Sama da Bench Neutral Wrist Curl

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

Sakonni ga Sama da Bench Neutral Wrist Curl

A kan benci tsararren hannu wankin hannu Curl shine babban horo na motsa jiki wanda da farko yana nada tsokoki na hannu, inganta haɓakar tsoka da haɓaka ƙarfin tsoka. Yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin jikinsu na sama da juriya. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don haɓaka ayyukansu a wasanni da ayyukan yau da kullun waɗanda ke buƙatar riko mai ƙarfi, kamar hawan dutse ko ɗaga abubuwa masu nauyi.

Yanayinta: tsammanin nuni a nuni Sama da Bench Neutral Wrist Curl

• Kwantar da hannunka akan benci, tare da wuyan hannu da dumbbell suna rataye a gefen.
• Sannu a hankali rage dumbbell har zuwa yadda za ku iya, ba da damar wuyan hannu don fadadawa sosai.
• Sa'an nan, karkatar da wuyan hannu zuwa sama, ɗaga dumbbell kamar yadda za ka iya yayin da kake ajiye hannunka a kan benci.
• Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbell baya zuwa wurin farawa, maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Sama da Bench Neutral Wrist Curl

• Motsa jiki masu sarrafawa: Guji saurin motsi. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa. Lanƙwasa wuyan hannu zuwa sama, dakata a saman na daƙiƙa guda don matse tsokoki na hannun hannu, sannan sannu a hankali runtse hannunka baya. Wannan fasaha ba wai kawai yana hana rauni ba amma har ma yana haɓaka haɗin tsoka da girma.
• Nauyin Dama: Kada ku yi amfani da ma'aunin nauyi da ya yi muku nauyi. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Fara da nauyi da za ku iya ɗauka cikin kwanciyar hankali kuma a hankali ƙara yayin da kuke samun ƙarfi. Ka tuna, makasudin shine kalubalanci tsokoki, ba takura su ba.
• Kiyaye Matsayin Wuta Na Tsaki: Kamar yadda sunan ke nunawa, riƙe matsakaicin wuyan hannu yana da mahimmanci

Sama da Bench Neutral Wrist Curl Tambayoyin Masu Nuna

Shi beginners za su iya Sama da Bench Neutral Wrist Curl?

Ee, masu farawa za su iya yin motsa jiki na Neutral Wrist Curl Over Bench. Duk da haka, yana da matukar muhimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa kowane rauni a wuyan hannu. Wannan motsa jiki yana da amfani don ƙarfafa tsokoki na gaba. Ana ba da shawarar samun ƙwararren mai horarwa ko gogaggen mutum ya jagorance ku ta hanyar da farko.

Me ya sa ya wuce ga Sama da Bench Neutral Wrist Curl?

• Wurin Lantarki na Wuta mai Wuta: Don wannan bambancin, kuna zaune a kan benci tare da kararrawa a saman cinyoyinku, tafin hannunku suna fuskantar sama. Sa'an nan kuma ku karkatar da wuyan hannu zuwa sama.
• Bayan-da-Back Barbell Wrist Curl: A cikin wannan bambance-bambancen, kuna tsayawa ku riƙe ƙararrawa a bayan bayanku tare da tafin hannunku suna fuskantar baya. Sa'an nan kuma ku karkatar da wuyan hannu zuwa sama.
• FASALIN BANLIL DULHBALL STRL: Wannan bambance-bambancen ya ƙunshi zama a kan wani m benci tare da dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell Sa'an nan kuma ku karkatar da wuyan hannu zuwa sama.
• Cable Machine Wrist Curl: Wannan bambancin yana amfani da injin kebul. Kuna tsaye kuna fuskantar injin, riƙe hannun tare da tafin hannunku sama, kuma

Me suna da abin da ya sanya ɗaukehawa ga Sama da Bench Neutral Wrist Curl?

• Reverse Barbell Curl: Wannan motsa jiki yana hari ga brachioradialis, tsokar gaba. Horar da wannan tsokar ta cika sama da benci tsaka tsaki karkatar wuyan hannu yayin da yake haɓaka ƙarfin riko, wanda ke da mahimmanci ga motsi na wuyan hannu.
• Tricep Dips: Yayin da wannan motsa jiki ya fi mayar da hankali ga triceps, yana kuma haɗa hannayen gaba don daidaita motsi. Wannan yana cika saman benci tsaka tsaki curl ta hanyar haɓaka ƙarfin hannu gaba ɗaya da kwanciyar hankali, wanda zai iya haɓaka aiki a cikin curls na wuyan hannu.