Barbell Curl

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Biceps Brachii, Brachialis
• Musulunci Masu ɗauke da masu gudummawa: Brachioradialis

Sakonni ga Barbell Curl

Barbell Curl wani motsa jiki ne na horo mai ƙarfi wanda ke niyya ga biceps kuma yana ba da fa'idodi na biyu ga goshi da kafadu. Ya dace da daidaikun mutane a duk matakan dacewa waɗanda ke da sha'awar inganta ƙarfin jiki na sama da ma'anar tsoka. Mutane za su iya zaɓar wannan darasi don tasirinsa wajen haɓaka yawan hannu, haɓaka ƙarfin riko, da haɓaka aikin babban jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Curl

• Yayin da kake ajiye hannunka na sama a tsaye, fitar da numfashi da karkatar da ma'aunin nauyi yayin yin kwangilar biceps; ci gaba da ɗaga ma'auni har sai an gama kwangilar biceps ɗin ku kuma barbell yana a matakin kafada.
• Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Shaka kuma a hankali fara saukar da barbell baya zuwa wurin farawa.
• Maimaita tsari don adadin maimaitawa da aka ba da shawarar.

Lajin Don yi Barbell Curl

• Guji Amfani Da Baya: Kuskure ɗaya na gama gari shine amfani da baya don ɗaga nauyi. Wannan ba kawai yana rage tasirin motsa jiki akan biceps ba amma kuma yana sanya ku cikin haɗarin rauni na baya. Don guje wa wannan, kiyaye bayanka madaidaiciya da gwiwar gwiwarka kusa da jikinka a duk lokacin motsa jiki.
• Sarrafa Nauyin: Wani kuskure kuma shine barin nauyin ya ragu da sauri bayan ya ɗaga shi. Wannan na iya haifar da rauni na tsoka. Madadin haka, rage nauyi a hankali kuma a cikin hanyar sarrafawa don haɓaka tasirin motsa jiki da rage haɗarin rauni.
• Kada Ka Tsaya Hannunka Gabaɗaya: Lokacin rage nauyi,

Barbell Curl Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Curl?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Curl. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da cewa zaku iya kiyaye tsari mai kyau kuma ku guje wa rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku da farko don tabbatar da cewa kuna yin aikin daidai. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki, zaku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Barbell Curl?

• Hammer Curl: Wannan bambancin ya ƙunshi riƙe da barbell tare da kamanceceniya, wanda ke haɗa ba kawai biceps ba har ma da brachialis da brachioradialis, tsokoki na gaban hannu.
• Ƙunƙasa Barbell Curl: An yi shi a kan benci mai karkata, wannan bambance-bambancen na barbell curl yana ba da damar mafi girman kewayon motsi kuma yana kaiwa tsayin kan biceps da ƙarfi.
• Jawo Curl: A cikin wannan bambancin, kuna ajiye barbell kusa da jikin ku kuma ku ja shi zuwa sama, wanda ke taimakawa wajen ware biceps da iyakance shigar da kafadu da baya.
• Hannun Hankali: Ana yin wannan bambance-bambancen murƙushewa yayin da ake zaune tare da gwiwar gwiwar gwiwar cinya, yana taimakawa wajen ware biceps da

Me suna da abin da ya sanya ɗaukehawa ga Barbell Curl?

• Tricep Dips: Yayin da tsummoki na barbell ke mayar da hankali kan biceps, tricep dips sun dace da wannan ta hanyar ƙaddamar da triceps, tsokoki a gefe na hannun sama. Wannan ma'auni zai iya taimakawa wajen hana rashin daidaituwa na tsoka da kuma tabbatar da ƙarfin hannu da ci gaba gaba ɗaya.
• Mai Wa'azi Curls: Wannan motsa jiki yana ware biceps kuma yana rage shigar da kafadu da baya, yana ba da damar ƙarin mayar da hankali kan biceps. Wannan yana cika ƙwanƙarar katako ta hanyar tabbatar da an kunna biceps cikakke kuma yayi aiki sosai.