Barbell Tsaye Mai Faɗin Riko

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Biceps Brachii, Brachialis
• Musulunci Masu ɗauke da masu gudummawa: Brachioradialis

Sakonni ga Barbell Tsaye Mai Faɗin Riko

Barbell Standing Wide-grip Curl horo ne mai ƙarfi wanda ke kaiwa ga biceps, yayin da yake haɗa hannu da kafadu. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da hanya don inganta ƙarfin jiki na sama, sautin tsoka, da juriya. Wannan darasi na iya zama mai sha'awa musamman ga waɗanda suke son haɓaka ma'anar hannu da ƙarfinsu, saboda yana ba da damar ɗaukar nauyi mai nauyi kuma faɗin riko yana jaddada babban kan biceps.

Yanayinta: tsammanin nuni a nuni Barbell Tsaye Mai Faɗin Riko

• Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku a kowane lokaci. Wannan zai zama matsayin ku na farawa.
• Yanzu, yayin da kake ajiye hannunka na sama a tsaye, fitar da numfashi da karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗinka. Ci gaba da ɗaga ma'aunin nauyi har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada. Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sa'an nan kuma shaka kuma a hankali a fara rage sandar baya zuwa wurin farawa.
• Maimaita tsari don adadin maimaitawa da aka ba da shawarar.

Lajin Don yi Barbell Tsaye Mai Faɗin Riko

• Sarrafa motsinku: Ka guji amfani da baya ko kafadu don ɗaga nauyi. Ya kamata iko ya fito daga biceps. Tabbatar sarrafa motsi duka a kan hanyar sama da kan hanyar ƙasa. Kuskure na yau da kullun shine barin barbell ya sauke da sauri bayan curl, amma yakamata ku tsayayya da nauyi akan hanyar ƙasa don iyakar haɗin tsoka.
• Kada ku yi lodin Barbell: Duk da yake yana iya zama mai jaraba don ɗaga nauyi mai nauyi, yana da mahimmanci a yi amfani da nauyin da zai ba ku damar kammala motsa jiki da tsari mai kyau. Dauke nauyi da yawa na iya haifar da rauni kuma ba lallai ba ne ya haifar da kyakkyawan sakamako.
• Cikakken Matsayin Motsi

Barbell Tsaye Mai Faɗin Riko Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsaye Mai Faɗin Riko?

Ee, masu farawa za su iya yin motsa jiki na Barbell Standing Wide-grip Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar kowane sabon motsa jiki, yana da fa'ida a sami mai horarwa ko gogaggen mutum ya fara nuna motsin. Hakanan yana da mahimmanci don dumama kafin fara motsa jiki da kuma mikewa daga baya.

Me ya sa ya wuce ga Barbell Tsaye Mai Faɗin Riko?

• EZ-Bar Wide-grip Curl: Wannan sigar tana amfani da EZ-bar, wanda zai iya zama mai sauƙi akan wuyan hannu da gaɓoɓin hannu, yayin da har yanzu ana niyya ga biceps tare da riko mai faɗi.
• Cable Machine Wide-grip Curl: Wannan bambancin yana amfani da injin na USB, yana samar da tashin hankali akai-akai a cikin dukan yanayin motsi, wanda zai iya haifar da haɓakar tsoka.
• Resistance Band Wide-grip Curl: Wannan sigar tana amfani da rukunin juriya, wanda za'a iya daidaita shi don matakan juriya daban-daban kuma yana ɗaukar motsi don motsa jiki a ko'ina.
• Hammer Wide-grip Curl: Wannan bambancin ya haɗa da riƙe dumbbells a cikin tsaka tsaki (hannun dabino suna fuskantar juna), wanda ke haɗa da biceps da brachialis, tsoka na hannun sama.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsaye Mai Faɗin Riko?

• Motsa jiki na Tricep Dips ya cika Barbell Standing Wide-grip Curl yayin da yake ƙarfafa triceps, ƙungiyar tsoka da ke adawa da biceps, don haka inganta daidaituwa tsakanin gaba da baya na hannu da haɓaka ƙarfin hannu gaba ɗaya.
• Har ila yau, motsa jiki na Pull-up yana da alaƙa yayin da yake shigar da biceps da tsokoki na baya, yana samar da ƙarin aikin motsa jiki na sama da kuma taimakawa wajen inganta ƙarfin jan jiki, wanda zai iya haɓaka aiki a cikin Barbell Standing Wide-grip Curl.