Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru

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

Sakonni ga Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru

Inverted Chin Curl with Bent Knee Tsakanin Kujeru wani motsa jiki ne mai ɗorewa wanda ke kaiwa saman jiki, musamman ƙarfafa hannuwa, kafadu, da tsokoki na asali. Yana da kyau ga masu sha'awar motsa jiki na kowane matakan da ke neman inganta ƙarfin jikinsu na sama da kwanciyar hankali. Mutane na iya so su yi wannan motsa jiki kamar yadda ba wai kawai inganta sautin tsoka da matsayi ba, amma kuma yana ƙara haɓaka aikin aiki, yin ayyukan yau da kullum da sauƙi don yin.

Yanayinta: tsammanin nuni a nuni Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru

• Zauna a ƙasa tsakanin kujeru kuma sanya hannuwanku a kan gefuna na wurin zama, yatsunsu suna nuna ƙafafunku, kuma ku durƙusa gwiwoyinku don ƙafafunku su yi lebur a ƙasa.
• Sauke kan kujerun ku ɗaga jikinku daga ƙasa, ku kiyaye gwiwar gwiwar ku da kafaɗunku ƙasa, nesa da kunnuwanku.
• Sauke jikin ku a hankali ta hanyar lanƙwasa gwiwar gwiwar ku har sai hannayenku na sama sun yi daidai da ƙasa, ku ajiye bayanku madaidaiciya kuma ainihin ku.
• Mayar da kanku baya zuwa wurin farawa ta hanyar daidaita hannayen ku, tabbatar da kiyaye jikin ku a tsaye da kuma ainihin ku a cikin motsi. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru

• Shiga Mahimmancin ku: Kafin ku fara lanƙwasa, haɗa tsokoki na ainihin ku. Wannan ba kawai yana taimakawa wajen kare ƙananan baya ba amma kuma yana tabbatar da cewa mayar da hankali na motsa jiki ya kasance a jikinka na sama. Kuskure na yau da kullun shine yin watsi da ainihin kuma dogaro da hanzari don ɗaga jiki, wanda zai haifar da rauni da ƙarancin motsa jiki.
• Sarrafa Motsi: Tabbatar cewa motsinku yana jinkiri da sarrafawa. Ka guji kuskuren gama gari na firgita ko yin amfani da ƙarfi don ɗaga jikinka. Maimakon haka, yi amfani da ƙarfin hannunka da ƙarfin kafada don jawo haƙar ku akan kujeru. Rage kanku baya tare da motsi iri ɗaya mai sarrafawa. 4

Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru Tambayoyin Masu Nuna

Shi beginners za su iya Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru?

Inverted Chin Curl tare da Bent Knee tsakanin motsa jiki na kujeru wani motsa jiki ne mai ci gaba wanda ke buƙatar adadi mai kyau na ƙarfin jiki na sama, daidaito, da daidaitawa. Masu farawa na iya samun wahalar yin wannan aikin. Duk da haka, tabbas za su iya yin aiki zuwa gare shi ta hanyar ƙarfafa jikinsu na sama da tsokoki tare da mafi sauƙi kuma a hankali suna ci gaba zuwa mafi rikitarwa. Koyaushe ku tuna cewa aminci ya kamata ya zama fifiko na farko, don haka ana ba da shawarar yin irin waɗannan atisayen ƙarƙashin jagorancin ƙwararrun ƙwararru.

Me ya sa ya wuce ga Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru?

• Jujjuyawar Chin Curl tare da Nauyin Ƙwallon Tsakanin Kujeru: A cikin wannan bambancin, za ku sa ma'aunin ƙafar ƙafa don ƙara ƙarin juriya ga motsa jiki, ta haka ƙara ƙalubale da ƙarfi.
• Jujjuyawar Chin Curl Tare da Ƙungiyoyin Juriya Tsakanin Kujeru: Don wannan bambancin, za ku yi amfani da makada na juriya a kusa da ƙafafu ko gwiwoyi don ƙara ƙarin ƙalubale ga motsa jiki, yin aiki da tsokoki.
• Ƙafa ɗaya Mai Juyar da Chin Ƙafa ɗaya Tsakanin Kujeru: A cikin wannan sigar, kuna yin motsa jiki tare da ɗaga ƙafa ɗaya daga ƙasa, ƙara wahala da shigar da tsokoki da ƙafarku.
• Jujjuyawar Chin Curl tare da Ƙwallon Ƙarfafa Tsakanin Kujeru: Wannan bambancin ya haɗa da sanya ƙwallon kwanciyar hankali tsakanin gwiwoyi ko idon sawu, wanda ke taimakawa wajen shiga tsokoki na cinyoyin ku na ciki kuma yana ƙara ƙalubalen gaba ɗaya na motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Chin Curl tare da lankwasa gwiwa tsakanin kujeru?

• Kujera Dips: Wannan motsa jiki yana cike da Inverted Chin Curl kamar yadda kuma yana amfani da kujeru don tallafi, yana mai da hankali kan triceps da kafadu, kuma yana taimakawa wajen inganta ƙarfin jiki da juriya na sama, yana sauƙaƙa yin jujjuyawar ƙugiya.
• Planks: Planks babban motsa jiki ne na haɗin gwiwa yayin da suke ƙarfafa ainihin kuma suna inganta kwanciyar hankali, wanda ke da mahimmanci don kiyaye daidaitaccen matsayi a lokacin Inverted Chin Curls tare da Knee tsakanin Kujeru, don haka rage haɗarin rauni.