Hannun Hankali
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hannun Hankali
Ƙaddamar da Hankali wani motsa jiki ne mai inganci wanda da farko ke kaiwa biceps, haɓaka ƙarfin jiki na sama da ma'anar tsoka. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun 'yan wasa, waɗanda ke da niyyar haɓaka ƙarfin hannu da ƙayatarwa. Mutane na iya zaɓar haɗa Curls na hankali a cikin abubuwan yau da kullun don iyawar sa na ware biceps, haɓaka haɓakar tsoka da sautin tsoka, da haɓaka ayyukan babban jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Hannun Hankali
- Sanya gwiwar gwiwar hannun dama zuwa cinyar ciki ta dama, tare da mika hannunka.
- A hankali murɗa dumbbell zuwa ƙirjinka, yayin da kake ajiye hannunka na sama da gwiwar gwiwarka a tsaye akan cinyarka.
- Riƙe ƙanƙara a saman na daƙiƙa ɗaya, sannan a hankali rage dumbbell baya zuwa wurin farawa.
- Maimaita motsa jiki don adadin da ake so na maimaitawa sannan canza zuwa ɗayan hannu.
Lajin Don yi Hannun Hankali
- **A guji Amfani da Lokacin Lokaci**: Kuskure na yau da kullun shine amfani da baya ko kafadu don ɗaga nauyi, wanda zai iya haifar da rauni da gazawar tsokar tsoka. Ya kamata a yi curls mai hankali ta amfani da ƙarfin bicep ɗin ku kawai. Tabbatar da ɗagawa da runtse dumbbell a cikin hanyar sarrafawa, mai da hankali kan ƙwayar tsoka da shakatawa.
- ** Zaɓin Nauyi Dama ***: Yin amfani da nauyin da ya yi nauyi zai iya haifar da siffar da ba ta dace ba da kuma yiwuwar rauni. Zaɓi nauyin da zai ba ku damar yin maimaitawa 8 zuwa 12 tare da sigar da ta dace. Idan ba za ku iya ba
Hannun Hankali Tambayoyin Masu Nuna
Shi beginners za su iya Hannun Hankali?
Ee, masu farawa zasu iya yin motsa jiki Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyan dabarun daidai kuma suyi la'akari da neman jagora daga ƙwararrun motsa jiki. Hakanan yana da mahimmanci don dumama kafin fara motsa jiki da kuma mikewa daga baya.
Me ya sa ya wuce ga Hannun Hankali?
- Hammer Concentration Curls: Wannan sigar tana amfani da rikon guduma (inda tafin hannunku ke fuskantar juna), wanda ke kaiwa ga tsokar brachialis tare da biceps.
- Tsaye Tsaye Curls: A cikin wannan bambancin, kuna yin curl yayin da kuke tsaye, kuna samar da wani kusurwa na juriya na daban da kuma shigar da ainihin ku don kwanciyar hankali.
- Mayar da hankali Mai Wa'azi: Wannan bambancin yana amfani da benci mai wa'azi don tallafawa hannu yayin curl, wanda zai iya taimakawa wajen ware biceps mafi kyau.
- Hannun Hannun Dumbbell Na Hannu ɗaya: Wannan bambancin ya ƙunshi yin amfani da dumbbell guda ɗaya da yin motsa jiki hannu ɗaya a lokaci guda, yana ba da damar mai da hankali kan kowane bicep daban-daban.
Me suna da abin da ya sanya ɗaukehawa ga Hannun Hankali?
- Curls mai wa'azi: Wannan darasi kuma yana mai da hankali kan biceps brachii, kama da narkar da hankali. Koyaya, ta hanyar daidaita makamai a kan benci mai wa'azi, yana rage shigar tsokoki na biyu, yana ba da damar ƙarin keɓewa da tsananin horon bicep.
- Tricep Dips: Yayin da ake maida hankali kan biceps, tricep dips yana aiki da ƙungiyar tsoka mai adawa, triceps. Wannan ma'auni yana taimakawa hana rashin daidaituwar tsoka kuma yana haɓaka ƙarfin hannu gaba ɗaya da daidaito.
Karin kalmar raɓuwa ga Hannun Hankali
- Cable Concentration Curl
- Ayyukan motsa jiki na niyya Bicep
- Ayyukan ƙarfafa Hannu na sama
- Ayyukan motsa jiki na USB don biceps
- Motsa Jiki Curl
- motsa jiki toning hannu
- Bicep Curl tare da Cable
- Motsa jiki na igiyoyi don manyan hannaye
- Ƙarfafa biceps tare da Ƙaddamar da hankali
- Cable Concentration Curl don toning hannu