Barbell Tsayayye Reverse Riko 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 Tsayayye Reverse Riko Curl

The Barbell Standing Reverse Grip Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokar brachialis da brachioradialis a cikin hannaye, yana haɓaka ƙarfin hannu da girman gaba ɗaya. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke da nufin haɓaka tsokoki na hannu da haɓaka ƙarfin riko. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin ɗagawa, haɓaka juriya na tsoka, da samun ƙarin ƙarfi da ƙayyadaddun makamai.

Yanayinta: tsammanin nuni a nuni Barbell Tsayayye Reverse Riko Curl

• Kiyaye gwiwar gwiwar ku kusa da jikin ku, kuma ku tabbatar da hannayen ku na sama a tsaye a duk lokacin motsa jiki.
• A hankali lanƙwasa ƙararrawar zuwa sama yayin da ake yin kwangilar biceps ɗin ku, ci gaba da ɗagawa har sai an gama kwangilar biceps ɗin ku kuma barbell ɗin yana matakin kafada.
• Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sannu a hankali rage barbell baya zuwa matsayin asali, kiyaye iko akan motsi, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Tsayayye Reverse Riko Curl

• **Kiyaye Matsayi Mai Kyau**: Tsaya tsaye tare da faɗin ƙafafu da faɗin kafaɗa. Ka guji jingina baya ko gaba saboda hakan na iya dagula maka baya kuma ya rage tasirin motsa jiki. Ya kamata maginin gwiwar ku su kasance kusa da gangar jikin ku a kowane lokaci.
• **Motsin Sarrafa**: Guji lilon ƙwanƙwasa ko yin amfani da ƙarfi don ɗaga shi. Madadin haka, yi amfani da motsi a hankali da sarrafawa don ɗagawa da rage ƙararrawa. Wannan zai tabbatar da cewa tsokoki suna yin aikin ba ƙarfi ba.
• **Tsarin Numfashi**: Numfashi yayin da kuke runtse ƙwanƙwasa da numfashi yayin da kuke lanƙwasa shi sama. Daidaitaccen numfashi yana taimakawa kula da hawan jini kuma yana ba ku

Barbell Tsayayye Reverse Riko Curl Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsayayye Reverse Riko Curl?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Standing Reverse Grip Curl. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane motsa jiki, yana da kyau a sami wani mai ilimi game da ɗaukar nauyi, kamar mai horar da kai, ya jagorance ku da farko. Yayin da kuke jin daɗi tare da motsi kuma ƙarfin ku ya inganta, za ku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Barbell Tsayayye Reverse Riko Curl?

• Sandline Daya Sarkar Curl: Anyi wannan yayin da yake kwance a kan benci, wanda ya canza kusurwar motsa jiki da kuma niyyar sassa daban-daban na ciiceps.
• Reverse Grip EZ Bar Curl: Yin amfani da sandar EZ maimakon madaidaicin barbell na iya rage damuwa a wuyan hannu da gaɓoɓin gaba yayin da har yanzu ke niyya ga biceps yadda ya kamata.
• Single-Arm Reverse Barbell Curl: Wannan bambancin ya ƙunshi yin amfani da dumbbell da murɗa hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance rashin daidaituwar tsoka.
• Hammer Curl: Wannan bambance-bambancen yayi kama da jujjuyawar riko, amma dabino suna fuskantar juna maimakon fuskantar ƙasa, wanda ke hari biyun biceps da brachioradialis, tsokar goshi.

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

• Hammer Curls: Ta hanyar ƙaddamar da brachialis da brachioradialis, waɗanda ƙungiyoyin tsoka na biyu ne da ake amfani da su a cikin Barbell Standing Reverse Grip Curl, Hammer Curls na iya taimakawa wajen haɓaka ƙarfin bicep gabaɗaya da girman, haɓaka fa'idodin motsa jiki na farko.
• Pull-ups: Pull-ups wani babban motsa jiki ne na haɗin gwiwa yayin da suke tafiyar da ba kawai biceps ba, har ma da tsokoki na baya da kafada, suna ba da ƙarin aikin motsa jiki na sama da inganta ƙarfin aikin gaba ɗaya wanda ke taimakawa wajen yin Rikicin Barbell Standing Reverse Grip. Curl da inganci.