Barbell Drag 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
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Posterior

Sakonni ga Barbell Drag Curl

Barbell Drag Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa biceps da goshi, haɓaka haɓakar tsoka da haɓaka ƙarfin riko. Ya dace da masu sha'awar motsa jiki na kowane mataki, tun daga masu farawa zuwa na gaba, waɗanda ke neman haɓaka ƙarfin jikinsu na sama. Wannan motsa jiki yana da fa'ida musamman yayin da yake ba da yanayin tashin hankali na musamman, yana motsa biceps ta hanyar da curls na gargajiya ba sa, yana haifar da ingantaccen ma'anar tsoka da girman.

Yanayinta: tsammanin nuni a nuni Barbell Drag Curl

• Rike kararrawa kusa da jikinka sosai, kuma fara murɗa sandar zuwa sama ta lanƙwasa gwiwar gwiwarka, ja ta sama tare da layin jikinka.
• Ci gaba da ɗaga sandar har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada. Rike wannan matsayi na daƙiƙa don ƙara girman ƙanƙara a cikin biceps.
• Sannu a hankali rage barbell baya zuwa wurin farawa, ajiye shi a kusa da jikinka kamar yadda zai yiwu.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, yana tabbatar da cewa ku kiyaye motsin 'jawo' kuma ku kiyaye gwiwar gwiwar ku kusa da jikin ku gaba ɗaya.

Lajin Don yi Barbell Drag Curl

• **Kiyaye Matsayin Jiki**: Kuskure ɗaya na yau da kullun shine yin murɗawa ko amfani da baya don ɗaga nauyi. Don guje wa wannan, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma ku kula da madaidaiciyar matsayi a duk lokacin motsa jiki. Jikinku ya kasance a tsaye; hannunka kawai yakamata ya motsa.
• **Motsi Mai Sarrafawa**: Don samun fa'ida daga wannan darasi, guje wa yin gaggawar maimaitawa. Ɗaga kararrawa a hankali, motsi mai sarrafawa, jan shi sama tare da jiki har sai gwiwar hannu ta kai kusurwa 90-digiri. Sa'an nan, sannu a hankali rage barbell baya zuwa wurin farawa. Wannan motsin da aka sarrafa zai taimaka wajen ƙaddamar da biceps ɗinku yadda ya kamata.
• **A Gujewa Cikakkun Tsawo**: Wani kuskuren gama gari shine cikakken mika hannu a kasan motsi

Barbell Drag Curl Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Drag Curl?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Drag Curl, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da amfani da dabarar da ta dace. Kamar yadda yake tare da kowane motsa jiki, a hankali ƙara nauyi akan lokaci yayin da ƙarfi ya inganta shine hanya mafi kyau.

Me ya sa ya wuce ga Barbell Drag Curl?

• Zauren Jawo Curl: Ana yin wannan bambancin yayin zaune, wanda ke taimakawa wajen ware biceps ta hanyar rage shigar wasu tsokoki.
• Kwangila Bench Drag Curl: Ana yin wannan bambancin yayin da ake kwance fuska a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa sassa daban-daban na biceps.
• EZ Bar Jawo Curl: Wannan bambancin yana amfani da sandar curl na EZ, wanda ke ba da damar samun kwanciyar hankali kuma yana iya taimakawa wajen rage damuwa a wuyan hannu.
• Cable Drag Curl: Ana yin wannan bambance-bambancen ta amfani da na'urar kebul, wanda ke ba da tashin hankali akai-akai a ko'ina cikin kewayon motsi.

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

• Tsaye Bicep Curls: Waɗannan suna nufin ƙungiyar tsoka iri ɗaya kamar Barbell Drag Curls, biceps brachii, amma daga kusurwa daban-daban, yana tabbatar da cikakkiyar motsa jiki don biceps.
• Tricep Dips: Tricep dips ya dace da Barbell Drag Curls ta hanyar yin aiki da ƙungiyar tsoka mai adawa, triceps, wanda ke taimakawa wajen tabbatar da daidaiton ƙarfi da ci gaban tsoka a cikin hannu na sama.