Dumbbell Liing Supine Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Deltoid Anterior

Sakonni ga Dumbbell Liing Supine Curl

Dumbbell Liing Supine Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki bicep, haɓaka haɓakar tsoka da haɓaka ƙarfin hannu. Yana da kyakkyawan motsa jiki don masu farawa da masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin yanayin motsa jiki na yau da kullun na iya taimakawa haɓaka aikin hannu gaba ɗaya, yin ayyukan yau da kullun cikin sauƙi da haɓaka aiki a cikin wasanni da sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Liing Supine Curl

• Kiyaye gwiwar gwiwar ku kusa da jikin ku a kowane lokaci yayin da kuke karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗin ku.
• Ci gaba da ɗaga dumbbells har sai an kammala kwangilar ku na biceps kuma dumbbells suna a matakin kafada. Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sannu a hankali fara rage dumbbells baya zuwa wurin farawa a cikin hanyar sarrafawa.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye nau'i iri ɗaya a ko'ina.

Lajin Don yi Dumbbell Liing Supine Curl

• Riko Mai Kyau: Lokacin riƙe dumbbells, tafin hannunku yakamata su kasance suna fuskantar sama kuma kamawarku yakamata ya kasance da ƙarfi amma ba matsewa ba. Ka guji kama dumbbells sosai saboda yana iya haifar da damuwa mara amfani a wuyan hannu.
• Motsi Mai Sarrafa: Ya kamata motsi ya kasance a hankali da sarrafawa, ɗaga dumbbells zuwa ga kafaɗun ku sannan ku saukar da su baya. Ka guji yin gaggawar motsi ko yin amfani da ƙarfi don ɗaga ma'aunin nauyi, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Cikakkun Motsi: Tabbatar da tsawaita hannuwanku gabaɗaya a ƙasan motsi kuma ku murɗa dumbbells har zuwa kafaɗunku a saman. Ka guji yin juzu'i saboda ba za su cika cika biceps ba.

Dumbbell Liing Supine Curl Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Liing Supine Curl?

Ee, masu farawa za su iya yin motsa jiki na Dumbbell Liing Supine Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami wani mai ilimi game da motsa jiki, kamar mai horar da kai, ya jagorance ku ta ƙungiyoyin farko. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa sama da iyakokin ku don guje wa rauni ko rauni.

Me ya sa ya wuce ga Dumbbell Liing Supine Curl?

• Ƙunƙasa Dumbbell Curl: A cikin wannan bambancin, ana yin aikin motsa jiki yayin da yake kwance a kan benci mai karkata. Wannan yana canza kusurwar motsi, yana mai da hankali kan dogon kan bicep.
• Hannun Hankali: Wannan bambancin ya haɗa da zama a kan benci tare da gwiwar gwiwar gwiwar ku a kan cinyar ku ta ciki yayin da kuke yin lanƙwasa. Wannan yana ware tsokar bicep kuma yana rage yawan amfani da tsokoki na biyu.
• Zottman Curl: Wannan bambancin ya haɗa da murɗa dumbbells sama tare da dabino suna fuskantar sama sannan juya wuyan hannu a saman motsi don rage dumbbells tare da dabino suna fuskantar ƙasa. Wannan ya shafi duka biyun biceps da goshin gaba.
• Girgizar Jikin Jiki: Wannan bambancin ya haɗa da murɗa dumbbell a fadin

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Liing Supine Curl?

• Barbell Preacher Curls: Waɗannan musamman keɓance biceps, waɗanda sune tsokoki na farko da aka yi aiki a cikin Dumbbell Liing Supine Curl. Ta hanyar keɓe biceps, za ku iya haɓaka ƙarfin ku a cikin waɗannan tsokoki, wanda zai inganta aikin ku a cikin Dumbbell Liing Supine Curl.
• Tricep Dips: Yayin da wannan motsa jiki ke kaiwa triceps, yana cike da Dumbbell Liing Supine Curl ta hanyar yin kishiyar tsokoki a hannu. Wannan yana tabbatar da daidaiton motsa jiki kuma yana hana haɓakar ƙungiyar tsoka ɗaya, wanda zai haifar da rashin daidaituwa.