yatsin fuska

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba

Sakonni ga yatsin fuska

Ƙunƙarar yatsa wani motsa jiki ne mai sauƙi amma mai tasiri da farko da nufin ƙarfafa tsokoki a cikin yatsun hannu, hannaye, da gaɓoɓin gaba, wanda zai iya haɓaka ƙarfin riko da ƙima. Wannan motsa jiki yana da fa'ida musamman ga mawaƙa, 'yan wasa, ko duk wanda ke amfani da hannayensu sosai a cikin ayyukansu na yau da kullun ko sana'o'insu. Haɗa ƙwarƙwarar yatsa a cikin aikin motsa jiki na yau da kullun na iya taimakawa hana raunin da ya faru, haɓaka aikin hannu, da haɓaka aiki a cikin ayyukan da ke buƙatar riko mai ƙarfi da tsayi.

Yanayinta: tsammanin nuni a nuni yatsin fuska

• Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku a kowane lokaci kuma ku fitar da numfashi yayin da kuke murƙushe ma'aunin nauyi yayin da kuke yin kwangilar biceps ɗinku, tabbatar da motsa hannuwanku kawai.
• Ci gaba da ɗaga dumbbells har sai an gama kwangilar biceps ɗin ku kuma dumbbells sun kasance a matakin kafada, kiyaye ƙanƙanwar don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Inhale kuma sannu a hankali fara rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan tsari don adadin maimaitawar da kuke so.

Lajin Don yi yatsin fuska

• **A Gujewa Gaggawa**: Kuskure ne na gama-gari don yin gaggawar motsa jiki a ƙoƙarin ƙarasa maimaitawa. Koyaya, wannan na iya haifar da rauni da rauni. Tabbatar yin aikin motsa jiki a hankali kuma tare da sarrafawa, mai da hankali kan motsin yatsun hannu da raguwar tsokoki na gaba.
• ** Girman Nauyi a hankali ***: Fara da nauyi wanda zaku iya ɗauka cikin kwanciyar hankali na kusan maimaita 10-15. Yayin da kuke samun ƙarfi, sannu a hankali ƙara nauyi. Kada ku yi kuskuren ƙara nauyi da sauri, saboda wannan zai iya haifar da rauni.
• **Hutu na yau da kullun ***: Yin aiki da tsoka zai iya kaiwa

yatsin fuska Tambayoyin Masu Nuna

Shi beginners za su iya yatsin fuska?

Ee, masu farawa na iya yin motsa jiki na curls yatsa. Motsa jiki ne mai sauƙi wanda ke taimakawa wajen ƙarfafa yatsu, hannaye, da gaɓoɓin gaba. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci don farawa da nauyi mai sauƙi ko ma nauyin hannunka kawai, kuma sannu a hankali yana ƙaruwa yayin da ƙarfin ku ya inganta. Hakanan yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni.

Me ya sa ya wuce ga yatsin fuska?

• Curls mai wa'azi: A cikin wannan bambancin, kuna amfani da benci mai wa'azi don ware biceps ta hanyar kawar da yuwuwar lilo ko amfani da ƙarfin jiki don ɗaga ma'auni.
• Hannun Hannun Hannu: Wannan motsa jiki ne na zaune inda kake dan karkata gaba kadan, ka kwantar da hannu daya akan cinyarka ta ciki yayin da kake yin curl, wanda ke taimakawa wajen ware biceps.
• Ƙunƙasa Dumbbell Curls: Ana yin wannan bambancin akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana ba da fifiko ga dogon kan biceps.
• Zottman Curls: Wannan bambancin ya haɗa da jujjuya nauyi tare da riko na yau da kullun sannan kuma juya hannayenku don tafukan ku su fuskanci ƙasa kafin rage nauyi, wanda ke aiki.

Me suna da abin da ya sanya ɗaukehawa ga yatsin fuska?

• Atisayen riko na hannu shima yana sawa yatsa yatsa ta hanyar ƙarfafa tsokoki tsakanin yatsun ku da manyan yatsotsi, haɓaka ƙarfin hannunku gabaɗaya da ƙazafi wanda zai iya haɓaka aikin yatsanku.
• Ƙunƙarar wuyan hannu na baya na iya zama mai kyau mai dacewa ga curls na yatsa yayin da suke aiki da tsokoki na extensor a cikin hannayenku, suna samar da daidaitaccen motsa jiki wanda zai iya hana rashin daidaituwa na tsoka da raunin da ya faru yayin yin kullun yatsa.