Kebul Kwance Kusa da Riko Curl

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Biceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis

Sakonni ga Kebul Kwance Kusa da Riko Curl

Cable Liing Close-grip Curl wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga biceps, amma kuma yana haɗa hannu da kafadu. Ya dace da daidaikun mutane a duk matakan dacewa, daga masu farawa zuwa 'yan wasa masu ci gaba, suna neman haɓaka ma'anar tsoka da ƙarfin jiki na sama. Mutane da yawa za su iya zaɓar wannan darasi don ikonsa na samar da tashin hankali akai-akai akan tsokoki, wanda zai haifar da haɓakar tsoka mai inganci da haɓakar kyawun hannu gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kebul Kwance Kusa da Riko Curl

• Ɗauki sandar kebul ɗin tare da rik'on hannu, dabino suna fuskantar sama, sannan ka kwanta a saman benci.
• Fara tare da mika hannuwanku gabaɗaya zuwa injin kebul, kuma sannu a hankali lanƙwasa sandar zuwa ga ƙirjin ku, kiyaye gwiwar gwiwarku a tsaye.
• Riƙe matsayin na ɗan lokaci lokacin da biceps ɗin ku ya cika kwangila kuma mashaya yana a matakin kafada.
• A hankali mayar da sandar zuwa wurin farawa, cikakken mika hannunka, kuma maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Kebul Kwance Kusa da Riko Curl

• Riko: Rike sandar kebul tare da matse kusa, dabino suna fuskantar sama. Ya kamata hannuwanku su kasance kusa da nisan kafada. Ka guji kama sandar da kyau saboda yana iya haifar da rauni da rauni mara amfani.
• Motsi Mai Sarrafa: Yana da mahimmanci don yin wannan motsa jiki tare da sarrafawa, jinkirin motsi. Guguwa ta hanyar motsi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Yayin da kake karkatar da sandar kebul zuwa kirjinka, ajiye gwiwar gwiwarka a tsaye kuma ka matse biceps ɗinka a saman motsin. Sannan, sannu a hankali rage sandar baya zuwa wurin farawa.
• Guji Amfani da Lokaci: Kuskure na yau da kullun shine amfani da hanzari don ɗaga nauyi, wanda zai haifar da raguwar tasirin motsa jiki da yuwuwar rauni. Maimakon haka,

Kebul Kwance Kusa da Riko Curl Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Kwance Kusa da Riko Curl?

Ee, masu farawa za su iya yin motsa jiki na Cable Liing Close-grip Curl. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari daidai da kuma hana rauni. Zai yi kyau a sami mai horo ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ke inganta.

Me ya sa ya wuce ga Kebul Kwance Kusa da Riko Curl?

• Cable Seated Close- Grip Curl: A cikin wannan sigar, kuna yin curl yayin da kuke zaune, wanda zai iya taimakawa keɓe biceps da rage damuwa a ƙasan baya.
• Cable One Arm Close-grip Curl: Wannan bambancin ya ƙunshi amfani da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ganowa da gyara rashin daidaituwar tsoka.
• Cable Reverse Close-grip Curl: Wannan sigar ta ƙunshi kama sandar kebul ɗin tare da tafukan da ke fuskantar ƙasa, wanda ke hari ga brachialis da tsokoki na brachioradialis ban da biceps.
• Cable Hammer Close-grip Curl: Wannan bambancin ya haɗa da yin amfani da igiya da aka makala da kuma kama shi da dabino suna fuskantar juna, wanda zai iya taimakawa wajen kai hari ga brachialis da tsokoki na brachioradialis.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Kwance Kusa da Riko Curl?

• Cable Rope Tricep Pushdown: Yayin da Cable Liing Close-grip Curl yana mai da hankali kan biceps, wannan motsa jiki yana kaiwa triceps, tsokoki a gefe na hannu, yana taimakawa wajen tabbatar da daidaituwar ci gaban hannu da kuma hana rashin daidaituwa na tsoka wanda zai iya haifar da rauni.
• Barbell Curl: Wannan motsa jiki kuma yana hari da biceps kuma yana da matukar dacewa ga Cable Lying Close-grip Curl saboda yana ba da damar yin amfani da nauyi mai nauyi, inganta haɓakar tsoka da ƙarfin ƙarfin a cikin biceps, wanda zai iya inganta aiki a cikin Cable Liing. Kusa-riko Curl.