep. Wannan yana tabbatar da cewa ana yin aiki da duk sassan bicep, wanda ke haifar da ƙarin daidaituwar ci gaban tsoka.