Dumbbell Revers ya kama Biceps Curl

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

Sakonni ga Dumbbell Revers ya kama Biceps Curl

Dumbbell Reverse Grip Biceps Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa biceps da goshi, haɓaka girman tsoka, ma'ana, da juriya. Ya dace da kowa, tun daga masu farawa na motsa jiki zuwa ƙwararrun ƴan wasa, waɗanda ke neman inganta ƙarfin su na sama da siffar su. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum yayin da yake inganta ƙarfin ƙarfi mafi kyau, yana taimakawa wajen daidaita ma'aunin tsoka, kuma zai iya taimakawa tare da motsi na yau da kullum.

Yanayinta: tsammanin nuni a nuni Dumbbell Revers ya kama Biceps Curl

• 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'auni har sai an gama kwangilar biceps ɗin ku kuma dumbbells sun kasance a matakin kafada. Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Inhale kuma sannu a hankali fara rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan tsari don adadin maimaitawa.
• Ka tuna ka kiyaye gwiwar gwiwarka kusa da jikinka a kowane lokaci kuma kada ka yi amfani da baya ko kafadu don ɗaga ma'aunin nauyi; ya kamata biceps ɗinku suyi duk aikin.

Lajin Don yi Dumbbell Revers ya kama Biceps Curl

• Form Da Ya Kamata: Tsaya tsaye tare da kafaɗun kafadu da faɗin kafaɗa. Rike gwiwar gwiwar ku kusa da jikin ku a kowane lokaci. Kada ka bar su su ci gaba ko su fito zuwa gaɓangarorin. Wannan kuskure ne na kowa wanda zai iya rage tasirin motsa jiki kuma ya kara haɗarin rauni.
• Motsi Mai Sarrafa: Lokacin ɗaga dumbbells, yi amfani da motsi a hankali da sarrafawa. Ka guje wa jarabar yin amfani da kuzari ko karkatar da ma'auni. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• Cikakkun Motsi: Tabbatar

Dumbbell Revers ya kama Biceps Curl Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Revers ya kama Biceps Curl?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Grip Biceps Curl Dumbbell. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a koyi ingantacciyar dabara daga ƙwararrun ƙwararrun motsa jiki ko ta hanyar ingantaccen albarkatun kan layi. Koyaushe tuna don dumi kafin fara motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Dumbbell Revers ya kama Biceps Curl?

• Guduma Curl: Maimakon dabino suna fuskantar sama kamar yadda ake yi a gargajiyance, a cikin wannan bambancin, dabino suna fuskantar juna. Motsi iri ɗaya ne, amma canjin riko yana aiki da tsokoki daban-daban.
• Hannun Hankali: Wannan bambancin yana buƙatar ku zauna a kan benci, shimfiɗa ƙafafunku, da murɗa dumbbell tsakanin ƙafafunku. Ana tallafawa hannu akan cinya, wanda ke taimakawa wajen ware tsokar bicep.
• Ƙunƙasa Dumbbell Curl: A cikin wannan bambancin, kuna zaune a kan benci mai daidaitacce wanda aka saita zuwa ƙaramin kusurwar karkata kuma kuyi curls. Wannan matsayi yana ƙara kewayon motsi kuma yana kaiwa tsokar bicep daban.
• Curl Mai Wa'azi: Wannan bambancin yana buƙatar benci mai wa'azi da dumbbell. Ka kwantar da hannunka akan slo

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Revers ya kama Biceps Curl?

• Tricep Dips: Wannan aikin ya cika Dumbbell Reverse Grip Biceps Curl ta hanyar yin aiki a kan ƙungiyar tsoka mai adawa, triceps, wanda ke taimakawa wajen daidaita ƙarfin da ci gaban bangarorin biyu na hannu.
• Chin-Ups: Chin-ups wani motsa jiki ne wanda ya fi dacewa da biceps ɗin ku amma kuma yana haɗa tsokoki na baya da kafada, yana mai da shi babban madaidaici ga Dumbbell Reverse Grip Biceps Curl ta hanyar haɓaka ƙarfin jiki na sama da ƙima.