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 Kwance Kusa da Riko Curl

Kwangilar Kusa-Karɓi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda da farko yana ƙarfafawa da sautin biceps da goshin gaba, yayin da yake shiga ainihin da inganta ƙarfin jiki na gaba ɗaya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki iri ɗaya, saboda ana iya canza shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullun saboda tasirinsa a cikin ginin tsoka da ikonsa na haɓaka ma'anar hannu da ƙarfi.

Yanayinta: tsammanin nuni a nuni Kwance Kusa da Riko Curl

• Rike kararrawa tare da kamawa kusa, tafin hannunku suna fuskantar sama kuma hannayenku kusa da fadin kafada.
• Kiyaye gwiwar gwiwarka kusa da jikinka kuma a tsaye, sannan a hankali karkatar da kararrawa zuwa kirjinka.
• Dakata na ɗan lokaci a saman motsi, matse biceps ɗin ku.
• Sannu a hankali rage barbell baya zuwa wurin farawa, kiyaye iko a cikin motsi. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Kwance Kusa da Riko Curl

• **Motsi Mai Sarrafa:** Yayin da kuke karkatar da sandar zuwa kirjin ku, tabbatar da gwiwar gwiwar ku sun tsaya a tsaye kuma kusa da jikin ku. Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan raguwa da tsawo na biceps. Ka guji motsi ko motsi mai sauri wanda zai haifar da rauni ko rauni na tsoka.
• **Cikakken Matsayin Motsi:** Rage barbell baya zuwa wurin farawa, tabbatar da cikakken tsawo na makamai. Wannan yana ba da damar cikakken motsi na motsi, wanda ke da mahimmanci ga ci gaban tsoka. Ka guji yin juzu'i saboda ba su cika tsokoki ba.
• **Tsarin Numfashi:** Numfashi mai kyau yana da mahimmanci ga kowane motsa jiki. Yi numfashi yayin da kuke rage ƙwanƙwasa da fitar numfashi

Kwance Kusa da Riko Curl Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kusa da Riko Curl?

Ee, masu farawa za su iya yin motsa jiki na Kusa-Cikin Kwance. Motsa jiki ne mai sauƙi wanda ke kaiwa ga biceps. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don guje wa rauni da tabbatar da tsari mai kyau. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su ɗauki lokaci don koyon ingantacciyar dabara kuma suna iya amfana daga jagorar mai horar da kai ko ƙwararrun motsa jiki.

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

• Wuraren Kusa da Kusa: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune akan benci, wanda ke taimakawa ware biceps ta hanyar rage shigar wasu tsokoki.
• Hammer Close-grip Curl: Wannan bambancin ya haɗa da riƙe dumbbells a cikin guduma (tare da dabino suna fuskantar juna), wanda ke kaiwa ga tsokar brachialis ban da biceps.
• Mai Wa'azi Kusa-Karɓa: Wannan bambancin ya ƙunshi yin amfani da benci mai wa'azi don kwantar da hannuwanku, wanda ke ware biceps kuma yana hana ku yin amfani da kafadu ko baya don ɗaga nauyi.
• Ƙunƙasa Ƙunƙasa Ƙunƙwasa: Ana yin wannan bambancin yayin da yake kwance a kan benci na karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa ƙananan ɓangaren biceps.

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

• Hammer Curls: Hammer curls suna haɓaka Curls Kusa da Kwance ta hanyar niyya duka biyun biceps da brachialis, tsokar da ba a kula da ita sau da yawa wanda zai iya haɓaka bayyanar hannu gaba ɗaya idan an haɓaka ta yadda ya kamata.
• Tricep Dips: Yayin Kwanciya Kusa-riko Curl yana mai da hankali kan biceps, Tricep Dips ya yi niyya ga ƙungiyar tsoka - triceps - yana taimakawa wajen tabbatar da daidaituwar haɓakar hannu da hana raunin raunin da ya faru.