Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta

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

Sakonni ga Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta

Sama da Bench One Arm Neutral Wrist Curl motsa jiki ne da aka yi niyya wanda aka tsara don ƙarfafawa da daidaita tsokoki na gaba, yana haɓaka mafi kyawun riko da kwanciyar hankali gabaɗaya. Wannan motsa jiki ya dace da 'yan wasa, masu ɗaukar nauyi, ko duk wanda ke neman inganta ƙarfin jikinsu na sama da juriya. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ayyukansu a wasanni ko ayyukan da ke buƙatar ƙarfi mai ƙarfi da ƙarfin hannu, kamar hawan dutse ko fasahar yaƙi.

Yanayinta: tsammanin nuni a nuni Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta

• Sanya hannun gabanka akan cinyarka tare da wuyan hannu da ke rataye a gefen gwiwa, tabbatar da mika hannunka sosai.
• Fara motsa jiki ta hanyar murɗa wuyan hannu zuwa sama, tabbatar da kiyaye sauran hannunka a tsaye.
• Da zarar wuyan hannu ya murƙushe gabaɗaya, riƙe matsayin na ɗan lokaci kuma ku matse tsokoki na gaba.
• Sannu a hankali rage dumbbell baya zuwa wurin farawa, yana tabbatar da kula da iko a duk lokacin motsi. Maimaita aikin don adadin maimaitawa da kuke so, sannan ku canza hannu.

Lajin Don yi Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta

• Yi amfani da Nauyin Da Ya dace: Kada a fara da dumbbell mai nauyi. Fara da nauyin da za ku iya ɗauka cikin kwanciyar hankali kuma ku ƙara a hankali yayin da kuke samun ƙarfi. Yin amfani da nauyi mai yawa da farko zai iya haifar da rauni ko rauni.
• Motsi Mai Sarrafa: Sarrafa shine mabuɗin yin wannan darasi. Yayin da kuke karkatar da nauyin, ajiye hannun gaban ku a tsaye kuma yi amfani da wuyan hannu don ɗaga nauyin. Ka guji yin amfani da duka hannunka don ɗaga nauyi kamar yadda zai iya haifar da rauni kuma ba zai kai hari ga tsokar da aka yi niyya yadda ya kamata ba.
• Cikakkun Motsi: Tabbatar kana amfani da cikakken kewayon motsi. Rage dumbbell har zuwa yadda za ku iya ba tare da ciwo ba, sannan ku murƙushe shi kamar yadda za ku iya. Wannan yana tabbatarwa

Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta Tambayoyin Masu Nuna

Shi beginners za su iya Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta?

Ee, masu farawa zasu iya yin motsa jiki sama da Bench One Arm Neutral Wrist Curl. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da cewa ana amfani da tsari da fasaha daidai. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don ba da jagora.

Me ya sa ya wuce ga Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta?

• Wurin zama Hannu ɗaya Neutral Wrist Curl: Ana yin wannan bambancin yayin zaune akan benci, yana ba da damar ƙarin kwanciyar hankali da mai da hankali kan tsokoki na gaba.
• Sama da Bench One Hannu Mai Juya Hannun Hannu: Wannan bambancin ya haɗa da juya dabino zuwa sama (supination) yayin aiwatar da murɗa, niyya daban-daban na tsokoki a cikin gaba.
• Sama da Bench One Hannu Mai Faɗar Hannun Hannu: Anan, dabino yana fuskantar ƙasa (pronation) yayin murɗa, yana ba da ƙalubale daban-daban ga tsokoki na gaba.
• Sama da Bench Biyu Hannun Neutral Wrist Curl: Wannan bambancin ya ƙunshi yin amfani da makamai biyu a lokaci guda, ƙara yawan nauyi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Sama da Bench Ɗayan Hannu Mai Tsabtace Wuta?

• Juya wa wunganci curls: wannan motsa jiki ya cika saman benci daya daga cikin tsararren tsokoki a cikin jingina, wanda galibi ana watsi dashi a cikin karfin motsa jiki da hana mafi kyawun rauni.
• Tafiya ta Manomi: Wannan motsa jiki yana buƙatar ƙarfi mai ƙarfi da ƙarfin goshi, kamar yadda ake yi da Ƙarfin Hannun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafan Hannun Manoma na Wannan motsa jiki yana kuma taimakawa wajen inganta ƙarfin jiki da juriya gaba ɗaya, yana mai da shi babban dacewa ga kowane horo na yau da kullum.