Dumbbell Kujerar Ciki Biceps Curl

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

Sakonni ga Dumbbell Kujerar Ciki Biceps Curl

Dumbbell Seated Inner Biceps Curl wani motsa jiki ne mai ƙarfi wanda ke keɓance tsokar biceps brachii musamman, yana haɓaka ƙarfin jiki na sama da tsokoki na hannu. Wannan motsa jiki yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ƙarfin hannu da ma'anar tsoka. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum ba don amfanin jiki kawai ba, har ma don yuwuwar sa don inganta ayyukan yau da kullum da aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Kujerar Ciki Biceps Curl

• Tsayar da gwiwar gwiwar ku kusa da gangar jikin ku, lanƙwasa ma'aunin nauyi yayin yin kwangilar biceps ɗinku yayin da kuke numfashi, tabbatar da hannun gaban ku kawai ya motsa, hannayen ku na sama yakamata su kasance a tsaye.
• Ci gaba da motsi har sai biceps ɗinku sun cika cikakkiyar kwangila kuma dumbbells sun kasance a matakin kafada, riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi.
• Maimaita motsi don adadin maimaitawa.

Lajin Don yi Dumbbell Kujerar Ciki Biceps Curl

• Sarrafa motsin ku: a hankali ku karkatar da dumbbells zuwa ga kafadu, yayin da kuke riƙe gwiwar ku da ƙarfi a ɓangarorin ku. Makullin shine a yi amfani da biceps ɗin ku don ɗaga ma'auni, ba baya ko kafadu ba. Ka guji karkatar da dumbbells ko amfani da kuzari don ɗaga su, saboda wannan na iya haifar da ciwon tsoka.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi, ma'ana yakamata ku shimfiɗa hannuwanku gabaɗaya a ƙasa kuma ku cika dumbbell sama a sama. Ka guje wa kuskuren gama gari na dakatar da motsi a rabi saboda wannan baya shiga tsokoki na bicep.
• Fasahar Numfashi: Numfashi yayin da kuke murza dumbbells sama

Dumbbell Kujerar Ciki Biceps Curl Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Kujerar Ciki Biceps Curl?

Ee, tabbas masu farawa za su iya yin motsa jiki na Dumbbell Seated Inner Biceps Curl. Duk da haka, yana da mahimmanci don farawa tare da nauyin da ke da dadi da kuma sarrafawa don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyon ingantacciyar dabara. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Dumbbell Kujerar Ciki Biceps Curl?

• Hammer Curl: A cikin wannan bambancin, kuna riƙe dumbbell tare da tafin hannunku suna fuskantar gangar jikin ku, kuna kwaikwayon motsin murɗa guduma. Wannan yana hari duka biyun biceps da brachialis, tsokar hannu na sama.
• Hannun Hankali: Ana yin wannan lanƙwalwa yayin da ake zaune, tare da ɗorawa bayan hannun aikinka zuwa cinyarka ta ciki. Wannan keɓe biceps kuma yana iyakance amfani da tsokoki na biyu.
• Ƙunƙasa Dumbbell Curl: A cikin wannan bambancin, kuna zaune a kan benci mai karkata kuma kuyi lanƙwasa. Matsayin da aka karkata ya yi niyya ga biceps daga kusurwa daban-daban, yana ba da ƙalubale na musamman.
• Curl mai wa'azi: A cikin wannan bambancin, kuna amfani da benci mai wa'azi don ware biceps da iyakance shigar wasu tsokoki. Ana murƙushe dumbbells daga Semi

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Kujerar Ciki Biceps Curl?

• Hannun Hannun Hannu: Hannun hankali yana ware tsokar brachii biceps, yana cike da Dumbbell Seated Inner Biceps Curl ta hanyar mai da hankali kan kololuwar tsoka, wanda zai iya haɓaka bayyanar biceps gabaɗaya.
• Barbell Curl: Barbell Curl wani motsa jiki ne na bicep mai hade wanda ke kaiwa ga gajarta da dogayen kawunan biceps brachii, wanda ya cika Dumbbell Seated Inner Biceps Curl ta hanyar shigar da duka rukunin tsoka na bicep, yana haifar da haɓakar tsoka da ƙarfi.