Mai Wa'azi Curl - Wrists

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: EZ Barbell: Jambar mai gyaran hawan bayananku.

Sakonni ga Mai Wa'azi Curl - Wrists

The Preacher Curl - motsa jiki na wuyan hannu wani aikin horar da nauyi ne da aka yi niyya da farko an tsara shi don ƙarfafawa da ƙara tsokoki na biceps da wuyan hannu. Yana da kyakkyawan zaɓi ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki ba wai yana haɓaka kamannin jikin ku kawai ba amma yana haɓaka wasan motsa jiki kuma yana rage haɗarin rauni na wuyan hannu da hannu.

Yanayinta: tsammanin nuni a nuni Mai Wa'azi Curl - Wrists

• Zaɓi nauyin da ake so akan barbell ko dumbbell, sannan ku zauna a kan benci mai wa'azi kuma ku riƙe barbell tare da tafin hannunku suna fuskantar sama.
• Sannu a hankali karkatar da kararrawa sama zuwa ga kafadu, ajiye hannayenka na sama da gwiwar hannu a tsaye a kan mashin benci.
• Dakata a saman motsi, matse biceps ɗin ku, sannan sannu a hankali rage nauyin baya har sai hannayenku sun cika cikakke.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da nauyin nauyi a kowane lokaci.

Lajin Don yi Mai Wa'azi Curl - Wrists

• Riko Mai Kyau: Lokacin kama kararrawa, hannayenka yakamata su kasance da faɗin kafada. Wannan shine daidaitaccen riko don curls mai wa'azi. Kuskure na yau da kullun shine kamawa da yawa ko kunkuntar, wanda zai iya iyakance tasirin aikin kuma yana iya haifar da rauni.
• Motsi Mai Sarrafa: Yayin aiwatar da curl, tabbatar da cewa motsin ku yana jinkiri da sarrafawa. Ka guji kuskuren yin amfani da hanzari don ɗaga nauyi, saboda wannan na iya haifar da sigar da ba ta dace ba da yiwuwar rauni. Ya kamata a mayar da hankali kan tsokoki da ake aiki, ba a kan motsi nauyi ba.
• Cikakkun Motsi: Don samun fa'ida daga cikin wa'azi curl, tabbatar da cewa kana amfani da cikakken kewayon

Mai Wa'azi Curl - Wrists Tambayoyin Masu Nuna

Shi beginners za su iya Mai Wa'azi Curl - Wrists?

Ee, mafari na iya yin aikin wa'azi Curl - Wrists. Wannan motsa jiki hanya ce mai kyau don ware biceps kuma ana iya yin ta da kayan aiki iri-iri ciki har da dumbbells, barbells, ko na'ura na USB. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata suyi la'akari da neman jagora daga ƙwararrun ƙwararrun motsa jiki don koyon dabarar dacewa.

Me ya sa ya wuce ga Mai Wa'azi Curl - Wrists?

• Juya wa'azi Curl: Maimakon nada ma'auni sama a cikin al'ada, za ku kama sandar tare da tafin hannunku suna fuskantar ƙasa, kuna niyya ga brachialis da tsokoki na brachioradialis.
• Mai Wa'azin Dumbbell Daya-Arm Daya: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya ta amfani da dumbbell, yana ba da damar mai da hankali kan haɗin gwiwa na mutum ɗaya.
• Hammer Preacher Curl: A cikin wannan bambance-bambancen, kuna amfani da riko mai tsaka-tsaki (hannun dabino suna fuskantar juna) don kai hari ga tsokar brachialis da brachioradialis a gaban hannu.
• Cable Preacher Curl: Maimakon ma'aunin nauyi na kyauta, wannan bambancin yana amfani da na'urar kebul, yana ba da tashin hankali akai-akai a ko'ina cikin kewayon motsi.

Me suna da abin da ya sanya ɗaukehawa ga Mai Wa'azi Curl - Wrists?

• Matsakaicin Hankali: Wannan darasi yana keɓance tsokar biceps, kama da curls na wa'azi, amma yana ba da damar yawan motsi, don haka yana haɓaka ƙayyadaddun motsi na curls mai wa'azi da haɓaka ci gaban bicep gabaɗaya.
• Tricep Pushdowns: Yayin da masu wa'azi ke mayar da hankali kan biceps, tricep pushdowns suna aiki da ƙungiyar tsoka mai adawa, triceps, tabbatar da daidaiton ƙarfin hannun sama da ci gaba.