Juya Grip Biceps Curl

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wada ta hurna.

Sakonni ga Juya Grip Biceps Curl

Reverse Grip Biceps Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ba kawai biceps ba, har ma da brachialis da brachioradialis, yana ba da cikakkiyar motsa jiki don tsokoki na hannu na sama. Ya dace da daidaikun mutane na kowane matakan motsa jiki waɗanda ke neman haɓaka ƙarfin hannu da haɓaka riƙonsu. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka ma'anar tsoka, haɓaka ƙarfin ɗagawa, da haɓaka ƙarfin saman ku gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Juya Grip Biceps Curl

• Yayin da kuke ajiye gwiwar gwiwar ku kusa da gaɓoɓin ku, juya tafin hannunku har sai sun fuskanci gaba. Wannan shine yunkuri na farko.
• Yanzu, yayin da kake riƙe hannunka na sama a tsaye, fitar da numfashi da murɗa 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 don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sa'an nan kuma shaka kuma a hankali fara rage dumbbells baya zuwa wurin farawa.

Lajin Don yi Juya Grip Biceps Curl

• Tsaya Matsayi: Ka guji lilo ko amfani da bayanka don ɗaga ma'aunin nauyi. Ya kamata bayanku ya zama madaidaiciya, ƙafafu kafada-faɗin baya, kuma gwiwoyi sun ɗan lanƙwasa. Ya kamata motsi ya fito daga hannunka kawai.
• Motsi Mai Sarrafa: Kuskure na gama gari shine a hanzarta motsi. Don iyakar fa'ida, ɗaga ma'aunin nauyi a cikin hanyar sarrafawa. Ku ƙidaya zuwa uku yayin da kuke ɗaga nauyi, riƙe na daƙiƙa ɗaya, sannan ku sake ƙirga zuwa uku yayin da kuke mayar da shi ƙasa.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Fara tare da mika hannuwanku gabaɗaya a ɓangarorin ku kuma karkatar da ma'aunin nauyi har zuwa kafaɗunku. Rashin amfani da cikakken kewayon motsi na iya iyakancewa

Juya Grip Biceps Curl Tambayoyin Masu Nuna

Shi beginners za su iya Juya Grip Biceps Curl?

Ee, tabbas masu farawa za su iya yin aikin Reverse Grip Biceps Curl. Wannan darasi babbar hanya ce don kaiwa ga tsokar brachialis wanda ke ƙarƙashin biceps brachii. Wannan tsoka tana sa hannayenku suyi girma, kuma jujjuyawar riko bicep curl babbar hanya ce ta kaiwa wannan tsokar hari. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi kuma su mai da hankali kan kiyaye tsari mai kyau don hana rauni. Hakanan yana iya zama taimako don samun mai horarwa na sirri ko ƙwararrun motsa jiki su nuna motsa jiki da farko don tabbatar da cewa ana amfani da ingantacciyar dabara.

Me ya sa ya wuce ga Juya Grip Biceps Curl?

• Zottman Curl: A cikin wannan bambance-bambancen, kuna farawa da riko na yau da kullun a ƙasa amma karkatar da wuyan hannu zuwa wani juyi riko yayin da kuke murɗawa, haɗa fa'idodin daidaitattun curls da juyawa.
• Girgizar Jikin Jiki: Wannan yana kama da Hammer Curl, amma maimakon murɗa nauyi sama, sai ku murɗa shi a jikin ku zuwa kishiyar kafaɗa, yana ɗaukar sassa daban-daban na biceps da goshi.
• Hannun Hankali: Wannan bambancin ya haɗa da zama tare da gwiwar gwiwar gwiwar ku yana hutawa a kan cinyar ku na ciki, wanda ke ware bicep ta hanyar hana kowane taimako daga wasu tsokoki.
• Ƙunƙasa Dumbbell Curl: A cikin wannan bambancin, kuna zaune a kan benci mai karkata kuma ku bar hannayenku su rataye, wanda ke ƙara yawan motsi da motsi.

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

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙadda ) ya yi ya ba da damar yin amfani da triceps, ƙungiyar tsoka da ke adawa da biceps. Horar da ƙungiyoyi masu adawa da tsoka na iya haɓaka ƙarfin hannu gaba ɗaya da kwanciyar hankali, haɓaka aiki a cikin motsa jiki na biceps.
• Ƙunƙarar Maɗaukaki: Wannan motsa jiki yana cike da Reverse Grip Biceps Curl ta hanyar ware tsokawar biceps brachii, inganta haɓakar tsoka da ƙarfi a cikin yanki ɗaya amma tare da wata hanya ta daban, yana ba da gudummawa ga aikin motsa jiki mai kyau.