Barbell Tsayayyen Rufe Lanƙwasa

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Tsayayyen Rufe Lanƙwasa

The Barbell Standing Close Grip Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa biceps, gaɓoɓin hannu, da kafadu, haɓaka ƙwayar tsoka da ƙarfin jiki na sama. Wannan aikin yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfi daban-daban. Mutane da yawa za su so haɗa wannan motsa jiki a cikin tsarin su don inganta ƙarfin hannu, haɓaka ma'anar tsoka, da inganta lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Tsayayyen Rufe Lanƙwasa

• Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku a kowane lokaci. Wannan shine wurin farawanku.
• Yanzu, sannu a hankali nannade ma'aunin nauyi yayin yin kwangilar biceps yayin da kuke numfashi. Ci gaba da ɗaga ma'auni har sai an gama kwangilar biceps ɗin ku kuma barbell yana a matakin kafada. Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Sannu a hankali fara dawo da barbell zuwa wurin farawa yayin da kuke numfashi.
• Maimaita tsari don adadin maimaitawa da aka ba da shawarar.

Lajin Don yi Barbell Tsayayyen Rufe Lanƙwasa

• Guji Amfani Da Baya: Kuskure na yau da kullun da mutane ke yi shine amfani da bayansu don ɗaga nauyi. Wannan ba kawai yana rage tasirin motsa jiki akan biceps ɗinku ba amma kuma yana sanya ku cikin haɗarin rauni na baya. Tabbatar cewa ba ku jingina baya ko karkata nauyi don ɗaga shi ba. Ya kamata jikinka ya tsaya cak, tare da motsin hannunka kawai.
• Motsi Mai Sarrafa: Ka guji jarabar yin gaggawar motsi. Makullin samun mafi kyawun wannan darasi shine yin shi a hankali kuma tare da sarrafawa. Wannan

Barbell Tsayayyen Rufe Lanƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsayayyen Rufe Lanƙwasa?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Standing Close Grip Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da kyau a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya nuna maka madaidaicin fom. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki, zaku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Barbell Tsayayyen Rufe Lanƙwasa?

• Cable Standing Close Grip Curl: Wannan sigar tana amfani da injin kebul, wanda ke ba da tashin hankali akai-akai a cikin motsi, yana ƙara ƙarfin motsa jiki.
• EZ-Bar Tsaye Close Grip Curl: Wannan bambancin yana amfani da EZ-bar, wanda aka ƙera don sanya ƙarancin damuwa a wuyan hannu da gwiwar hannu, yana mai da shi zaɓi mai kyau ga waɗanda ke da batutuwan haɗin gwiwa.
• Resistance Band Standing Close Grip Curl: Wannan sigar tana amfani da band ɗin juriya, wanda za'a iya daidaita shi don samar da matakin juriya da ake so kuma yana ɗauka, yana mai da shi kyakkyawan zaɓi don motsa jiki na gida ko tafiya.
• Guduma Tsaye Kusa Riko Curl: Wannan bambancin yana amfani da dumbbells a cikin tsaka tsaki (hannun dabino suna fuskantar juna), wanda ke kai hari ga brachialis da tsokoki na brachioradialis a cikin hannu fiye da sigar gargajiya.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsayayyen Rufe Lanƙwasa?

• Tricep Pushdown wani motsa jiki ne mai fa'ida mai amfani saboda yana kaiwa triceps, ƙungiyar tsoka da ke adawa da biceps, haɓaka daidaitaccen ci gaban hannu da kuma hana rashin daidaituwar tsoka.
• Har ila yau, motsa jiki na Chin-Up wani motsa jiki ne mai kyau wanda ba wai kawai yana aiki da biceps ba har ma yana shiga tsokoki na baya, don haka inganta aikin motsa jiki na sama mai kyau.