Kebul Zaune a Sama Curl

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wada ta hurna.

Sakonni ga Kebul Zaune a Sama Curl

Cable Seated Overhead Curl motsa jiki ne na horarwa mai ƙarfi wanda ya fi kai hari ga biceps, yayin da yake haɗa hannu da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, waɗanda ke neman haɓaka ƙwayar tsoka da haɓaka ƙarfin jiki na sama. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, mutane na iya haɓaka ma'anar tsoka, inganta ingantaccen ma'auni na tsoka, da inganta aikin hannu gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kebul Zaune a Sama Curl

• Zauna a kan benci yana fuskantar injin kebul, ƙwace sandar tare da rik'on hannun hannu (hannun hannu suna fuskantar ku), sa'annan ku ware hannayenku da faɗin kafada.
• Danganta kadan baya kuma sanya sandar a matakin kafada, kiyaye gwiwar gwiwar ku kusa da kanku da baya madaidaiciya.
• Sannu a hankali karkatar da sandar zuwa bayan kai yayin da kake ajiye hannunka na sama a tsaye, lankwasawa kawai a gwiwar gwiwarka har sai ka ji cikakken natsewar bicep.
• Dakata na ɗan lokaci a saman curl, sannan a hankali komawa zuwa wurin farawa, sarrafa nauyi akan hanyar ƙasa don kammala maimaitawa ɗaya.

Lajin Don yi Kebul Zaune a Sama Curl

• Riko da ya dace: Rike sandar kebul tare da rikon hannun hannu, dabino suna fuskantar gaba. Rikon ya kamata ya kasance kusan nisan kafada. Ka guji kama sandar da kyau saboda hakan na iya haifar da damun wuyan hannu. Madadin haka, ka riƙe ƙarfi amma cikin annashuwa.
• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan tsokoki na bicep. Ka guji yin amfani da ƙarfi don ɗaga nauyi, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Madadin haka, ɗaga nauyin ta amfani da biceps ɗin ku, riƙe na ɗan lokaci a saman curl, sannan a hankali rage nauyi baya ƙasa.
• Kada ku wuce gona da iri: Guji tsawaita naku cikakke

Kebul Zaune a Sama Curl Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Zaune a Sama Curl?

Ee, masu farawa za su iya yin aikin Cable Seated Overhead Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don samun daidaitaccen tsari kuma a guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Kebul Zaune a Sama Curl?

• Barbell Zaune a Sama Curl: Maimakon kebul, kuna amfani da barbell don yin curl, wanda zai iya taimakawa wajen daidaita tsokoki da ƙara ƙarfin gabaɗaya.
• Resistance Band Seated Overhead Curl: Wannan sigar tana amfani da band ɗin juriya maimakon kebul, yana ba da tashin hankali daidaitacce kuma yana mai da shi babban zaɓi don motsa jiki na gida.
• Tsaye Kan Kebul Curl: Wannan bambancin ya haɗa da yin motsa jiki yayin da yake tsaye, wanda zai iya haɗar da tsokoki kamar yadda kuke buƙatar kiyaye kwanciyar hankali da matsayi.
• Hannun Hannu Guda Guda Kan Kebul na Cable Curl: A cikin wannan bambancin, kuna yin motsa jiki hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan tsokar bicep na kowane hannu daban.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Zaune a Sama Curl?

• Tricep Pushdowns: Yayin da Cable Seated Overhead Curl da farko yana hari kan biceps, Tricep Pushdowns yana kaiwa triceps, waɗanda su ne tsokoki masu adawa. Wannan yana taimakawa wajen tabbatar da daidaiton ƙarfi da haɓaka manyan makamai.
• Layukan Cable Seated: Wannan darasi yana aiki da tsokoki na baya, waɗanda ke aiki azaman stabilizers yayin Cable Seated Overhead Curl. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta aikin ku gaba ɗaya kuma ku hana yiwuwar raunin da ya faru.