Juya wuyan hannu

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

Sakonni ga Juya wuyan hannu

Reverse Wrist Curl horo ne mai ƙarfi wanda ke kaiwa ga fiɗa na gaba, yana taimakawa wajen haɓaka ƙarfi da kwanciyar hankali. Ya dace da ’yan wasa, masu hawan dutse, ko duk wanda ke amfani da hannayensu sosai a cikin ayyukansu na yau da kullun ko aikinsu. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa hana raunin wuyan hannu, haɓaka ƙarfin hannun ku, da yuwuwar haɓaka aikin ku a cikin wasanni da ayyukan da ke buƙatar riko mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Juya wuyan hannu

• Ka kwantar da hannayenka a kan cinyoyinka ko a gefen tebur ko benci, ba da damar wuyan hannu su rataye a gefen.
• Tsayawa hannun gaban ku a tsaye, a hankali murɗa dumbbells sama ta hanyar lanƙwasa wuyan hannu zuwa jikin ku.
• Riƙe matsayi a saman na ɗan lokaci, tabbatar da cewa tsokoki sun cika kwangila.
• A hankali rage dumbbells baya zuwa wurin farawa, tabbatar da tsawaita wuyan hannu. Maimaita wannan don adadin maimaitawa da kuke so.

Lajin Don yi Juya wuyan hannu

• Motsi Mai Sarrafa: Guji motsi da sauri. Madadin haka, ɗaga nauyi a hankali, sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma kuma yana tabbatar da cewa tsokoki suna da niyya daidai.
• Nauyin Da Ya dace: Yi amfani da ma'aunin nauyi waɗanda ke da ƙalubale amma masu iya sarrafawa. Yin amfani da ma'aunin nauyi da yawa zai iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni. Yana da kyau a fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da amfani da cikakken kewayon motsi. Wannan yana nufin rage dumbbells kamar yadda zai yiwu sannan kuma tayar da su gwargwadon yadda za ku iya. 5

Juya wuyan hannu Tambayoyin Masu Nuna

Shi beginners za su iya Juya wuyan hannu?

Ee, mafari na iya yin jujjuyawar ƙwanƙwasa hannu. Motsa jiki ne mai sauƙi wanda ke taimakawa wajen ƙarfafa hannaye da inganta sassaucin wuyan hannu. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara da ma'aunin nauyi ko ma nauyin mashaya kawai, kuma a hankali suna ƙaruwa yayin da ƙarfinsu ya inganta. Hakanan yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni.

Me ya sa ya wuce ga Juya wuyan hannu?

• Dumbbell Reverse Wrist Curl: Maimakon amfani da barbell, wannan bambancin yana amfani da dumbbell, yana ba ku damar mayar da hankali ga kowane hannu daban-daban.
• Cable Reverse Wrist Curl: Wannan bambancin yana amfani da na'ura ta kebul, yana ba da ci gaba da tashin hankali a cikin motsi da yiwuwar ƙara ƙarfin motsa jiki.
• Ƙunƙasa Ƙunƙasa Ƙunƙasa: Ana yin wannan ta hanyar sanya hannayen ku a kan benci mai karkata, wanda zai iya canza kusurwar motsa jiki kuma ya sa tsokoki daban-daban.
• Juya Hannun Hannu Biyu: A cikin wannan bambancin, kuna yin motsa jiki da hannaye biyu a lokaci guda, wanda zai iya adana lokaci kuma yana ƙara ƙalubalen.

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

• Hammer Curls wani motsa jiki ne mai fa'ida wanda ke haɗuwa da kyau tare da Reverse Wrist Curls, yayin da suke aiki duka biyun biceps da brachioradialis, tsokar goshi, haɓaka ƙarfin hannu gaba ɗaya da kwanciyar hankali.
• Tafiyar Manomi shine ƙarin motsa jiki ga Juya wuyan hannu yayin da yake haɓaka juriya da ƙarfi, wanda ke da mahimmanci don aiwatar da Juya wuyan hannu cikin inganci da aminci.