Barbell Reverse Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Barbell Reverse Curl

Barbell Reverse Curl wani ƙarfin horo ne wanda aka tsara musamman don kaiwa ga brachioradialis, tsokar goshi, da biceps. Mafi dacewa ga daidaikun mutane da ke neman haɓaka ƙarfin hannunsu da girmansu, yana kuma taimakawa wajen haɓaka ƙarfin riko. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haifar da kyakkyawan aiki a cikin wasanni da ayyukan da ke buƙatar ƙarfi mai ƙarfi da ƙarfi, kamar hawan dutse ko ɗaga nauyi.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Curl

• Rike gwiwar gwiwar ku kusa da gangar jikin ku kuma a hankali ɗaga ƙwanƙwasa ta hanyar jujjuya hannuwanku, yayin da kuke ajiye sauran jikin ku.
• Ci gaba da ɗaga kararrawa har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada. Rike wannan matsayi na daƙiƙa don ƙara girman ƙanƙanwar.
• Sannu a hankali rage barbell baya zuwa wurin farawa, tabbatar da kula da sarrafa motsi.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku da santsi da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Barbell Reverse Curl

• **Madaidaicin Matsayi**: Tsaya tsaye tare da faɗin kafaɗa da ƙafafu. Tsaya baya baya, kirji sama, kuma duba gaba. Ka guji jingina baya ko gaba saboda hakan na iya haifar da raunin baya kuma ya rage tasirin motsa jiki.
• **Motsi Mai Sarrafa**: ɗaga ƙwanƙwasa ta hanyar murƙushe gwiwar gwiwar ku yayin da kuke riƙe manyan hannayen ku a tsaye. Ka guji karkatar da kararrawa ko amfani da karfin jikinka don dagawa. Wannan kuskure ne na kowa wanda zai iya haifar da raunuka da kuma rage tasirin motsa jiki. Rage barbell a cikin hanyar sarrafawa zuwa wurin farawa.
• ** Shiga Mahimmancin ku ***: Haɗa jigon ku a duk lokacin motsa jiki

Barbell Reverse Curl Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Curl?

Ee, masu farawa za su iya yin cikakken motsa jiki na Barbell Reverse Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi da maimaitawa yayin da ƙarfinsu da dabarun su ke haɓaka.

Me ya sa ya wuce ga Barbell Reverse Curl?

• EZ Bar Reverse Curl: Wannan bambancin yana amfani da sandar curl na EZ, wanda aka ƙera don sanya ƙarancin damuwa akan wuyan hannu da goshin ku.
• Hammer Curl: Duk da yake ba jujjuyawar juyi ba, wannan bambance-bambancen kuma yana hari ga gaɓoɓin hannu da biceps, amma ya haɗa da riƙe tsaka tsaki inda dabino ke fuskantar juna.
• Cable Reverse Curl: Wannan bambancin yana amfani da injin kebul, yana ba da tashin hankali akai-akai a cikin duka motsi.
• Reverse Curl na Wa'azi: Ana yin wannan bambancin akan benci mai wa'azi wanda ke taimakawa ware biceps da goshin gaba ta hanyar kawar da amfani da kafadu da baya.

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

• Tricep Dips: Tricep Dips yana haɓaka Barbell Reverse Curls ta hanyar aiki da ƙungiyar tsoka mai adawa, triceps, wanda ke taimakawa haɓaka ƙarfin hannu gaba ɗaya da daidaituwa, yana hana rashin daidaituwar tsoka wanda zai iya haifar da rauni.
• Curls na wuyan hannu: Waɗannan kai tsaye suna kai hari ga tsokoki na gaba, kama da Barbell Reverse Curl, suna ƙara ƙarfafa wuyan hannu da haɓaka riko, wanda zai iya haɓaka aiki a cikin juyi curl da sauran motsa jiki na ɗagawa.