Dumbbell Seated Revers Riko Tattaunawa 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 Seated Revers Riko Tattaunawa Curl

Dumbbell Seated Reverse Grip Concentration Curl horo ne mai ƙarfi da aka yi niyya wanda aka tsara don keɓe da gina tsokoki na biceps da gaɓoɓin hannu. Wannan motsa jiki ya dace da daidaikun mutane a matsakaicin matakin motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullum, za ku iya inganta ƙarfin ku, inganta ingantaccen ma'auni na tsoka, da kuma cimma mafi kyawun sauti da sassaka a cikin hannayenku.

Yanayinta: tsammanin nuni a nuni Dumbbell Seated Revers Riko Tattaunawa Curl

• Sanya hannunka yana riƙe da dumbbell ta hanyar da baya na hannunka na sama yana kan cinyarka ta ciki, tare da tafin hannunka yana fuskantar sama.
• Sannu a hankali karkatar da dumbbell zuwa sama zuwa ga ƙirjinka yayin da kake ajiye bayan hannunka a kan cinyarka.
• Da zarar dumbbell ya kasance a matakin ƙirji, riƙe matsayi na ɗan lokaci don ƙara girman haɗin gwiwa a cikin bicep.
• A hankali rage dumbbell baya zuwa wurin farawa, tabbatar da cewa kuna sarrafa motsi kuma kada ku bar nauyin ya ragu. Maimaita motsi don adadin maimaitawa da kuke so kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Dumbbell Seated Revers Riko Tattaunawa Curl

• Motsi Mai Sarrafa: Ka guji amfani da kafada ko baya don ɗaga nauyi. Madadin haka, mayar da hankali kan yin amfani da bicep ɗin ku don murƙushe dumbbell sama zuwa ga ƙirjin ku. Ya kamata a sarrafa motsi kuma a hankali, duka lokacin ɗagawa da rage dumbbell. Wannan yana tabbatar da cewa bicep ɗin ku ya cika duk lokacin motsa jiki.
• Guji Swinging: Kuskure na yau da kullun shine kunna dumbbell, ta amfani da hanzari don ɗaga shi. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Don kauce wa wannan, tabbatar da cewa hannunka ya kasance cikakke a farkon kowane wakilin kuma ba ka dage nauyi da sauri.
• Mayar da hankali

Dumbbell Seated Revers Riko Tattaunawa Curl Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Seated Revers Riko Tattaunawa Curl?

Ee, masu farawa zasu iya yin Dumbbell Seated Reverse Grip Concentration Curl motsa jiki. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi da kuma iya sarrafawa don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun ƙwararrun ƙwararrun motsa jiki ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Wannan darasi yana hari kan biceps kuma yana buƙatar mayar da hankali kan motsi, don haka kalmar "tattaunawa" a cikin sunansa. A hankali ƙara nauyi yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Dumbbell Seated Revers Riko Tattaunawa Curl?

• Hammer Curl: Wannan bambancin yana canza riko daga rikon baya zuwa rikon tsaka-tsaki (hannun dabino da ke fuskantar juna), wanda ke kaiwa ga tsokar brachialis da brachioradialis, tsokar gaba.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa, za ka zauna a kan benci mai daidaitacce wanda aka saita zuwa ɗan karkata. Wannan matsayi yana canza kusurwar motsa jiki, yana mai da hankali ga ƙananan ɓangaren tsoka na bicep.
• Mai Wa'azi Reverse Grip Curl: Don wannan bambancin, kuna amfani da benci mai wa'azi. Kwancen benci na wa'azi yana taimakawa ware biceps ta hanyar hana ku yin amfani da kafadu ko baya yayin curl.
• Cable Machine Reverse Grip Curl: Wannan bambancin yana amfani da injin na USB, yana ba da tashin hankali akai-akai akan biceps a duk faɗin kewayon.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Seated Revers Riko Tattaunawa Curl?

• Tricep Dips: Wannan kyakkyawan motsa jiki ne don daidaita ci gaban hannayen ku. Duk da yake maida hankali curl mayar da hankali a kan biceps, tricep dips hari triceps, waxanda suke da girma tsoka kungiyar da kuma iya taimaka hana tsoka rashin daidaituwa.
• Zottman Curls: Wannan motsa jiki yana haɗuwa da kullun na yau da kullum da kuma juyawa baya, wanda ba wai kawai ya kai ga biceps ba har ma da brachioradialis, tsoka na goshin hannu. Wannan yana cika jujjuyawar maida hankali ta hanyar samar da cikakkiyar madaidaicin hannu da motsa jiki na bicep.