Dumbbell Standing Reverse 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 Standing Reverse Curl

Dumbbell Standing Reverse Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga brachialis da tsokoki na brachioradialis, haɓaka ƙarfi da ma'anar tsokar hannu. Yana da manufa don duka masu farawa da masu sha'awar motsa jiki na ci gaba suna neman haɓaka ayyukan motsa jiki da haɓaka ƙarfin jikinsu na sama. Yin wannan motsa jiki na iya taimakawa wajen daidaita haɗin gwiwar gwiwar gwiwar hannu, inganta wasan motsa jiki, kuma hanya ce mai kyau don canza yanayin bicep curl na gargajiya.

Yanayinta: tsammanin nuni a nuni Dumbbell Standing Reverse Curl

• Kiyaye gwiwar gwiwar ku kusa da gaɓoɓin ku a kowane lokaci yayin da suke riƙe manyan hannaye a tsaye.
• Rufe ma'aunin nauyi yayin yin kwangilar biceps yayin da kuke fitar da numfashi. Hannun gaba ne kawai ya kamata su motsa, ci gaba da murƙushewa 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.
• Sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi.
• Maimaita motsi don adadin maimaitawa.

Lajin Don yi Dumbbell Standing Reverse Curl

• Motsi Mai Sarrafa: Kaucewa saurin motsi. Ɗaga dumbbells ta hanyar lanƙwasa gwiwar gwiwar ku da motsa hannayen ku har sai sun kasance a tsaye. Rage su baya a hankali kuma cikin tsari mai sarrafawa. Wannan ba wai kawai zai hana rauni ba amma har ma ya tabbatar da cewa tsokoki sun cika duk lokacin motsa jiki.
• Nauyin Dama: Yin amfani da ma'aunin nauyi da yawa zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Matsayin da ya dace ya kamata ya ba ku damar yin 10-12 reps tare da tsari mai kyau.
• Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar da cewa kuna amfani da cikakken kewayon motsi

Dumbbell Standing Reverse Curl Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Standing Reverse Curl?

Ee, tabbas masu farawa za su iya yin aikin Dumbbell Standing Reverse Curl. Motsa jiki ne mai sauƙi wanda ke kaiwa ga tsokoki na gaba. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma ba sa damuwa da tsokoki. Ya kamata kuma su yi la'akari da samun jagora daga ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa suna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Dumbbell Standing Reverse Curl?

• Hammer Curl: Maimakon dabino suna fuskantar ƙasa, suna fuskantar juna yayin wannan motsa jiki, suna yin niyya ga biceps da brachioradialis, tsokar goshi.
• EZ Bar Reverse Curl: Wannan bambancin yana amfani da mashaya EZ maimakon dumbbells, wanda zai iya rage danniya a wuyan hannu da goshin gaba yayin da yake ci gaba da yin niyya ga biceps da goshi.
• Cable Reverse Curl: Wannan bambancin yana amfani da injin na USB, yana samar da tashin hankali akai-akai a duk lokacin motsa jiki, wanda zai iya haifar da ƙara yawan kunna tsoka.
• Reverse Preacher Curl: Ana yin wannan bambance-bambancen akan benci mai wa'azi, wanda ke taimakawa wajen keɓe biceps da goshin gaba ta hanyar kawar da duk wani taimako daga deltoids.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Standing Reverse Curl?

• Barbell Bicep Curls: Wannan motsa jiki yana mayar da hankali kan biceps brachii, wanda shine ƙungiyar tsoka ta biyu da aka yi aiki a lokacin Dumbbell Standing Reverse Curls, don haka inganta ƙarfin hannu da daidaituwa.
• Tricep Dips: Tricep dips suna kaiwa triceps, waɗanda ke aiki azaman tsokoki masu adawa yayin Dumbbell Standing Reverse Curls, don haka samar da daidaiton motsa jiki ga hannunku.