Brachialis yana da wuyar gaske

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Brachialis, Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Levator Scapulae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Brachialis yana da wuyar gaske

Brachialis Pull-up shine aikin motsa jiki na sama mai inganci wanda da farko ke kai hari ga tsokar brachialis, yana ba da gudummawa ga ƙarfi, ƙayyadaddun hannaye. Wannan darasi cikakke ne ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka ƙarfin hannunsu da haɓaka aikin ja da baya. Mutane da yawa za su so su haɗa Brachialis Pull-ups a cikin abubuwan da suka saba da su ba kawai don fa'idodin gina tsoka ba, har ma don rawar da yake takawa wajen inganta ƙarfin riko da haɓaka kwanciyar hankali gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Brachialis yana da wuyar gaske

• Ja jikin ku zuwa sama, mai da hankali kan yin amfani da tsokoki na brachialis (wanda yake a hannun babba, tsakanin bicep da tricep) don yin motsi, kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Ci gaba da ja da kanka har sai haƙar ku ta kasance a saman sandar, tabbatar da cewa ba ku amfani da baya ko kafadu don taimakawa a cikin motsi.
• Riƙe matsayi a saman don ɗan gajeren lokaci don ƙara yawan tashin hankali na tsoka, sannan sannu a hankali rage kanku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Brachialis yana da wuyar gaske

• Motsi Mai Sarrafa: Ka guji kuskuren gama gari na yin amfani da hanzari don ja da kanka. Madadin haka, mayar da hankali kan sarrafawa, tsayayyen motsi. Ja da kanka har sai haƙar ku tana sama da sandar, sannan a hankali rage kanku baya. Wannan motsi mai sarrafawa ba kawai yana tabbatar da aminci ba amma kuma yana sanya ƙarin damuwa akan tsokar brachialis, yana haifar da sakamako mafi kyau.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin motsa jiki. Fara da cikakken mika hannuwanku a kasan motsi kuma ku ja kanku sama har sai kuncin ku ya kasance sama da mashaya. Kauce wa kuskuren ɓangaren reps, kamar wannan

Brachialis yana da wuyar gaske Tambayoyin Masu Nuna

Shi beginners za su iya Brachialis yana da wuyar gaske?

Ee, masu farawa zasu iya yin motsa jiki na Brachialis Pull-up, amma yana iya zama ƙalubale saboda yana buƙatar daidaitaccen adadin ƙarfin jiki na sama. Yana kaiwa tsokar brachialis wanda ke ƙarƙashin biceps. Yana da mahimmanci koyaushe a fara da motsa jiki wanda ya dace da matakin motsa jiki. Masu farawa na iya buƙatar farawa da taimakon ja-up-up ko ja-in-ja mara kyau kuma a hankali suna yin aikinsu don yin cikakken ja-up. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Yin shawarwari tare da mai horar da motsa jiki ko ƙwararrun yana iya zama da fa'ida.

Me ya sa ya wuce ga Brachialis yana da wuyar gaske?

• Faɗin-Grip Brachialis Pull-up: Ta wurin sanya hannayenku a faɗi a kan sandar, zaku iya haɗa tsokar brachialis da manyan tsokoki na baya yadda ya kamata.
• Awhand Brachialis ja-gyarawa: Hakanan ana kiranta Chin-UPS, wannan bambance-bambancen da ya shafi katangar ku tare da dabino da kuma bices da bives mafi tsananin ƙarfi.
• Buga Brachialis mai nauyi: Wannan sigar ta ƙunshi amfani da bel mai nauyi ko riƙe dumbbell tsakanin ƙafafunku, wanda ke ƙara juriya kuma yana sa motsa jiki ya zama ƙalubale.
• Daya-hannu Brachialis ja-gyarawa: Wannan bambance-bambancen cigaba ya shafi ja da kanka sama ta amfani da hannu ɗaya, wanda ya kara yawan motsa jiki da kuma nisantar da karfin jikin Brachials sosai.

Me suna da abin da ya sanya ɗaukehawa ga Brachialis yana da wuyar gaske?

• Chin-ups: Yayin da waɗannan da farko ke kaiwa biceps da latissimus dorsi, suna kuma shiga brachialis a matsayin tsoka na biyu, don haka suna aiki akan rukunin tsoka iri ɗaya kamar Brachialis Pull-up da kuma taimakawa wajen inganta ƙarfin jikin ku.
• Layukan Juyawa: Waɗannan darussan suna aiki da tsokoki iri ɗaya kamar Brachialis Pull-up amma daga wani kusurwa daban, suna ba da ƙarin aikin motsa jiki don jikinka na sama da haɓaka ikonka na yin abubuwan jan-up.