Barbell Kusa da Hannun Hannun Hannu
Bayani na Faraɗi
Sakonnin ƙafaMa'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
Kayan aikiWurin roba.
Musulunci Masu gudummawaBrachialis
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachioradialis
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Kusa da Hannun Hannun Hannu
Barbell Seated Close-rip Concentration Curl shine aikin horar da ƙarfin da aka yi niyya wanda da farko ke amfana da biceps, haɓaka haɓakar tsoka da juriya. Wannan darasi ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin hannu da ma'anarsu. Mutane za su so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ƙarfin jiki na sama, haɓaka sautin tsoka, da cimma siffar hannu da aka sassaka.
Yanayinta: tsammanin nuni a nuni Barbell Kusa da Hannun Hannun Hannu
- Ɗauki kararrawa tare da maƙarƙashiya na kusa (hannun hannu suna fuskantar ku) kuma hannayen ku sun miƙe gaba ɗaya.
- Sannu a hankali karkatar da kararrawa sama zuwa kirjin ka, ka ajiye hannunka na sama a tsaye da amfani da hannunka don dauke nauyi.
- Riƙe curl a saman motsi na ɗan lokaci, matse biceps ɗin ku.
- Sa'an nan kuma, sannu a hankali runtse barbell baya zuwa wurin farawa, cikakken mika hannunka, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.
Lajin Don yi Barbell Kusa da Hannun Hannun Hannu
- Rike Da Kyau: Rike sandar tare da kamawa kusa, hannaye da faɗin kafada. Tabbatar cewa tafin hannunku suna fuskantar sama. Kuskure na yau da kullun shine kama kararrawa da fadi ko kunkuntar, wanda zai iya takura wuyan hannu kuma ya iyakance tasirin aikin.
- Motsi Mai Sarrafa: Lokacin yin lanƙwalwar, ɗaga barbell zuwa ga ƙirjin ku a hankali da sarrafawa, sannan ku rage shi a hankali. Ka guje wa jarabar yin amfani da kuzari ko yin motsa jiki da sauri, saboda wannan na iya haifar da rauni kuma ba zai iya kaiwa ga tsokoki yadda ya kamata ba.
- Cikakkun Motsi: Tabbatar da tsawaita hannunka gabaɗaya a kasan motsi kuma cikakke murƙushe sandar a saman. Wannan zai tabbatar
Barbell Kusa da Hannun Hannun Hannu Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Kusa da Hannun Hannun Hannu?
Ee, mafari za su iya yin motsa jiki na Barbell Seated Close-grip Concentration Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana iya zama fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.
Me ya sa ya wuce ga Barbell Kusa da Hannun Hannun Hannu?
- Tsaye Kusa da Hannun Hannun Hannu: Maimakon zama a zaune, ana yin wannan bambancin a tsaye, wanda zai iya haɗa tsokoki masu daidaitawa.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Ana yin wannan bambancin a kan benci na karkata, wanda ke canza kusurwar motsa jiki kuma ya fi mayar da hankali ga ƙananan ɓangaren bicep.
- Wa'azi Bench Close-rip Concentration Curl: Wannan bambancin yana amfani da benci mai wa'azi don ware biceps da rage shigar da kafadu.
- Cable Machine Close-grip Concentration Curl: Wannan bambancin yana amfani da na'urar kebul don juriya, wanda zai iya samar da daidaiton tashin hankali a duk lokacin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Kusa da Hannun Hannun Hannu?
- Tricep Dips: Tricep dips na iya daidaita ma'anar bicep na Barbell Seated Close-rip Concentration Curls. Ta hanyar yin aiki da triceps, waɗanda sune ƙungiyoyin tsoka masu adawa da biceps, zaku iya haɓaka kwatancen hannun ku kuma ku hana rashin daidaituwar tsoka.
- Pull-ups: Pull-ups wani motsa jiki ne wanda ke aiki da biceps, da kuma tsokoki na baya. Wannan ya cika keɓantaccen aikin bicep na Barbell Seated Close-grip Concentration Curl ta hanyar haɗa ɗimbin tsokar tsoka da haɓaka ƙarfin babba na gaba ɗaya.
Karin kalmar raɓuwa ga Barbell Kusa da Hannun Hannun Hannu
- Zaune a Barbell Concentration Curl
- Biceps motsa jiki tare da Barbell
- Babban Arms motsa jiki tare da Barbell
- Barbell Biceps Concentration Curl
- Rufe-rufe Barbell Curl don Biceps
- Wurin zama Kusa-Cikin Barbell Curl
- Ƙaddamar da hankali ta amfani da Barbell
- Ƙarfafa Babban Arms tare da Barbell
- motsa jiki na Barbell don Biceps
- Matsakaicin Matsakaicin Maɗaukaki na Kusa.