Juya Riko Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: EZ Barbell: Jambar mai gyaran hawan bayananku.
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Juya Riko Curl

Reverse Grip Curl shine ingantaccen motsa jiki wanda da farko ke kaiwa tsokar brachialis da brachioradialis, yana taimakawa haɓaka ƙarfin hannu da girma. Yana da manufa motsa jiki ga 'yan wasa, bodybuilders, ko duk wanda ke neman inganta na sama ƙarfi da kuma inganta su riko. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya haɓaka aikin motsa jiki na bicep, haɓaka ingantaccen ma'auni na tsoka, da yuwuwar haɓaka aiki a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar ja ko ɗagawa.

Yanayinta: tsammanin nuni a nuni Juya Riko Curl

• Yayin da kake ajiye gwiwar gwiwarka kusa da jikinka, sannu a hankali karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗinka, ci gaba da ɗaga ma'auni har sai an gama kwangilar biceps ɗinka kuma dumbbells suna a matakin kafada.
• Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi.
• Maimaita wannan tsari don adadin maimaitawa.

Lajin Don yi Juya Riko Curl

• Matsayin gwiwar hannu: Ka kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsa jiki. Wannan zai taimaka maka ware biceps da goshin gaba kuma ya hana ka yin amfani da kafadu ko baya don ɗaga nauyi, wanda kuskure ne na kowa.
• Motsi Mai Sarrafa: Yana da mahimmanci a yi motsa jiki tare da sarrafawa, motsi masu santsi. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga nauyi, saboda wannan na iya haifar da rauni kuma ba zai yi aiki yadda ya kamata tsokoki da aka yi niyya ba.
• Nauyin Da Ya dace: Yi amfani da nauyi wanda zai ba ku damar kammala aikin tare da sigar da ta dace. Idan kuna gwagwarmaya don kula da tsari, ƙila nauyin ya yi nauyi sosai. Yin amfani da nauyi mai nauyi kuskure ne na kowa wanda zai iya

Juya Riko Curl Tambayoyin Masu Nuna

Shi beginners za su iya Juya Riko Curl?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Grip Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana hari tsokar brachialis, wanda ke ƙarƙashin biceps. Zai iya taimakawa inganta girman duka da ƙarfin hannunka. Kamar kowane sabon motsa jiki, yana da kyau a sami mai koyarwa ko gogaggen mutum ya jagorance ku ta hanyar da ta dace da dabara.

Me ya sa ya wuce ga Juya Riko Curl?

• EZ Bar Reverse Grip Curl: Maimakon dumbbells, wannan sigar tana amfani da sandar curl na EZ don samun kwanciyar hankali da niyya ga tsokoki daban-daban.
• Cable Machine Reverse Grip Curl: Wannan bambancin yana amfani da injin kebul, yana ba da damar daidaiton matakin juriya a cikin duka motsi.
• Resistance Band Reverse Grip Curl: Wannan sigar tana amfani da rukunin juriya, yana mai da shi zaɓi mai ɗaukuwa da sassauƙa wanda za'a iya daidaita shi zuwa matakan juriya daban-daban.
• Mai Wa'azi Reverse Grip Curl: Wannan ya haɗa da yin amfani da benci mai wa'azi don ware biceps, yayin yin juzu'i na riko, wanda zai iya taimakawa wajen mai da hankali kan ƙwayar tsoka.

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

• Tricep Dips: Yayin da Reverse Grip Curls ke mayar da hankali kan biceps, Tricep Dips yana magance kishiyar ƙungiyar tsoka, triceps, yana ba da damar daidaita ƙarfi da haɓakawa a cikin manyan makamai.
• Curls na wuyan hannu: Waɗannan darussan suna yin niyya musamman ga tsokoki na gaba, waɗanda aka yi amfani da su tare a cikin Reverse Grip Curls, don haka inganta ƙarfin riko da juriya.