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 matukar tasiri wanda ke kai hari ga biceps, gaba da kafadu, yana ba da gudummawa ga ingantaccen ƙarfin jiki na sama da ma'anar tsoka. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita juriya cikin sauƙi don dacewa da matakan dacewa da mutum ɗaya. Mutane za su iya zaɓar wannan motsa jiki don iyawar sa na keɓewa da shiga cikin biceps, haɓaka haɓakar tsoka da haɓaka kyawun hannu.

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

• Kai sama ka kama sandar kebul tare da rik'on hannun hannu (hannun hannu suna fuskantar ƙafafunka), tabbatar da cewa hannayenka suna kusa da faɗin kafada.
• Tare da mika hannunka cikakke da kuma gwiwar hannu a tsaye, karkatar da sandar zuwa kirjin ka yayin yin kwangilar biceps.
• Riƙe ƙanƙara a kololuwar murɗa na ɗan lokaci, sannan a hankali komawa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa da tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Kebul Kwance Kusa da Riko Curl

• Riƙe Da Kyau: Riƙe sandar kebul tare da kamawa kusa, tare da tafukan ku suna fuskantar sama. Ya kamata hannuwanku su kasance kusa da faɗin kafaɗa. Wannan riko yana taimakawa sosai don kaiwa ga biceps. Ka guji kama sandar da ƙarfi saboda yana iya haifar da ƙuƙuwar wuyan hannu.
• Motsi Mai Sarrafa: Yayin da kuke karkatar da sandar zuwa kirjin ku, tabbatar da cewa kuna motsi hannayen ku kawai yayin da kuke ajiye hannayenku na sama da kafadu a tsaye. Wannan yana taimakawa wajen ware biceps kuma yana ƙara tasirin motsa jiki. Ka guji amfani da baya ko kafadu don ɗaga nauyi kamar yadda zai iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Fasahar Numfashi: Shaka yayin da kuke sauke sandar kuma ku fitar da numfashi yayin da kuke karkatar da shi sama

Kebul Kwance Kusa da Riko Curl Tambayoyin Masu Nuna

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

Ee, tabbas masu farawa za su iya yin motsa jiki na Cable Liing Close-grip Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai horarwa ko ƙwararrun ƙwararrun ƙwararrun motsa jiki sun nuna muku madaidaicin fom don tabbatar da cewa kuna yin aikin daidai da inganci.

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

• Cable Seated Close-Grip Curl: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune, wanda zai iya taimakawa wajen ware biceps ɗin ku da rage damar yin amfani da wasu tsokoki don taimakawa wajen ɗagawa.
• Cable One-Arm Close-Grip Curl: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen mayar da hankali ga ƙarfin hannu ɗaya da magance duk wani rashin daidaituwa.
• The Cable Preacher Close-Grip Curl: Wannan bambancin ya ƙunshi yin motsa jiki a benci mai wa'azi, wanda ke taimakawa ware biceps kuma zai iya hana ku yin amfani da kafadu ko baya don ɗaga nauyi.
• Cable Hammer Close-Grip Curl: A cikin wannan bambance-bambance, kuna riƙe da kebul ɗin tare da riko guduma (hannun hannu suna fuskantar juna), wanda ke hari ba kawai biceps ba, amma

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

• Hammer Curls: Hammer curls shima yana aiki da biceps amma suna ba da fifiko ga brachialis da brachioradialis, tsokar gaɓoɓin hannu, yana samar da daidaitaccen ƙarfin hannu da haɓaka.
• Tricep Pushdowns: Wannan motsa jiki yana da matukar dacewa yayin da yake kaiwa triceps, ƙungiyar tsoka da ke adawa da biceps. Yin aiki duka ƙungiyoyin tsoka daidai gwargwado na iya hana rashin daidaituwar tsoka da haɓaka daidaiton hannu baki ɗaya.