Barbell Reverse Preacher 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 Preacher Curl

The Barbell Reverse Preacher Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokar brachialis, wani ɓangare na hannu na sama, kuma yana haɗa hannu da kafadu. Yana da babban zaɓi ga masu ginin jiki, 'yan wasa, ko duk wanda ke neman haɓaka ƙarfin jiki na sama da ma'anar tsoka. Wannan motsa jiki yana da amfani kamar yadda ba wai kawai yana taimakawa wajen inganta ƙwayar tsoka da ƙarfin hannu ba, amma kuma yana inganta ƙarfin kamawa kuma yana inganta kwanciyar hankali mafi kyau.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Preacher Curl

• Zauna a kan benci kuma ka riƙe sandar tare da tafin hannunka suna fuskantar ƙasa, tabbatar da cewa hannayenka sun cika cikakke kuma baya na hannunka na sama suna kwance akan kushin.
• A hankali lanƙwasa kararrawa sama zuwa ga kafaɗunku, ajiye gwiwar gwiwar hannu da na sama a tsaye da amfani da hannun gaban ku kawai don ɗaga nauyi.
• Riƙe matsayi a saman na daƙiƙa guda don haɓaka kololuwar ƙanƙancewa a cikin biceps ɗin ku.
• Sannu a hankali rage ƙwanƙolin baya zuwa wurin farawa, yana tabbatar da tsawaita hannuwanku sosai kuma ku ji shimfiɗa a cikin biceps ɗin ku. Maimaita wannan don adadin maimaitawa da kuke so.

Lajin Don yi Barbell Reverse Preacher Curl

• Rike Da Kyau: Rike ƙwanƙwasa tare da juyi riko, ma'ana ya kamata tafin hannunka su kasance suna fuskantar ƙasa. Ya kamata hannuwanku su kasance da faɗin kafaɗa. Kuskure na gama gari shine ka kama ƙwanƙwasa da ƙarfi, wanda zai iya takura wuyan hannu. Rikon naku yakamata ya kasance mai ƙarfi amma ba mai ƙarfi ba.
• Motsi Mai Sarrafa: ɗaga sandar a hankali kuma a rage shi har ma da hankali. Makullin wannan motsa jiki shine sarrafawa, ba gudu ba. Kada ka bari nauyin ya ragu da sauri, saboda wannan zai iya cutar da tsokoki da haɗin gwiwa. Madadin haka, kiyaye motsinku santsi da sarrafawa.
• Guji Amfani da Nauyi da Yawa: Kuskuren gama gari shine

Barbell Reverse Preacher Curl Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Preacher Curl?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Reverse Preacher Curl, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan motsa jiki na iya zama ɗan ƙalubale fiye da sauran motsa jiki na bicep saboda yana kaiwa tsokoki ta wata hanya dabam. Yana da kyau koyaushe ga masu farawa su sami mai koyarwa na sirri ko gogaggen mai kula da ɗagawa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Barbell Reverse Preacher Curl?

• Cable Reverse Preacher Curl: Wannan sigar tana amfani da injin kebul, wanda ke ba da daidaiton tashin hankali a duk lokacin motsi, yana haɓaka haɗin tsoka.
• Kwangilar Bench Reverse Preacher Curl: A cikin wannan bambancin, kuna yin motsa jiki akan benci mai karkata wanda ke canza kusurwar motsi, yana niyya ga tsokoki daban-daban.
• EZ Bar Reverse Preacher Curl: Wannan bambancin ya ƙunshi mashaya na EZ, wanda ke da siffa ta musamman wacce za ta iya rage damuwa a wuyan hannu da gaɓoɓin gaba.
• Hammer Reverse Preacher Curl: Wannan bambancin yana amfani da riko guduma (hannun da ke fuskantar juna) wanda ke kai hari ga tsokar brachialis da brachioradialis, tsokar gaba.

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

• Ƙunƙarar Maɗaukaki: Waɗannan na iya haɗawa da Barbell Reverse Preacher Curls saboda suna ware tsokar bicep, suna taimakawa wajen haɓaka ƙwayar tsoka da ƙarfi a cikin hannaye, wanda zai iya haɓaka tasiri na curls mai wa'azi.
• Tricep Dips: Ko da yake sun fi kai hari ga triceps, Tricep Dips kuma suna yin dukkan tsokoki na hannu da kafada, suna samar da daidaitaccen motsa jiki wanda ya dace da takamaiman abin da Barbell Reverse Preacher Curls ke mayar da hankali akan biceps da goshi.