Juya Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Juya Curl

Reverse Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga brachioradialis, tsokar gaɓoɓin hannu, yayin da kuma yana shiga biceps da tsokoki na sama. Wannan aikin motsa jiki yana da kyau ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin hannunsu da haɓaka ƙarfin su, wanda zai iya zama da amfani a cikin wasanni daban-daban da ayyukan yau da kullun. Ta hanyar haɗa Reverse Curls a cikin abubuwan motsa jiki na yau da kullun, ɗaiɗaikun mutane na iya samun ƙarin ma'anar makamai, ingantattun ma'auni na tsoka, da haɓaka ƙarfin jiki na sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Juya Curl

• Yayin da kake ajiye gwiwar gwiwarka kusa da gangar jikinka, karkatar da ma'aunin nauyi yayin da kake yin kwangilar biceps yayin da kake fitar da numfashi. Hannun gaba ne kawai ya kamata su motsa, hannayen ku na sama yakamata su kasance a tsaye a kowane lokaci.
• Ci gaba da motsi har sai an gama kwangilar biceps ɗin ku kuma barbell yana a matakin kafada. Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sannu a hankali fara dawo da barbell zuwa wurin farawa yayin da kuke numfashi.
• Maimaita wannan motsi don adadin maimaitawa.

Lajin Don yi Juya Curl

• **Motsin da ake Sarrafawa**: Guji saurin motsi. Wadannan na iya haifar da rauni kuma ba sa aiki yadda ya kamata tsokoki. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Ɗaga kararrawa a hankali, dakata a saman motsi, sa'an nan kuma rage shi a hankali.
• **A guji Amfani da Nauyi da yawa**: Kuskure na yau da kullun shine amfani da nauyi da yawa. Wannan zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta.
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Juya Curl Tambayoyin Masu Nuna

Shi beginners za su iya Juya Curl?

Ee, masu farawa za su iya yin aikin Reverse Curl. Babban motsa jiki ne don kai hari ga brachioradialis, tsokar gaba. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane motsa jiki, ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna dabarar da ta dace da farko.

Me ya sa ya wuce ga Juya Curl?

• EZ-Bar Reverse Curl shine bambancin inda kake amfani da EZ-bar maimakon madaidaicin barbell, wanda zai iya zama sauƙi a wuyan hannu.
• Ana yin Reverse Reverse Curl yayin da yake zaune akan benci, wanda ke taimakawa wajen ware tsokoki na hannu da rage yawan amfani da kuzari.
• Cable Reverse Curl yana amfani da injin kebul don juriya, yana ba da damar tashin hankali akai-akai akan tsokoki a cikin duka motsi.
• Ana yin Reverse Preacher Curl ta amfani da benci mai wa'azi, wanda ke taimakawa wajen daidaita hannaye na sama da ware biceps da brachioradialis.

Me suna da abin da ya sanya ɗaukehawa ga Juya Curl?

• Curls na Wrist: Curls na wuyan hannu na musamman yana niyya ga masu jujjuya hannun gaba, suna haɓaka juzu'i ta hanyar ƙarfafa waɗannan tsokoki, waɗanda zasu iya haɓaka ƙarfi da kwanciyar hankali yayin motsi na juyawa.
• Tricep Dips: Yayin da curls na baya suna mayar da hankali kan tsokoki a gaban hannayen ku, triceps dips suna kaiwa tsokoki a baya na hannun ku, triceps, samar da daidaitaccen motsa jiki na hannu da kuma tabbatar da duk manyan tsokoki na hannu suna ƙarfafa daidai.