Hannu ɗaya yana Mai da Hannun Hannu

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Wrist Extensors

Sakonni ga Hannu ɗaya yana Mai da Hannun Hannu

The One Arm Reverse Wrist Curl wani motsa jiki ne mai ƙarfi wanda da farko ke kaiwa ga tsokoki na gaba, haɓaka riko, haɓaka sassaucin wuyan hannu, da haɓaka ingantaccen kwanciyar hankali. Kyakkyawan motsa jiki ne ga 'yan wasan da suka dogara da ƙarfin hannunsu da sarrafa wuyan hannu, kamar 'yan wasan tennis, masu hawa hawa, da masu ɗaukar nauyi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa haɓaka aiki a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar aikin wuyan hannu, kuma yana iya taimakawa hana raunin wuyan hannu da gaɓoɓin hannu.

Yanayinta: tsammanin nuni a nuni Hannu ɗaya yana Mai da Hannun Hannu

• Sanya hannun hagu na hagu akan cinyarka ta hagu, tare da wuyan hannu da dumbbell suna rataye a gefen gwiwa, dabino yana fuskantar ƙasa.
• Sannu a hankali murɗa dumbbell sama ta hanyar lanƙwasa wuyan hannu, tare da matse hannun gabanka akan cinyarka don kwanciyar hankali.
• Da zarar wuyan hannu ya cika sosai, riƙe matsayi na ɗan lokaci don ƙara girman raguwa a cikin tsokoki na gaba.
• A hankali rage dumbbell baya zuwa wurin farawa, sannan maimaita motsa jiki don adadin maimaitawar da kuke so kafin ku canza zuwa hannun dama.

Lajin Don yi Hannu ɗaya yana Mai da Hannun Hannu

• Riko da Ya dace: Riƙe dumbbell tare da riko na sama (hannu yana fuskantar ƙasa). Rikon naku yakamata ya kasance mai ƙarfi amma kada ya wuce gona da iri don gujewa ƙulla wuyan hannu. Kuskure na yau da kullun shine kama nauyi sosai wanda zai iya haifar da rauni a wuyan hannu ko rauni.
• Motsi Mai Sarrafa: Rage dumbbell kamar yadda zai yiwu, sa'an nan kuma murɗa shi sama da yadda za ku iya. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Guji kuskuren gama gari na yin amfani da motsi mai sauri, mai kauri wanda zai iya haifar da rauni kuma ba zai yi tasiri sosai ga tsokoki da kuke ƙoƙarin ƙarfafawa ba.
• Kiyaye Hannunka Har yanzu: Ya kamata hannunka ya ci gaba da kasancewa a duk lokacin aikin, tare da hannunka da wuyan hannu kawai suna motsi. A

Hannu ɗaya yana Mai da Hannun Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Hannu ɗaya yana Mai da Hannun Hannu?

Ee, masu farawa za su iya yin motsa jiki na Juya hannu ɗaya. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don guje wa rauni da tabbatar da tsari mai kyau. Wannan motsa jiki yana hari ga tsokoki na gaba kuma zai iya taimakawa wajen inganta ƙarfin riko. Ana ba da shawarar koyaushe don samun mai koyarwa na sirri ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Har ila yau, ku tuna don dumi kafin fara kowane aikin motsa jiki.

Me ya sa ya wuce ga Hannu ɗaya yana Mai da Hannun Hannu?

• Zazzagewar Hannun Hannun Hannu ɗaya Mai Zama ɗaya tare da Dumbbell: Maimakon ƙwanƙwasa, wannan sigar tana amfani da dumbbell, yana ba da damar ƙarin iko na mutum ɗaya akan nauyi da motsi.
• Juya Hannun Hannun Hannu Daya Akan benci: Wannan bambancin yana sanya ku jingina kan benci, wanda zai iya samar da ƙarin kwanciyar hankali da mai da hankali kan tsokoki na gaba.
• Juya Hannun Hannu ɗaya-ɗaya tare da Resistance Band: Wannan sigar tana amfani da ƙungiyar juriya maimakon nauyi, tana ba da nau'in juriya daban-daban waɗanda za'a iya daidaita su cikin sauƙi.
• Hannun Juya Hannun Hannu ɗaya tare da Injin Cable: Wannan sigar tana amfani da injin kebul, wanda zai iya ba da juriya mai tsayi a cikin duka motsi.

Me suna da abin da ya sanya ɗaukehawa ga Hannu ɗaya yana Mai da Hannun Hannu?

• Hankalin hannu da Bala'i: Wannan darasi yana taimakawa wajen inganta ƙarfin juyawa na wuyan hannu, wanda ke da fa'ida ga wuyan wuyan hannu a lokacin da hannu ya juyar da ƙungiyar da ke cikin motsa jiki.
• Barbell wrist curls: Wannan darasi ya yi niyyar tsokoki na wuyan hannu, amma ta wata hanyar da ta juye da hannu a hannu da wuyan hannu da kuma inganta ƙarfin wuyan hannu.