Kusa-riko Curl

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: EZ Barbell: Jambar mai gyaran hawan bayananku.
• Musulunci Masu gudummawa: Brachialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachioradialis

Sakonni ga Kusa-riko Curl

Close-grip Curl wani motsa jiki ne da aka yi niyya wanda aka tsara don ƙarfafawa da kunna biceps da goshi, yana ba da ƙarin motsa jiki mai ƙarfi saboda kunkuntar matsayi. Ya dace da daidaikun mutane a kowane matakin motsa jiki, gami da masu gina jiki da ke neman ware da haɓaka tsokoki na hannu. Mutane na iya zaɓar yin wannan motsa jiki don inganta ƙarfin hannu, haɓaka ma'anar tsoka, da haɓaka ƙarfin riko, wanda zai iya zama da amfani a cikin ayyukan yau da kullun da sauran motsa jiki.

Yanayinta: tsammanin nuni a nuni Kusa-riko Curl

• Yanzu, yayin da kake ajiye hannunka na sama a tsaye, fitar da numfashi da karkatar da 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 don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
• Sa'an nan kuma shaka kuma a hankali fara rage dumbbells baya zuwa wurin farawa.
• Maimaita tsari don adadin maimaitawa da aka ba da shawarar.
• Ka tuna ka kiyaye gwiwar gwiwarka kusa da jikinka a kowane lokaci kuma kada ka yi amfani da baya ko kafadu don ɗaga ma'aunin nauyi; ya kamata biceps ɗinku suyi duk aikin.

Lajin Don yi Kusa-riko Curl

• Zaɓin Nauyi: Zaɓi nauyi mai ƙalubale amma yana ba ku damar kiyaye sigar da ta dace a cikin duka saitin. Yin amfani da nauyi mai nauyi zai iya haifar da sigar da ba ta dace ba kuma yana ƙara haɗarin rauni.
• Motsi Mai Sarrafa: Kaucewa saurin motsi. Maimakon haka, yi motsa jiki a hankali, sarrafawa. Ɗaga nauyin sama don ƙidaya biyu, dakata a saman, sa'an nan kuma rage shi baya zuwa ƙidaya uku.
• Guji Amfani Da Baya: Kuskure na gama gari shine amfani da baya don taimakawa wajen ɗaga nauyi. Wannan ba kawai yana rage tasirin motsa jiki ba

Kusa-riko Curl Tambayoyin Masu Nuna

Shi beginners za su iya Kusa-riko Curl?

Ee, masu farawa zasu iya yin motsa jiki na kurkusa. Yana da babban motsa jiki don kai hari ga biceps da goshi. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsin.

Me ya sa ya wuce ga Kusa-riko Curl?

• Ƙunƙasa Close-Grip Curl ana yin shi a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa sassa daban-daban na biceps.
• Hammer Close-Grip Curl shine bambancin inda tafin hannu ke fuskantar juna, suna haɗa biceps da goshin gaba.
• Ana yin wa'azi Close-Grip Curl a kan benci mai wa'azi, wanda ke taimakawa wajen daidaita hannaye da mai da hankali kan tsokoki na bicep.
• Resistance Band Close-Grip Curl shine bambance-bambancen da ke amfani da rukunin juriya maimakon ma'auni, yana ba da tashin hankali akai-akai a cikin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Kusa-riko Curl?

• Hammer Curls: Hammer Curls suna haɓaka Curls Close-grip ta hanyar niyya ga brachialis da brachioradialis, tsokoki guda biyu waɗanda ake amfani da su a cikin jujjuyawar gwiwar gwiwar hannu kamar a Kusa-riƙe Curl, amma daga wani kusurwa daban, don haka haɓaka ƙarfin hannu da girman gaba ɗaya.
• Sama da tsawan tsinkaye: Wannan aikin ya cika da kulawar da ya rufe ta hanyar mai da hankali ga cigaban tsoka, wanda ke inganta daidaituwar tsoka, wanda ke inganta daidaitaccen ci gaban tsoka, wanda ke inganta haɓakar tsoka, wanda ke inganta haɓakar motsi na hannu Curl.