Juya Mai Wa'azi Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Juya Mai Wa'azi Curl

Reverse Preacher Curl wani motsa jiki ne mai ƙarfi wanda da farko ke kaiwa ga brachialis da tsokoki na brachioradialis a cikin hannun ku, yana taimakawa haɓaka ƙarfin kamawa da haɓakar gaba. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya zama da fa'ida saboda yana taimakawa wajen haɓaka kwanciyar hankali, haɓaka wasan motsa jiki, da samun daidaiton jikin tsoka.

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

• Tare da manyan hannayenku da ƙirjin ku a tsaye da kushin benci, riƙe sandar a matakin kafaɗa. Wannan zai zama matsayin ku na farawa.
• Yayin da kuke numfasawa, sannu a hankali rage sandar har sai hannun na sama ya cika cikakke kuma bicep ɗin ku ya miƙe sosai.
• Yayin da kuke fitar da numfashi, yi amfani da biceps ɗin ku don murƙushe nauyi har zuwa wurin farawa. Rike gwiwar gwiwar ku kusa da jikin ku a kowane lokaci.
• Maimaita adadin maimaitawar da aka ba da shawarar yayin kiyaye tashin hankali a cikin biceps ɗinku koyaushe.

Lajin Don yi Juya Mai Wa'azi Curl

• Motsi mai sarrafawa: Kar a yi amfani da ƙarfi don ɗaga nauyi. Wannan kuskure ne na kowa wanda ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan raguwa da haɓakar tsokoki na hannu.
• Daidaitaccen Riko: Ɗauki ƙararrawa tare da ɗimbin riko (hannun sama), tare da hannunka da faɗin kafada. Tabbatar cewa wuyan hannu sun mike kuma basu karkata baya ba. Kuskure na yau da kullun shine amfani da riko mai fadi ko kunkuntar, wanda zai iya haifar da rauni a wuyan hannu da kafada.
• Cikakkun Motsi: Don samun fa'ida daga cikin Reverse Preacher Curl, yana da mahimmanci a yi amfani da cikakken kewayon motsi.

Juya Mai Wa'azi Curl Tambayoyin Masu Nuna

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

Ee, masu farawa za su iya yin motsa jiki na Reverse Preacher Curl, amma yana da mahimmanci a fara da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana hari tsokar brachialis, wanda ke ƙarƙashin biceps. Hakanan yana da mahimmanci a sami mai koyarwa ko gogaggen mutum ya jagorance ku ta hanyar aiwatarwa don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfin ku ya inganta.

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

• Reverse Grip EZ Bar Mai Wa'azi Curl: Wannan bambancin yana amfani da mashaya EZ maimakon madaidaicin barbell, wanda zai iya rage damuwa a wuyan hannu da goshin gaba.
• Dumbbell Reverse Preacher Curl: Wannan bambance-bambancen yana amfani da dumbbells maimakon barbell, yana ba ku damar yin aiki da kowane hannu da kansa da gano duk wani rashin daidaituwar ƙarfi.
• Curl Mai Wa'azi Mai Hannu Daya Mai Hannu Daya: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen mayar da hankali ga ci gaban tsokar mutum ɗaya.
• Cable Reverse Preacher Curl: Wannan bambancin yana amfani da injin kebul, yana ba da tashin hankali akai-akai a cikin motsi kuma yana iya haifar da haɓakar tsoka.

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

• Tsaye Barbell Curl: Wannan motsa jiki yana da matukar dacewa yayin da yake kaiwa ga tsokoki na biceps a irin wannan hanya amma daga wani kusurwa daban. Ta hanyar tsayawa da yin amfani da ƙwanƙwasa, za ku iya shigar da tsokoki na tsakiya da na baya don kwanciyar hankali, haɓaka ƙarfin jiki gaba ɗaya.
• Matsakaicin Hankali: Waɗannan suna mai da hankali musamman akan biceps brachii, suna haɓaka kololuwar tsoka. Ta hanyar haɓaka Juya Mai Wa'azi Curl tare da Hannun Hankali, zaku iya tabbatar da daidaitaccen haɓaka hannu yayin da suke ware biceps yadda ya kamata, haɓaka ƙarfi da ma'ana.