Maɗa hannu ɗaya sama da biceps cur

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Brachialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachioradialis

Sakonni ga Maɗa hannu ɗaya sama da biceps cur

Band One Arm Overhead Biceps Curl motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafawa da sautin biceps, yayin da yake haɗa kafadu da ainihin. Ya dace da daidaikun mutane a duk matakan dacewa, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita juriya cikin sauƙi. Wannan motsa jiki yana da kyau ga waɗanda ke neman haɓaka ƙarfin jiki na sama da ma'anar tsoka, kuma ana iya yin shi cikin dacewa a ko'ina tare da ƙungiyar juriya, yana mai da shi ƙari mai yawa ga kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Maɗa hannu ɗaya sama da biceps cur

• Mataki zuwa ɗayan ƙarshen band ɗin tare da ƙafar dama don kiyaye shi, daidaita tashin hankali kamar yadda ake buƙata.
• Ka mika hannun dama naka sama da kan ka, rike gwiwar gwiwar ka kusa da kunnenka da tafin hannunka suna fuskantar gaba.
• Lankwasa gwiwar hannu a hankali, ja da bandeji a bayan kan ka har sai hannunka ya kasance a kusurwa 90-digiri.
• Sannu a hankali mika hannunka baya zuwa wurin farawa, kiyaye tashin hankali akan band din. Maimaita motsa jiki don adadin da ake so, sannan canza zuwa hannun hagu.

Lajin Don yi Maɗa hannu ɗaya sama da biceps cur

• Rike Da Kyau: Riƙe band ɗin da ƙarfi amma ba matsewa ba. Rikon naku yakamata ya kasance mai ƙarfi don kula da ikon bandeji ba tare da haifar da damuwa a hannunku ko wuyan hannu ba. Ya kamata a riƙe band ɗin a hannun hannun da ake aiki, yayin da sauran ƙarshen band ɗin ya kamata a angi a ƙarƙashin ƙafa.
• Motsi Mai Sarrafa: Guji motsi da sauri. Madadin haka, yi aikin a hankali da sarrafawa. Wannan zai tabbatar da cewa biceps ɗin ku ya cika kuma zai rage haɗarin rauni.
• Cikakkun Motsi: Mika hannunka gabaɗaya a kasan motsi kuma ka jujjuya biceps ɗinka cikakke a saman. Kauce wa juzu'i na maimaitawa saboda basu cika cika biceps ba kuma suna iya haifar da rashin daidaituwar tsoka.
• Guji Ƙarfafawa: Kada ku wuce gona da iri

Maɗa hannu ɗaya sama da biceps cur Tambayoyin Masu Nuna

Shi beginners za su iya Maɗa hannu ɗaya sama da biceps cur?

Ee, masu farawa zasu iya yin Band hannu ɗaya sama da biceps curl motsa jiki. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Har ila yau, ya kamata masu farawa su kula da kada su wuce gona da iri kuma a hankali suna ƙara ƙarfin motsa jiki yayin da ƙarfinsu da jimiri ya inganta. Zai iya zama fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna daidai sigar farko.

Me ya sa ya wuce ga Maɗa hannu ɗaya sama da biceps cur?

• Band Beat Daya hannun RAL: A cikin wannan bambance-bambancen, ana yin motsa jiki yayin da aka zauna, wanda zai iya taimakawa wajen daidaita jiki da ƙoƙari a kan biceps.
• Ƙungiya Daya Hannun Hammer Curl: Wannan bambancin yana canza riko ta yadda dabino ya fuskanci ciki, wanda ke kaiwa tsokoki daban-daban a hannu.
• Ƙwaƙwalwar Hannun Hannu ɗaya ɗaya: Wannan bambancin ya haɗa da zama tare da gwiwar gwiwar gwiwa a cikin cinya, wanda ke taimakawa wajen ware biceps.
• Band One Arm Reverse Curl: Wannan bambancin ya haɗa da kama band ɗin tare da dabino yana fuskantar ƙasa, wanda ke aiki duka biyun biceps da tsokar brachialis.

Me suna da abin da ya sanya ɗaukehawa ga Maɗa hannu ɗaya sama da biceps cur?

• Triceps Pushdowns: Wannan motsa jiki yana ba da ma'auni ga Band hannu ɗaya a saman biceps curl ta hanyar kai hari ga ƙungiyar tsoka mai adawa, triceps, wanda ke da mahimmanci don kiyaye ma'aunin tsoka na hannu da hana rauni.
• Hannun Hankali: Kamar Band hannu ɗaya a saman biceps curl, wannan motsa jiki yana ware tsokar biceps, yana mai da shi kyakkyawan aikin motsa jiki don haɓaka ƙarfi da girman bicep, yayin da kuma haɓaka haɗin tunani da tsoka saboda yanayin da ya tattara.