Juya Mai Wa'azi Curl

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

Sakonni ga Juya Mai Wa'azi Curl

Reverse Preacher Curl shine ingantaccen motsa jiki mai ƙarfi wanda ke mai da hankali kan tsokoki na brachialis da brachioradialis, yana ba da gudummawa ga ingantattun makamai. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane na iya zaɓar wannan motsa jiki yayin da yake keɓance tsokar da aka yi niyya, yana ba da ƙarin motsa jiki da haɓaka haɓakar tsoka da juriya.

Yanayinta: tsammanin nuni a nuni Juya Mai Wa'azi Curl

• Zauna a kan bencin mai wa'azi kuma ku kama kararrawa tare da hannayenku suna fuskantar ƙasa (wannan shine rikon baya), hannaye da faɗin kafada.
• Tsayawa hannunka na sama da gwiwar hannu a tsaye, sannu a hankali karkatar da kararrawa sama zuwa ga kafadunka gwargwadon yiwuwa ba tare da damuwa ba.
• Dakata na ɗan lokaci a saman motsin, sannan a hankali runtse barbell baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da nauyin nauyi da motsi a kowane lokaci don kauce wa rauni.

Lajin Don yi Juya Mai Wa'azi Curl

• **Yi amfani da benci na Wa'azi daidai**: An tsara benci mai wa'azi don ware biceps ta hanyar kawar da amfani da kafadu da baya. Sanya hannunka akan kushin domin hammatanka su kwanta cikin kwanciyar hankali a saman kushin. Ka guji ɗaga hannunka na sama daga kushin yayin motsa jiki saboda hakan na iya haifar da sifa mara kyau da yuwuwar rauni.
• ** Sarrafa Nauyin ***: Kuskure ɗaya na yau da kullun shine amfani da hanzari don ɗaga nauyi, maimakon dogaro da ƙarfin biceps. Tabbatar cewa kuna ɗaukar nauyi wanda za ku iya sarrafawa a duk faɗin motsi. Rage nauyi a hankali kuma a cikin hanyar sarrafawa bayan kowace curl don haɓaka haɗin tsoka.

Juya Mai Wa'azi Curl Tambayoyin Masu Nuna

Shi beginners za su iya Juya Mai Wa'azi Curl?

Ee, tabbas masu farawa za su iya yin motsa jiki na Reverse Preacher Curl, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan darasi yana da kyau don niyya ga tsokar brachialis, wanda ke ƙarƙashin biceps brachii. Wannan tsoka shine mabuɗin girman hannu da ƙarfi. Hakanan yana da kyau a sami wani ya kula ko ya jagorance ku ta hanyar motsa jiki idan kun kasance mafari, don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Juya Mai Wa'azi Curl?

• Lantarki Mai Wa'azi Mai Hannu Daya-Hana Daya: Wannan bambance-bambancen yana hari hannu ɗaya a lokaci guda, yana ba da damar ƙarin himma akan kowane bicep.
• Reverse Mai Wa'azi Hammer Curl: Wannan bambancin yana amfani da riko guduma (hannun da ke fuskantar juna), wanda ke kaiwa biyun biceps da goshin gaba.
• Cable Reverse Preacher Curl: Wannan bambancin yana amfani da na'urar kebul don juriya, yana ba da tashin hankali akai-akai a duk lokacin motsa jiki.
• Juya EZ-Bar Mai Wa'azi Curl: Wannan bambancin yana amfani da EZ-bar, wanda zai iya zama sauƙi a wuyan hannu kuma yana ba da izini ga wani nau'i na daban, yana niyya sassa daban-daban na biceps.

Me suna da abin da ya sanya ɗaukehawa ga Juya Mai Wa'azi Curl?

• Tricep Dips: Yayin da Reverse Preacher Curls ke mayar da hankali kan biceps, Tricep Dips yana aiki a kan triceps, sauran manyan tsoka a hannu, yana tabbatar da daidaito da kuma motsa jiki na hannu.
• Curls na wuyan hannu: Waɗannan musamman suna kaiwa ga tsokoki na gaba, waɗanda tsokoki ne na biyu waɗanda ke aiki a cikin Reverse Preacher Curl, don haka haɓaka ƙarfin riko da ci gaban hannu gabaɗaya.