Juya rikon Biceps 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 rikon Biceps Curl

Reverse Grip Biceps Curl horo ne mai ƙarfi wanda ke kaiwa ga biceps da goshin gaba, yana ba da cikakkiyar motsa jiki don manyan hannun ku. Ya dace da duk wanda ke neman haɓaka ƙarfin hannu da ma'anar su, daga masu farawa zuwa ƙwararrun masu sha'awar motsa jiki. Mutane za su iya zaɓar wannan motsa jiki saboda ba wai kawai yana taimakawa wajen gina taro na bicep ba, har ma yana inganta ƙarfin riko wanda ke da fa'ida a cikin ayyukan yau da kullun da sauran ayyukan motsa jiki.

Yanayinta: tsammanin nuni a nuni Juya rikon Biceps Curl

• 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 na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Sa'an nan kuma shaka kuma a hankali fara rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawa.

Lajin Don yi Juya rikon Biceps Curl

• Kiyaye Madaidaicin Matsayi: Tsaya bayanka madaidaiciya, ƙirji sama, da kafadu baya cikin motsa jiki. Ka guji zagaye bayanka ko runguma kafadu, saboda hakan na iya haifar da rauni. Har ila yau, tabbatar da cewa ƙafafunku suna da faɗin kafada kuma suna lebur a ƙasa don kiyaye daidaito.
• Motsi Mai Sarrafa: Lokacin ɗaga sandar, tabbatar da yin shi ta hanyar sarrafawa. Ka guje wa firgita ko karkatar da barbell, saboda wannan na iya haifar da ciwon tsoka kuma baya kai hari ga biceps yadda ya kamata. Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan ƙwayar tsoka na bicep da shakatawa.
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Juya rikon Biceps Curl Tambayoyin Masu Nuna

Shi beginners za su iya Juya rikon Biceps Curl?

Ee, masu farawa zasu iya yin Reverse Grip Biceps Curl motsa jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan motsa jiki hanya ce mai kyau don ƙaddamar da biceps da tsokoki na gaba. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su ɗauki hankali, mai da hankali kan tsari daidai, kuma a hankali ƙara nauyi yayin da ƙarfi ya inganta. Yana iya zama da amfani a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokuta na farko don tabbatar da ana yin aikin daidai.

Me ya sa ya wuce ga Juya rikon Biceps Curl?

• Seated Reverse Curl: Ana yin wannan a zaune a kan benci, wanda ke taimakawa wajen daidaita jiki da keɓe biceps da goshi.
• EZ Bar Reverse Curl: Wannan bambancin yana amfani da mashaya EZ, wanda ke sanya ƙarancin damuwa a wuyan hannu yayin da yake ci gaba da yin niyya ga biceps da goshin gaba.
• Cable Reverse Curl: Yin amfani da na'urar kebul don wannan motsa jiki yana ba da tashin hankali akai-akai akan tsokoki a duk lokacin motsi.
• Reverse Preacher Curl: Ana yin wannan bambancin akan benci mai wa'azi, wanda ke taimakawa wajen ware biceps da rage shigar wasu tsokoki.

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

• Tricep Dips: Wadannan darussan sun yi niyya ga triceps, tsokoki a baya na hannu na sama, kuma suna taimakawa wajen daidaita ƙarfin hannu da ci gaban sautin tsoka wanda kuke samu daga Reverse Grip Biceps Curls, hana rashin daidaituwa na tsoka.
• Hankalin Curls: Wadannan darussan suna ƙarfafa tsokoki na hannu, wanda ya dace da ikon da ya dace na tsawon lokaci, ta haka inganta tasirin motsa jiki.