Lanƙwasa hannu ɗaya

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

Sakonni ga Lanƙwasa hannu ɗaya

Hannun Hannun Hannun Hannu ɗaya shine motsa jiki mai ƙarfi wanda ke kaiwa ga hannun gaba, yana haɓaka ƙarfi da kwanciyar hankali. Yana da kyakkyawan motsa jiki don 'yan wasa, masu hawan dutse, ko duk wanda ke neman inganta ikon hannunsu da na gaba. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka ƙarfin jikin ku gaba ɗaya, haɓaka wasan motsa jiki, da hana raunin da ke da alaƙa da wuyan hannu.

Yanayinta: tsammanin nuni a nuni Lanƙwasa hannu ɗaya

• Ka kwantar da gwiwar gwiwar ka a cinyarka tare da wuyan hannu kawai a kan gwiwa, barin hannunka ya rataye gefen.
• Sannu a hankali rage dumbbell kamar yadda zai yiwu, lanƙwasa wuyan hannu da ƙyale shi ya faɗaɗa gabaɗaya.
• Mayar da dumbbell baya sama zuwa saman rufin, murɗa wuyan hannu da amfani da tsokoki don ɗaga nauyi.
• Maimaita adadin maimaitawa da ake so, sannan canza zuwa ɗayan hannu kuma yi haka.

Lajin Don yi Lanƙwasa hannu ɗaya

• Sarrafa Nauyin: Kada ku yi amfani da nauyin da ya yi nauyi a gare ku. Wannan na iya haifar da siffa mara kyau ko rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da kuke samun ƙarfi. Koyaushe sarrafa nauyin duka a kan hanyar sama da kan hanyar ƙasa, kar a bar shi ya faɗi ko amfani da ƙarfi don ɗaga shi.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin rage nauyi har sai wuyan hannu ya cika cikakke sannan kuma daga sama har sai wuyan hannu ya zama cikakke. Guji maimaita juzu'i, saboda wannan na iya iyakance tasirin aikin.
• Kiyaye Hannun Hannun Ka Daidai: Ka guji karkatar da wuyan hannu zuwa gefe ko karkatar da shi yayin aikin. Wannan zai iya

Lanƙwasa hannu ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Lanƙwasa hannu ɗaya?

Ee, masu farawa zasu iya yin motsa jiki na Hannun hannu ɗaya. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki da farko yana kaiwa tsokoki a gaban hannu kuma zai iya taimakawa inganta ƙarfin riko. Ana ba da shawarar ƙara nauyi a hankali yayin da ƙarfi da jimiri suka inganta. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami ƙwararren ƙwararren ƙwararren ko mai horar da motsa jiki ya fara nuna dabarar da ta dace da farko.

Me ya sa ya wuce ga Lanƙwasa hannu ɗaya?

• Zaune Daya Hannun Hannun Hannu Mai Lanƙwasa A Kan Knee: A cikin wannan sigar, kuna zaune a kan benci tare da hannun gaban ku yana kan cinyar ku da wuyan hannu kusa da gwiwa, sannan ku murɗa dumbbell sama da ƙasa.
• Hannun Juya Hannu ɗaya ɗaya: Ana yin wannan ko dai a tsaye ko a zaune, amma maimakon murɗa wuyan hannu sama, sai ku karkatar da shi ƙasa, kuna aiki da tsokoki na baya na hannun gaba.
• Hannun Hannu ɗaya ɗaya tare da Resistance Band: Maimakon yin amfani da dumbbell, wannan bambancin ya haɗa da amfani da ƙungiyar juriya, yana ba da wani nau'i na tashin hankali da juriya.
• Hannun Hannu ɗaya ɗaya akan benci mai wa'azi: Wannan bambancin ya ƙunshi ɗora hannunka akan benci mai wa'azi tare da wuyan hannu yana rataye a gefensa, sannan murɗa dumbbell sama da ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Lanƙwasa hannu ɗaya?

• Juya wuya wulls curls: Wadannan ayyuka kan mambiya tsokoki na goshin, samar da daidaituwa ga tsokoki guda na hannu da kuma hana rashin daidaituwa na tsoka da kuma hana rashin daidaituwar tsoka guda.
• Tafiya na Manomi: Wannan motsa jiki yana haɓaka ƙarfin riko da juriyar gaɓoɓin hannu, yana haɓaka Ƙunƙarar Hannun Hannu ɗaya ta hanyar ƙarfafa tsokoki da ke cikin jujjuya wuyan hannu da haɓaka aikin gabaɗayan gaba.