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 motsa jiki ne mai ƙarfi wanda ke kaiwa ga brachioradialis, tsokar gaba, yayin da yake shiga biceps da haɓaka ƙarfin riko. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin hannu da ma'anar tsoka. Mutane da yawa suna so su haɗa Barbell Reverse Curls a cikin abubuwan yau da kullun don haɓaka iyawarsu ta ɗagawa, haɓaka kyawun hannu, da tallafawa ayyukan ayyukan yau da kullun waɗanda ke buƙatar riko mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Curl

• Tsayar da gwiwar gwiwar ku kusa da gangar jikin ku, lanƙwasa ma'aunin nauyi yayin yin kwangilar biceps ɗin ku. Ci gaba da ɗaga nauyin har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada. Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• A hankali fara dawo da barbell zuwa wurin farawa a hankali da sarrafawa.
• Yana da mahimmanci ku kiyaye gwiwar gwiwar ku a kusa da jikin ku a kowane lokaci kuma kada ku yi amfani da baya ko kafadu don ɗaga ma'aunin nauyi; hannun gabanku yakamata suyi dukkan aikin.
• Maimaita tsari don adadin maimaitawa da aka ba da shawarar.

Lajin Don yi Barbell Reverse Curl

• Tsaya Kyau mai Kyau: Yana da mahimmanci a kiyaye madaidaiciyar matsayi a duk lokacin motsa jiki. Ka guji jingina baya ko gaba saboda hakan na iya haifar da ciwon baya kuma yana rage tasirin motsa jiki. Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku a kowane lokaci.
• Motsi Mai Sarrafa: Ka guje wa jaraba don amfani da ƙarfin hali don ɗaga katako. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin ɗagawa da rage nauyi. Wannan ba kawai yana ƙara haɗakar tsoka ba amma kuma yana rage haɗarin rauni.
• Ka Guji Kulle Hannun Hannunka: Lokacin da ka mika hannunka a kasan motsi, ka guji kulle gwiwar gwiwarka. Tsayawa dan lankwasa kadan a gwiwar hannu na iya hana rauni mara amfani da rauni.
• Fara da Haske

Barbell Reverse Curl Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Curl?

Ee, masu farawa za su iya yin aikin Barbell Reverse Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai horarwa ko ƙwararren mai zuwa motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ƙara nauyi a hankali yayin da ƙarfinsu da fasaha suka inganta.

Me ya sa ya wuce ga Barbell Reverse Curl?

• Reverse Curl: Wannan bambancin ya ƙunshi yin amfani da benci mai wa'azi, wanda ke ware biceps kuma yana hana sauran tsokoki taimakawa wajen ɗagawa.
• Cable Reverse Curl: Wannan bambancin yana amfani da na'ura na USB, yana ba da tashin hankali akai-akai a cikin dukan motsi, wanda zai iya bunkasa ci gaban tsoka.
• EZ Bar Reverse Curl: Wannan bambancin yana amfani da mashaya EZ, wanda zai iya zama mai sauƙi a wuyan hannu kuma ya ba da izini ga wani nau'i daban-daban, yana nufin tsokoki daban-daban.
• Hammer Curl: Ko da yake ba kawai jujjuyawar juyi ba ne, murhun guduma yana amfani da irin wannan motsi amma tare da dabino suna fuskantar juna, suna niyya ga brachialis da tsokoki na brachioradialis ban da biceps.

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

• Tricep Dips: Yayin da barbell na juyawa yana mai da hankali kan gaban makamai, tricep dips ya yi niyya ga baya na makamai, yana tabbatar da daidaiton ƙarfin jiki na sama da ci gaban tsoka.
• Curls na wuyan hannu: Suna yin niyya musamman ga tsokoki na gaba, waɗanda suma ke aiki a lokacin murƙushewar barbell, don haka haɓaka ƙarfin riko da juriya wanda zai iya haɓaka aikin juzu'i.