Juya wuyan hannu

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

Sakonni ga Juya wuyan hannu

Reverse Wrist Curl horo ne mai ƙarfi da nufin haɓaka tsokoki na gaba, wanda zai iya inganta ƙarfin kamawa da kwanciyar hankali. Yana da fa'ida sosai ga 'yan wasa ko daidaikun mutane da ke da hannu cikin ayyukan da ke buƙatar riko mai ƙarfi ko maimaita motsin wuyan hannu, kamar hawan dutse, wasan tennis, ko ɗaga nauyi. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya taimakawa hana raunin wuyan hannu, haɓaka ƙarfin hannu gaba ɗaya, da haɓaka aiki a cikin wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Juya wuyan hannu

• Ka kwantar da hannayenka akan cinyoyinka, barin wuyan hannu da nauyi su rataya a gefen gwiwoyinka.
• A hankali rage nauyi gwargwadon iko ta hanyar mika wuyan hannu zuwa ƙasa.
• Sa'an nan, ba tare da motsa hannuwanku ba, karkatar da wuyan hannu zuwa sama kamar yadda za su iya tafiya, yana ɗaga nauyi.
• Riƙe wannan matsayi na ɗan lokaci, sannan sannu a hankali rage nauyi zuwa wurin farawa, kammala maimaitawa ɗaya.

Lajin Don yi Juya wuyan hannu

• Yi amfani da Ma'aunin Haske: Kuskuren gama gari shine amfani da nauyi mai yawa. Juya wuyan hannu ba game da ɗaga nauyi ba; game da aiki tsokoki ne a gaban hannunka. Yin amfani da nauyi mai yawa zai iya haifar da mummunan tsari da yuwuwar raunin wuyan hannu da gaɓoɓin hannu. Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Motsi-hannun da Sarrafa: Yi motsa jiki tare da jinkirin motsi da sarrafawa. Kauce wa sauri, motsin motsi wanda zai iya raunana wuyan hannu. Ɗaga nauyi ta hanyar mika hannunka zuwa sama kamar yadda zai yiwu, ka riƙe na ɗan lokaci, sannan ka rage shi baya. Wannan yana tabbatar da cewa tsokoki suna da cikakken aiki a duk lokacin motsa jiki.
• Rike Rikon Ka

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. Wannan aikin yana da kyau don ƙarfafa tsokoki na gaba da wuyan hannu. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don hana rauni. Hakanan yana iya zama taimako ga masu farawa don neman jagora daga ƙwararrun motsa jiki lokacin farawa.

Me ya sa ya wuce ga Juya wuyan hannu?

• Barbell Reverse Wrist Curl: Maimakon amfani da dumbbells, wannan bambancin yana amfani da barbell. Kuna riƙe ƙwanƙwasa tare da riƙon hannu kuma kuna murɗa wuyan hannu zuwa sama.
• Juya Hannun Hannu guda ɗaya: Wannan bambancin ya haɗa da yin motsa jiki hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan tsokoki a kowane hannu daban-daban.
• Reverse Wrist Curl with Resistance Band: Wannan bambancin yana maye gurbin ma'auni tare da bandeji mai juriya, yana ba da nau'in tashin hankali daban-daban don yin aiki da tsokoki.
• Tsayayye Reverse Wrist Curl: A cikin wannan bambancin, kuna tashi yayin aiwatar da motsa jiki, wanda ke haɗa ainihin ku kuma yana inganta daidaito da matsayi.

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

• Hammer Curls: Hammer curls suna aiki akan brachioradialis, tsokar gaba, da kuma brachialis, tsokar hannu na sama. Wannan motsa jiki yana cike da jujjuyawar wuyan hannu ta hanyar ƙarfafa waɗannan tsokoki, waɗanda ke taimakawa cikin kwanciyar hankali da motsi.
• Tafiya na Manomi: Wannan darasi yana inganta ƙarfin riko gabaɗaya da juriya, wanda ke haɓaka juzu'in murƙushe wuyan hannu ta hanyar haɓaka ikon kiyaye wuyan hannu a cikin matsayi mai tsayi, maɓalli na juzu'i na murƙushe wuyan hannu.