Juya wuyan hannu

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Wrist Extensors

Sakonni ga Juya wuyan hannu

Reverse Wrist Curl wani ingantaccen motsa jiki ne wanda da farko yana ƙarfafa tsokoki masu extensor a cikin hannayen ku, haɓaka ƙarfin riko da haɓaka sassaucin wuyan hannu. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko daidaikun mutane waɗanda ke buƙatar ƙarfi da ƙarfi a cikin ayyukansu na yau da kullun, kamar masu hawan dutse ko 'yan wasan tennis. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don inganta aikinsu a wasanni, hana raunin wuyan hannu, ko kawai don cimma ƙarin sautin hannu da ma'auni.

Yanayinta: tsammanin nuni a nuni Juya wuyan hannu

• Riƙe dumbbell a hannunka, tabbatar da wuyan hannu yana rataye a gefen gwiwa.
• Sannu a hankali rage nauyi gwargwadon yiwuwa, lanƙwasa a wuyan hannu da ajiye sauran hannunka har yanzu.
• Sa'an nan, ɗaga nauyi kamar yadda za ku iya, sake lanƙwasa kawai a wuyan hannu.
• Maimaita wannan motsi don adadin maimaitawa da ake so, sannan canza zuwa ɗayan hannu.

Lajin Don yi Juya wuyan hannu

• Motsi masu sarrafawa: Guji motsi da sauri. Madadin haka, yi kowane curl a hankali kuma tare da sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma yana taimakawa wajen shiga tsokoki yadda ya kamata.
• Madaidaicin Nauyi: Yi amfani da nauyi mai wahala amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, ƙila ba za ku iya yin motsa jiki daidai ba, ƙara haɗarin rauni. Sabanin haka, idan nauyin ya yi nauyi sosai, ba za ku sami matsakaicin fa'ida daga motsa jiki ba.
• Ka guje wa wuce gona da iri: Lokacin rage nauyi, kar ka bari wuyan hannu ya sauke da yawa saboda zai iya raunana wuyan hannu. Motsi

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 kuma mai tasiri don ƙarfafa tsokoki na wuyan hannu, waɗanda galibi ana yin watsi da su a cikin ayyukan motsa jiki na yau da kullun. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi don guje wa rauni kuma a hankali ƙara nauyi yayin da ƙarfi ya inganta. Koyaushe tuna don kula da tsari mai kyau da sarrafawa yayin yin aikin motsa jiki don haɓaka fa'idodinsa da hana rauni.

Me ya sa ya wuce ga Juya wuyan hannu?

• Dumbbell Reverse Wrist Curl: Maimakon amfani da barbell, wannan bambancin yana amfani da dumbbells, wanda zai iya taimakawa wajen inganta daidaito da ƙarfin kowane hannu.
• Tsaye Juya Hannun Hannu: Ana yin wannan bambancin yayin tsaye, yana ƙara ƙarin ƙalubale ga ma'aunin ku da ainihin kwanciyar hankali.
• Juya Hannun Hannu Guda Daya: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan ƙarfin mutum ɗaya da sassaucin kowane hannu.
• Cable Reverse Wrist Curl: Wannan bambance-bambancen yana amfani da injin kebul, wanda zai iya samar da ingantaccen juriya a cikin duka motsi.

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

• Walk na Manomi: Wannan motsa jiki ne na jiki wanda musamman yana ƙarfafa tsokoki da tsokoki na gaba, kama da Reverse Wrist Curl, amma kuma yana haɗa ainihin jiki da ƙananan jiki, yana ba da ƙarin aikin motsa jiki.
• Hankalin hannu da Balaguro: Wannan darasi mai mayar da hankali kan juyawa na goshin, wanda zai iya taimakawa inganta wuyan hannu da kwanciyar hankali, hada fa'idodin ya samu daga Curl ta juye juyi.