WRIST CURL
Curl Wrist: Goyi bayan gaba gaba ɗaya kuma matsa ta cikin wuyan hannu maimakon ɗaga gwiwar hannu.
Da farko, zaɓi juriya da za ku iya sarrafawa tare da wuyan hannu, kamar mashaya mara komai, mashaya mai sauƙi, ko dumbbells. Sanya gaba dayan hannunka akan benci ko cinya, tare da wuyan hannu kawai yana rataye a gefen. Idan magincinku suna da ƙarfi, rage nauyi ko ƙara kewayon tallafin ku. Shaƙa kuma a hankali daidaita wuyan hannu don sandar ta ɗan rage kaɗan zuwa ga yatsun hannu. Idan an ɗaga hannun gabanka ko kuma an tura gwiwar gwiwar hannu gaba, rage yawan motsin ku. Dakatar da maimaitawa idan kun ji zafi mai tsanani ko rashin jin daɗi a gaban wuyan hannu. Rage nauyi da goyan bayan faɗuwar hannayen ku. Idan gwiwar hannu ta fara motsawa maimakon wuyan hannu, sake saita maimaitawa. Maɓalli mai mahimmanci: Tallafa hannun gaba gaba ɗaya kuma matsa cikin wuyan hannu maimakon ɗaga gwiwar hannu.
- Tsokoki na farko
- Wrist Flexors
- Tsokoki na ƙari
- Masu sassauƙan yatsa, masu daidaita hannun gaba
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Gyaran hannu
Shin zan mirgine sandar zuwa yatsana?
Sannu a hankali matsa da wuyan hannu tare da hannun kyauta akan saman tallafi don koyan kewayon da gyaran hannu ba tare da jin daɗi ba. Shaƙa kuma a hankali daidaita wuyan hannu don sandar ta ɗan rage kaɗan zuwa ga yatsun hannu. Idan an ɗaga hannun gabanka ko kuma an tura gwiwar gwiwar hannu gaba, rage yawan motsin ku. Dakatar da maimaitawa idan kun ji zafi mai tsanani ko rashin jin daɗi a gaban wuyan hannu.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Shirya mashaya haske da barga mai goyan baya
Da farko, zaɓi juriya da za ku iya sarrafawa tare da wuyan hannu, kamar mashaya mara komai, mashaya mai sauƙi, ko dumbbells. Sanya gaba dayan hannunka akan benci ko cinya, tare da wuyan hannu kawai yana rataye a gefen. Idan magincinku suna da ƙarfi, rage nauyi ko ƙara kewayon tallafin ku.
- 2
Rike da dabino yana fuskantar sama
Rike sandar da hannaye biyu, dabino suna fuskantar sama. Kuna iya farawa tare da sandar yana hutawa a sauƙaƙe akan yatsunku maimakon tsakiyar tafin hannunku, amma ku ci gaba da sarrafa tare da manyan yatsan hannu da yatsu don kar ku bar gaba ɗaya yatsanku.
- 3
Sannu a hankali saki wuyan hannu ƙasa
Shaƙa kuma a hankali daidaita wuyan hannu don sandar ta ɗan rage kaɗan zuwa ga yatsun hannu. Idan an ɗaga hannun gabanka ko kuma an tura gwiwar gwiwar hannu gaba, rage yawan motsin ku. Dakatar da maimaitawa idan kun ji zafi mai tsanani ko rashin jin daɗi a gaban wuyan hannu.
- 4
Mirgine a hankali tare da yatsu da wuyan hannu
Mayar da sandar zuwa cikin tafin hannunka da yatsun hannunka, sannan ɗaga sandar tare da jujjuyawar wuyan hannu. Kada ku daga gwiwar hannu ko kafadu; kawai canza kwanar da aka yi ta bayan hannunka da gaban hannunka. A saman, kar a lanƙwasa wuyan hannu da yawa.
- 5
Komawa wuri na asali a gudu iri ɗaya
Exhale, mayar da wuyan hannu zuwa kusa da tsaka tsaki, kuma fara saukowa mai sarrafawa kuma. Kada ku ɗaure wakilin ku na gaba tare da bugun baya, kuma ku tabbata kewayon motsin wuyan hannu da karkatar sandar ba su canza sosai ba.
GOYON GABA
Hannun gaba dole ne ya kasance a tsaye don wuyan hannu don motsawa da gaske
A cikin lanƙwan wuyan hannu, lokacin da aka ɗaga gaɓoɓin daga benci ko cinya, jujjuya gwiwar gwiwar hannu da motsin kafada suna da hannu wajen ɗaga sandar. Wannan yana sa ya zama da wahala a ji motsin wuyan hannu, kuma ma'auni don maimaita motsi tare da nauyin nauyi iri ɗaya yana canzawa. Sanya goyan bayan gaban haɗin gwiwar wuyan hannu, kuma ka kiyaye shi cikin kwanciyar hankali daga tsakiyar hannun gaba zuwa gwiwar hannu.
