Biceps Curl
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Sakonni ga Biceps Curl
Biceps Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na biceps, haɓaka haɓakar tsoka da juriya a cikin manyan makamai. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ƙarfin daidaitacce. Mutane na iya son yin Biceps Curls ba kawai don haɓaka ƙarfin hannu da sautin su ba, har ma don haɓaka ƙarfin ɗagawa gaba ɗaya, yin ayyukan yau da kullun cikin sauƙi.
Yanayinta: tsammanin nuni a nuni Biceps Curl
- Rike gwiwar gwiwar ku kusa da gangar jikin ku koyaushe kuma ku kiyaye manyan hannayen ku a tsaye.
- Gungura ma'aunin nauyi yayin yin kwangilar biceps ɗin ku, ci gaba da ɗaga ma'aunin nauyi har sai an gama kwangilar biceps ɗin ku kuma dumbbells suna kan matakin kafada.
- Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
- Sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi, tabbatar da cewa ana sarrafa motsinku kuma ba barin ma'aunin nauyi ya ragu da sauri.
Lajin Don yi Biceps Curl
- ** Sarrafa Motsi:** A guji karkatar da ma'aunin nauyi ko amfani da kuzari don ɗagawa. Madadin haka, sarrafa motsi a ko'ina cikin kewayon motsi. Lokacin ɗagawa (lokacin mai da hankali) da lokacin ragewa (lokacin eccentric) yakamata a sarrafa su kuma su tsaya. Wannan ba kawai yana ƙara tasirin aikin ba amma yana rage haɗarin rauni.
- **Hanyoyin Kusa da Jiki:** Kiyaye gwiwar gwiwar ku kusa da jikin ku kuma su tsaya a duk lokacin motsa jiki. Kuskure na yau da kullun shine motsa gwiwar hannu daga jiki ko yin amfani da kafadu don taimakawa wajen ɗaga nauyi. Wannan yana ɗaukar tashin hankali daga b
Biceps Curl Tambayoyin Masu Nuna
Shi beginners za su iya Biceps Curl?
Ee, masu farawa tabbas za su iya yin motsa jiki na Biceps Curl. Yana da sauƙi kuma mai tasiri motsa jiki don ƙarfafa ƙarfi a cikin biceps. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Har ila yau, yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin atisaye daidai.
Me ya sa ya wuce ga Biceps Curl?
- Mai Wa'azi Curls: A cikin wannan bambancin, kuna amfani da benci mai wa'azi don ware biceps da iyakance shigar wasu tsokoki.
- Ƙunƙarar Hankali: Ana yin wannan bambancin yayin zaune, tare da gwiwar gwiwar gwiwa a cikin cinya, wanda ke taimakawa wajen mai da hankali kan biceps.
- Ƙunƙasa Dumbbell Curls: Ana yin wannan bambancin yayin da yake zaune a kan benci mai karkata, wanda ke canza kusurwar curl kuma yana kai hari ga biceps ta wata hanya dabam.
- Cable Biceps Curls: Wannan bambancin yana amfani da na'ura na USB, yana ba da tashin hankali akai-akai a cikin motsi da kuma taimakawa wajen yin aiki da biceps yadda ya kamata.
Me suna da abin da ya sanya ɗaukehawa ga Biceps Curl?
- Tricep Dips: Ta hanyar mayar da hankali kan triceps, waɗanda sune tsokoki masu adawa da biceps, Tricep Dips yana taimakawa wajen tabbatar da daidaitaccen ci gaban hannu kuma zai iya inganta aikin gabaɗaya na Biceps Curls ta hanyar haɓaka kwanciyar hankali da sarrafawa.
- Juyawa: Wannan motsa jiki na fili yana haɗa ba kawai biceps ba har ma da tsokoki a baya da kafadu, yana ba da cikakkiyar kusanci ga ƙarfin jiki na sama wanda zai iya haɓaka keɓantaccen aikin da aka yi a cikin Biceps Curls.
Karin kalmar raɓuwa ga Biceps Curl
- Cable Biceps Curl
- Aikin motsa jiki na Upper Arm
- Ayyukan Ƙarfafa Biceps
- Cable Machine Arm Exercise
- Bicep Curling tare da Cable
- Cable Curl don Biceps
- Motsa Jiki na Manyan Makamai
- Motsa jiki na Kebul don tsokar hannu
- Ginin Biceps tare da Cable
- Ƙarfafa Horarwa ga Manyan Makamai