Hannun Hannu ɗaya

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

Sakonni ga Hannun Hannu ɗaya

Hannun Hannun Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ke da alhakin biceps, haɓaka sautin tsoka da ƙarfin jiki na sama. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi gwargwadon matakan ƙarfin mutum. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka ma'anar hannu, haɓaka daidaiton tsoka, da haɓaka ƙarfin aiki don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Hannun Hannu ɗaya

• Yanzu, yayin da kake riƙe hannunka na sama a tsaye, fitar da numfashi da murɗa ma'aunin nauyi yayin yin kwangilar biceps ɗinka. Ci gaba da ɗaga nauyin har sai an gama kwangilar biceps ɗin ku kuma dumbbell yana a matakin kafada.
• Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Sa'an nan kuma shaka kuma a hankali fara rage dumbbell baya zuwa wurin farawa.
• Maimaita wannan tsari don adadin maimaitawar da aka ba da shawarar sannan canza hannu.

Lajin Don yi Hannun Hannu ɗaya

• Guji Swinging: Kuskure na yau da kullun da mutane ke yi shine murɗa hannu ko yin amfani da ƙarfi don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Tabbatar cewa kuna sarrafa nauyi a duk lokacin motsi, ɗagawa da rage dumbbell ta amfani da biceps kawai.
• Motsi Mai Sarrafa: Wani maɓalli mai mahimmanci shine yin motsa jiki tare da motsi mai sarrafawa. Kar a yi gaggawar motsi. Maimakon haka, ɗaga nauyin a hankali da sarrafawa.

Hannun Hannu ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Hannun Hannu ɗaya?

Ee, masu farawa zasu iya yin motsa jiki ɗaya na Curl Curl. Babban motsa jiki ne don fara haɓaka ƙarfin bicep. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami wanda ke da masaniya game da ɗaukar nauyi, kamar mai horarwa, ya jagorance ku da farko.

Me ya sa ya wuce ga Hannun Hannu ɗaya?

• Curl Mai Wa'azi: Wannan sigar ta ƙunshi yin amfani da benci mai wa'azi don ware biceps, tare da hannu ɗaya yana murƙushe nauyi yayin da ɗayan yana hutawa.
• Hannun Hankali: Ana yin wannan lalurar yayin zaune, tare da bayan hannun hannunka na sama akan cinyarka ta ciki, yana mai da hankali kan ƙanƙancewar bicep.
• Girgizar Jikin Jikin Gishiri: Wannan lalurar tana kama da murɗa guduma, amma ana ɗaga nauyin a diagonal a cikin jiki, ana niyya ga sassa daban-daban na bicep da goshi.
• Ƙunƙasa Dumbbell Curl: Ana yin wannan curl a kan benci mai karkata, wanda ke canza kusurwar ɗagawa kuma yana ƙara ba da fifiko a kan dogon kan bicep.

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

• Tricep Dips: Yayin da hannaye ɗaya ke mayar da hankali kan biceps, tricep dips yana kaiwa kishiyar ƙungiyar tsoka - triceps. Wannan yana tabbatar da daidaiton ci gaba da ƙarfi akan hannu na sama.
• Matsakaicin Hankali: Wannan motsa jiki yana ware tsokar biceps kuma yana iyakance shigar wasu tsokoki, yana mai da shi babban madaidaici ga murƙushe hannu ɗaya. Yana taimakawa wajen samun kyakkyawan ma'anar kololuwa akan biceps ɗin ku.