Idan wurin goyan bayan ya yi nisa sosai, za a iya damuwa gwiwar gwiwar gwiwar hannu ko kuma wuyan hannu na iya lankwasa su da yawa. Da farko, duba da hannun wofi cewa za ku iya motsa wuyan hannu zuwa sama da sama daga tsaka tsaki, barin ƙaramin tazara tsakanin ƙarshen maƙarƙashiya da wuyan hannu.
Muhimmin bayani: Yadda za a yi amfani da shi nan da nan: "Ku zauna da hannu → mirgine da yatsu → ninka kawai wuyan hannu"
GRIP & RANGE
Yana mayar da sandar zuwa yatsu don kiyaye kewayon motsi na wuyan hannu
Canza sandar dan kadan zuwa yatsunsu a kasa na iya haifar da wani yanki mai tsayi na jujjuya wuyan hannu. Duk da haka, idan mashaya ta zame zuwa saman yatsa kuma ka rasa iko, za ka yi sauri lankwasa wuyan hannu ka kama shi. Yi amfani da kewayon da ke barin sandar a tafin hannunka don kowane maimaitawa, kuma idan kamawarka ba ta da ƙarfi, rage nauyi kafin kewayon motsi.
A saman, yana da mahimmanci don kiyaye hannayen ku a tsaye fiye da ninka wuyan hannu gwargwadon iko. Idan an danna gaban wuyan hannu ko haɗin gwiwar ku sun yi tauri, ɗan rage kewayo na sama kuma ku kula da ƙananan kewayo. Rage zurfi ba koyaushe ne mafi kyawun maimaitawa ba.
LOAD&TEMPO
Motsin hannu yana haɗuwa cikin sauƙi koda da ƙananan ma'auni
Tun da wuyan hannu ƙananan haɗin gwiwa ne, babu buƙatar yin amfani da nauyi ɗaya kamar yadda za ku yi don ƙugiya ko layuka. Idan dole ne ku girgiza jikin ku ko ɗaga gwiwar gwiwar ku don ci gaba da maimaitawa, wannan nauyin bai dace da murƙushe wuyan hannu ba. Ko da tare da juriya mai haske, zaku iya bayyana ta ta hanyar tsayawa a ƙasa, mayar da sandar zuwa yatsun ku, kuma kawai lanƙwasa wuyan hannu.
Idan kun yi amfani da tsayin daka na kusan daƙiƙa 2 lokacin raguwa, zai zama sauƙin lura lokacin da mashaya ta zame daga tafin hannunku da duk wani rashin jin daɗi a cikin wuyan hannu. Ragewa baya nufin dole ne ka jure zafi. Idan kun fuskanci ciwon haɗin gwiwa, jin zafi, ko canje-canje a cikin jin dadi, dakatar da sauri kuma bincika dalilin.
KEY MOVEMENT CUE
Tallafi gabaɗaya gaba ɗaya kuma matsa cikin wuyan hannu maimakon ɗaga gwiwar hannu.
Wannan alamar yana ba wa masu jujjuya wuyan hannu hanya mai maimaitawa yayin da yatsa yana jujjuyawa, masu daidaita hannun hannu suna goyan bayan matsayi. Aiwatar da shi kafin ƙara gudu, kaya, ko kewayo.
Kwatanta maimaitawa na farko da na ƙarshe daga kusurwar kamara mafi fa'ida. Idan hanyar haɗin gwiwa, ma'auni, ko ɗan lokaci sun canza, ƙare saitin ko rage wahala kafin maimaita shi.
Muhimmin bayani: Ƙimar aiki: Tallafi gaba ɗaya gaba ɗaya kuma matsa ta cikin wuyan hannu maimakon ɗaga gwiwar hannu.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ɗaga gwiwar gwiwar ku don ja sandar sama
- Abin da kake gani
- Ga kowane maimaitawa, hannaye suna tashi daga benci kuma an lanƙwasa gwiwar hannu.
- Dalili mai yiwuwa
- Nauyin na iya yin nauyi da yawa don sarrafawa tare da wuyan hannu kawai, ko kuma wurin goyon baya na iya zama mara ƙarfi.
- Yadda ake gyarawa
- Rage nauyi da goyan bayan faɗuwar hannayen ku. Idan gwiwar hannu ta fara motsawa maimakon wuyan hannu, sake saita maimaitawa. Maɓalli mai mahimmanci: Tallafa hannun gaba gaba ɗaya kuma matsa cikin wuyan hannu maimakon ɗaga gwiwar hannu.
Rage mashaya har sai ya bar yatsa
- Abin da kake gani
- An fizge sandar da sauri daga ƙasa kuma an lanƙwasa wuyan hannu ba zato ba tsammani.
- Dalili mai yiwuwa
- Ina tsammanin mafi girman kewayon motsi koyaushe yana da inganci, ko kuma idan matsa lamba bai isa ba.
