Sama da Bench Wrist Curl

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

Sakonni ga Sama da Bench Wrist Curl

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa tsokoki na gaba, inganta ƙarfin riko da inganta sassaucin wuyan hannu. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin hannunsu don ingantaccen aiki a wasanni ko ayyukan yau da kullun da suka shafi ɗagawa ko kamawa. Ta hanyar haɗa sama da hannun hannu na yau da kullun a cikin aikin motsa jiki na yau da kullun, daidaikun mutane na iya haɓaka ƙwarewar hannu, hana raunin wuyan hannu, da cimma daidaiton ci gaban hannu.

Yanayinta: tsammanin nuni a nuni Sama da Bench Wrist Curl

• Sanya hannayen ku a kan cinyoyinku tare da wuyan hannu da ke rataye a gefen gwiwoyinku.
• A hankali rage ma'aunin nauyi gwargwadon yuwuwa, kuna jujjuya wuyan hannu don ba da damar dumbbells su mirgine daga tafin hannunku zuwa yatsunku.
• Lanƙwasa wuyan hannu zuwa sama, ɗaga ma'aunin nauyi kamar yadda zai yiwu yayin da ake matse hannuwanku zuwa cinyoyinku.
• Rage ma'aunin nauyi baya zuwa wurin farawa, maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Sama da Bench Wrist Curl

• Yi amfani da Nauyin Da Ya dace: Yi amfani da nauyi wanda zai ba ku damar yin motsa jiki tare da sigar da ta dace. Yin amfani da ma'aunin nauyi mai nauyi zai iya haifar da sigar da ba ta dace ba, ƙara haɗarin rauni. Idan ba za ku iya yin motsa jiki don adadin da ake so na maimaitawa ba, alama ce cewa nauyin ya yi nauyi sosai.
• Motsi Mai Sarrafa: Guji motsi da sauri. Madadin haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa, ɗagawa da rage nauyi. Wannan zai kara girman haɗin tsoka da rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi. Rage nauyi gwargwadon yadda zai yiwu, sannan ku murɗa shi sama gwargwadon ikonku. Wannan yana tabbatar da ku

Sama da Bench Wrist Curl Tambayoyin Masu Nuna

Shi beginners za su iya Sama da Bench Wrist Curl?

Ee, tabbas masu farawa za su iya yin motsa jiki na sama da wuyan hannu. Motsa jiki ne mai sauƙi wanda ke kaiwa ga tsokoki na gaba. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara nauyi a hankali. Hakanan yana da kyau a sami wani ya ƙware, kamar mai koyarwa na sirri, don jagorantar ta hanyar daidai sigar farko.

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

• Tsayayye Barbell Wrist Curl: Wannan ya haɗa da tsayawa da riƙon ƙararrawa a bayan jikinku tare da tafukan ku suna fuskantar baya, sannan ku murƙushe wuyan hannu zuwa sama.
• Juya Hannun Hannu akan benci: Wannan bambancin ya haɗa da ɗora hannuwanku a kan benci tare da tafukan ku suna fuskantar ƙasa, da karkatar da wuyan hannu zuwa sama akan juriya.
• Cable Wrist Curl: Wannan ya haɗa da yin amfani da na'ura na USB, riƙe da igiyar igiya tare da tafin hannunku suna fuskantar sama, da murɗa wuyan hannu zuwa sama.
• Durkusawa Hannun Hannun Hannu Daya Akan Bench: Wannan bambancin ya haɗa da durƙusa kusa da benci, kwantar da hannaye ɗaya akan benci tare da dabino yana fuskantar sama, da murɗa dumbbell sama ta amfani da wuyan hannu kawai.

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

• Barbell Reverse Curl: Wannan motsa jiki yana aiki da wuyan hannu da gaɓoɓin hannu daga wani kusurwa daban-daban, yana inganta daidaitaccen ci gaban tsoka da kuma hana yiwuwar rauni wanda zai iya haifar da mayar da hankali kan motsa jiki guda ɗaya kamar Over Bench Wrist Curl.
• Walk ɗin Manomi: Wannan motsa jiki ba wai yana ƙarfafa kamun ka ba ne kawai, har ma yana aiki akan tsokoki na gaban hannunka, yana samar da wani ɓangaren ƙarfin aiki wanda ya dace da keɓantaccen aikin tsoka na Over Bench Wrist Curl.