Juya wuyan hannu

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Wrist Extensors

Sakonni ga Juya wuyan hannu

Reverse Wrist Curl wani motsa jiki ne na horarwa mai ƙarfi wanda ke da nisa musamman kuma yana haɓaka sassauci da ƙarfin tsokoki na gaban hannun ku, yana ba da gudummawar mafi kyawun riko. Wannan motsa jiki yana da kyau ga 'yan wasa, masu hawan dutse, ko duk wanda ya dogara da karfin su da karfin hannu don ayyukansu. Haɗa Reverse Wrist Curls a cikin aikin motsa jiki na yau da kullun na iya taimakawa haɓaka aikinku a cikin wasanni, hana raunin wuyan hannu, har ma da haɓaka ayyukan yau da kullun waɗanda ke buƙatar ƙarfin hannu da gaba.

Yanayinta: tsammanin nuni a nuni Juya wuyan hannu

• Ka kwantar da hannayenka a kan cinyoyinka, barin wuyan hannu da hannayenka su rataya akan gwiwoyi.
• A hankali ɗaga ma'aunin nauyi ta hanyar mika wuyan hannu da matsar da ƙwanƙolinku zuwa saman rufi, tare da matse hannuwanku a kan cinyoyinku.
• Dakata a saman motsi na ɗan lokaci, sannan a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da sarrafawa da motsi mai laushi a duk lokacin motsa jiki.

Lajin Don yi Juya wuyan hannu

• Zaɓin Riko da Nauyi: Riƙe barbell ko dumbbells tare da riko na sama (hannun suna fuskantar ƙasa). Fara da nauyin da ke da ƙalubale amma baya lalata sigar ku. Kuskure na gama gari shine zabar nauyin da ya yi nauyi, yana haifar da sifar da ba ta dace ba da yuwuwar rauni.
• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Ɗaga nauyi ta hanyar murɗa wuyan hannu zuwa sama, riƙe na daƙiƙa ɗaya a saman motsin, sannan a hankali rage shi baya ƙasa. Wannan motsi mai sarrafawa yana tabbatar da cewa kun cika tsokoki na gaba kuma ba ku dogara da kuzari ba.
• Cikakkun Motsi: Tabbatar amfani da cikakken kewayon motsi a cikin wuyan hannu. Kuskuren gama gari shine kawai karkata hannun hannu,

Juya wuyan hannu Tambayoyin Masu Nuna

Shi beginners za su iya Juya wuyan hannu?

Ee, tabbas masu farawa za su iya yin aikin Reverse Wrist Curl. Motsa jiki ne mai sauƙi wanda ke kai hari ga tsokoki a cikin goshi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da cewa kuna yin aikin daidai kuma don guje wa rauni. Yayin da kuke samun ƙarfi da ƙarfin gwiwa, zaku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Juya wuyan hannu?

• Dumbbell Reverse Wrist Curl: Maimakon yin amfani da barbell, wannan bambancin yana amfani da dumbbells, wanda zai iya taimakawa wajen ganowa da gyara rashin daidaituwa tsakanin makamai biyu.
• Wurin Wutar Wuta Mai Wuta: Ana yin wannan bambancin yayin zaune, wanda zai iya taimaka maka ka mai da hankali kan tsokoki na gaba ta hanyar kawar da buƙatar kiyaye daidaito.
• Juya Hannun Hannu Ɗaya: Ana yin wannan bambancin tare da hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane gaɓoɓin hannu daban-daban.
• Cable Machine Reverse Wrist Curl: Wannan bambancin yana amfani da na'ura na USB, wanda ke ba da tashin hankali akai-akai a ko'ina cikin kewayon motsi, mai yuwuwar haifar da haɓakar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Juya wuyan hannu?

• Har ila yau, motsa jiki na Hammer Curl yana cike da Reverse Wrist Curl saboda ba wai kawai yana ƙarfafa biceps ba amma har ma ya haɗa da brachioradialis, tsoka na gaba, inganta ƙarfin gaba da kwanciyar hankali.
• Motsin Tafiya na Manomi wani kyakkyawan madaidaici ne ga Juya wuyan hannu yayin da yake haɓaka ƙarfi da juriya, wanda ke da mahimmanci don yin jujjuyawar wuyan hannu yadda ya kamata da aminci.