- Yadda ake gyarawa
- Tsaya a wurin da za ku iya sarrafa sandar tare da babban yatsa da yatsa. Kewayon wuyan hannu mara zafi shine fifiko.
Wuce hannun hannu ninka a saman
- Abin da kake gani
- A saman, baya na hannu da gaɓoɓin hannu suna yin wani kusurwa mai tsayi sosai kuma an matsa gaban haɗin gwiwa.
- Dalili mai yiwuwa
- Wannan ya faru ne saboda sha'awar sanya ƙanƙara ta fi girma ko nauyi mai yawa.
- Yadda ake gyarawa
- Ɗaga wuyan hannu kawai zuwa inda yake lanƙwasa a hankali, kuma kada ku tura haɗin gwiwa har zuwa ciki.
Girgiza hannuwanku da kafadu
- Abin da kake gani
- Tushen yana motsawa baya da gaba kuma hanyar mashaya yana bin yanayin gabaɗayan hannu maimakon wuyan hannu.
- Dalili mai yiwuwa
- Akwai lokuta da yawa inda gajiya a ƙarshen saiti aka warware ta hanyar dawowa.
- Yadda ake gyarawa
- Tsaida maimaitawa ko rage nauyi. Ko da ƙaramin kewayon motsi, maimaitawa waɗanda suka haɗa da motsi kawai sun fi dacewa.
Yi la'akari da rashin jin daɗi a matsayin alamar motsi na gaba
- Abin da kake gani
- Zafin zafi, tingling, ko paresthesia a cikin haɗin gwiwar wuyan hannu wanda ya ci gaba har zuwa rana mai zuwa.
- Dalili mai yiwuwa
- Maiyuwa ba za ku iya bambanta tsakanin gajiyar tsoka da haɗin gwiwa ko haushin jijiya ba.
- Yadda ake gyarawa
- Dakata nan da nan kuma sake duba kewayon aiki da kaya. Idan alamun sun ci gaba ko kuma kuna da yanayin wuyan hannu ko gwiwar hannu, tuntuɓi ƙwararren ƙwararren kiwon lafiya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Motsin wuyan hannu mara komai
Sannu a hankali matsa da wuyan hannu tare da hannun kyauta akan saman tallafi don koyan kewayon da gyaran hannu ba tare da jin daɗi ba.
Hasken wuyan hannu na dumbbell
Yi hannu ɗaya lokaci guda don daidaita kusurwar wuyan hannu cikin sauƙi da matsa lamba. Fara da adadin maimaitawa iri ɗaya a kowane gefe.
Barbell ko Easy Bar Wrist Curl
Yi amfani da sandar haske kawai lokacin da hanyar hannu ta tabbata kuma mashaya baya karkata.
Ƙara kaya na ƙara ko maimaitawa
Ƙara ƙananan nauyin nauyi ko maimaitawa kawai lokacin da goshin ya kasance a saman goyon baya don duk maimaitawa kuma babu ciwo.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sannu a hankali matsa da wuyan hannu tare da hannun kyauta akan saman tallafi don koyan kewayon da gyaran hannu ba tare da jin daɗi ba. Yi hannu ɗaya lokaci guda don daidaita kusurwar wuyan hannu cikin sauƙi da matsa lamba. Fara da adadin maimaitawa iri ɗaya a kowane gefe.
Maimaita
10-15
Rage inda wuyan hannu kawai zai iya motsawa a cikin gudu iri ɗaya
Saita
2–3
Bincika matsayin farfadowa na akalla kwana ɗaya bayan motsa jiki na gaba
Mitar
1-2 sau a mako
Yayi la'akari da jimlar adadin motsa jiki da kuma riko horo tare
- Kawai ƙara ƙananan kaya ko maimaitawa a cikin zama na gaba lokacin da kuka kammala duk maimaitawa ba tare da jin zafi ba a cikin haɗin gwiwar wuyan hannu.
- Idan mashaya ta fara karkata zuwa gefe ɗaya ko hannunka ya fara ɗagawa, gama wannan saitin kuma rage nauyi don saiti na gaba.
- Riƙe gajiya da ciwon haɗin gwiwa sun bambanta. Idan kun fuskanci tingling, numbness ko zafi mai tsanani, kada ku maimaita.
Tambayoyin da ake yawan yi
Wanne ya fi kyau, dumbbells ko barbells?
Hasken dumbbells na iya zama dacewa don koyon kusurwar wuyan hannu ɗaya, kuma barbells mai haske ko sanduna masu sauƙi na iya zama da amfani don aiwatar da yanayin iri ɗaya na hannaye biyu. Daidaita wuyan hannu mara zafi shine fifiko tare da kowane kayan aiki.
Zan iya ci gaba ko da na ji hannuna yana ƙone?
Ƙara ƙananan nauyin nauyi ko maimaitawa kawai lokacin da goshin ya kasance a saman goyon baya don duk maimaitawa kuma babu ciwo.
