Juya riko Mai Wa'azi 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 Mai Wa'azi Curl

Reverse Grip Preacher Curl wani motsa jiki ne mai ƙarfi wanda da farko ke kaiwa ga tsokar brachialis, yana ba da gudummawa ga ƙayyadaddun ƙayyadaddun makamai masu ƙarfi. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka ƙarfin bicep ɗin su da haɓaka ma'aunin tsoka na sama. Wani zai so ya yi wannan motsa jiki don ware da ƙalubalantar tsokoki na hannu ta hanya ta musamman, haɓaka haɓakar tsoka da haɓaka ƙarfin sama gaba ɗaya.

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

• Ɗauki sandar curl na EZ ko madaidaicin sandar da tafin hannunku ke fuskantarku (maganin baya), kuma ku tabbata hannayenku suna da faɗin kafaɗa.
• Yayin da kake ajiye hannunka na sama da kuma gwiwar hannu a tsaye a kan benci, a hankali ɗaga sandar har sai hannayenka sun cika kwangila kuma an yi kwangilar biceps a saman.
• Riƙe matsayin kwangila na daƙiƙa yayin da kuke matse biceps ɗin ku.
• Sannu a hankali rage sandar baya zuwa wurin farawa, tabbatar da cewa kun cika hannuwanku da jin shimfiɗa a cikin biceps ɗinku.

Lajin Don yi Juya riko Mai Wa'azi Curl

• Sarrafa Motsi: Ka guje wa jarabar yin amfani da hanzari ko gaggawar motsa jiki. Makullin samun mafi kyawun wannan motsa jiki shine sarrafa motsi duka a kan hanyar sama da ƙasa. Wannan motsi mai hankali da sarrafawa zai tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, yana haifar da sakamako mafi kyau.
• Cikakken Matsayin Motsi: Yana da mahimmanci a yi amfani da cikakken kewayon motsi yayin motsa jiki. Fara tare da shimfiɗa hannuwanku gaba ɗaya a ƙasa kuma ku murɗa nauyi sama har sai hannayen ku sun kusa zama daidai da ƙasa. Ka guji kuskuren rashin cika hannunka a ƙasa ko kuma kada ka karkatar da nauyin har zuwa sama, saboda wannan zai iyakance.

Juya riko Mai Wa'azi Curl Tambayoyin Masu Nuna

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

Ee, masu farawa za su iya yin motsa jiki na Reverse Grip Preacher Curl. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko 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 riko Mai Wa'azi Curl?

• Mai Wa'azin Hammer Curl: Wannan bambancin ya haɗa da yin amfani da riko mai tsaka-tsaki (hannayen da ke fuskantar juna) don riƙe dumbbells, wanda ke taimakawa wajen kai hari ga tsokar brachialis da brachioradialis a cikin goshi.
• Curl Mai Wa'azi Mai Hannu Daya: Wannan bambance-bambancen yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba da damar haɓaka hankali ga kowane bicep daban-daban.
• Zaune Mai Wa'azi Curl: Wannan bambancin ya ƙunshi zama yayin yin motsa jiki, wanda zai iya taimakawa wajen tabbatar da kwanciyar hankali da tsari.
• The Cable Preacher Curl: Maimakon yin amfani da ma'auni kyauta, wannan bambancin yana amfani da na'ura na USB, yana ba da damar tashin hankali akai-akai a ko'ina cikin kewayon motsi.

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

• Close-Grip Bench Press: Wannan darasi ba wai kawai yana ƙarfafa triceps ɗin ku ba, waɗanda ke ƙarfafa tsokoki yayin Reverse Grip Preacher Curls, amma kuma yana haɓaka ƙarfin tura ku gaba ɗaya, yana mai da shi cikakkiyar motsa jiki.
• Chin-ups: Wannan darasi yana amfani da riko na baya, kama da Reverse Grip Preacher Curl, kuma yana kai hari ga biceps da tsokoki na baya, yana ba da cikakken motsa jiki na sama da haɓaka fa'idodin Curl Mai Wa'azi.