Kwangilar Biceps Na Ciki

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

Sakonni ga Kwangilar Biceps Na Ciki

The Incline Inner Biceps Curl horo ne mai ƙarfi wanda ke keɓance biceps musamman, yana haɓaka haɓakar tsoka da haɓaka ƙarfin hannu. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin jiki da ma'anarsa. Mutum zai so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don tasirinsa wajen keɓe biceps, haɓaka sifofin tsoka, da haɓaka ƙaya da aikin hannu gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kwangilar Biceps Na Ciki

• Tabbatar da gwiwar gwiwar ku suna kusa da gyaggyaran ku kuma tafukan ku suna fuskantar juna, wannan shine wurin farawa.
• Yanzu, yayin da kake ajiye hannunka na sama, karkatar da ma'aunin nauyi yayin yin kwangilar biceps yayin da kake fitar da numfashi. Ya kamata tafin hannunka su tafi zuwa ga kafadu.
• Ci gaba da motsi 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.
• A ƙarshe, sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi, tabbatar da kula da cikakken iko na ma'aunin nauyi. Maimaita aikin don adadin maimaitawar da aka ba da shawarar.

Lajin Don yi Kwangilar Biceps Na Ciki

• Motsi masu Sarrafawa: Guji jarabawar yin amfani da kuzari ko karkatar da ma'auni. Makullin wannan motsa jiki shine jinkirin motsi, sarrafawa. Ɗaga ma'aunin nauyi a cikin hanyar sarrafawa, matsi a saman motsi, sa'an nan kuma sannu a hankali rage nauyin baya. Wannan zai tabbatar da cewa biceps ɗinku suna yin aikin ba kafadu ko baya ba.
• Nauyin Dama: Yin amfani da ma'aunin nauyi mai nauyi kuskure ne na kowa. Wannan zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Zaɓi nauyin nauyi wanda zai ba ku damar kammala adadin adadin da ake so yayin da yake riƙe da tsari mai kyau. Idan ba za ku iya yin wannan ba, ƙila nauyin ya yi nauyi sosai.
• Cikakkun

Kwangilar Biceps Na Ciki Tambayoyin Masu Nuna

Shi beginners za su iya Kwangilar Biceps Na Ciki?

Ee, masu farawa zasu iya yin motsa jiki na Inline Inner Biceps Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da ƙarfi ya haɓaka, ana iya ƙara nauyi a hankali. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da an yi shi daidai.

Me ya sa ya wuce ga Kwangilar Biceps Na Ciki?

• Hammer Curl: Ana yin wannan bambancin ko dai a tsaye ko a zaune tare da dumbbell a kowane hannu da tafin hannu suna fuskantar gangar jikin ku, suna murƙushe nauyi yayin riƙe hannun na sama a tsaye.
• Curl mai wa'azi: Wannan bambancin yana amfani da benci mai wa'azi da barbell ko dumbbell, wanda aka ɗaga tare da manyan hannaye da ƙirji a kan benci don tallafi.
• Hannun Hankali: Ana yin wannan bambancin yayin zaune a kan benci, tare da hannu ɗaya yana kan ƙafar gefen kafa ɗaya kuma yana murƙushe dumbbell zuwa ƙirji.
• Cable Curl: Wannan bambancin ya ƙunshi yin amfani da na'ura na USB don yin curl, wanda zai iya samar da tashin hankali akai-akai a cikin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Kwangilar Biceps Na Ciki?

• Hammer Curls: Hammer curls sun dace da Ƙaƙwalwar Biceps na Ciki ta hanyar niyya duka biyun biceps da brachialis, tsokar da ba a kula da ita sau da yawa wanda zai iya ƙara girma ga hannaye, don haka samar da daidaiton ci gaban hannu gaba ɗaya.
• Ƙunƙarar Maɗaukaki: Waɗannan suna da kyau don ware biceps, kamar Inline Inner Biceps Curls, amma kuma suna ba da izinin motsi mafi girma da ƙaƙƙarfan ƙaƙƙarfan ƙanƙara, wanda zai iya taimakawa wajen haɓaka haɓakar biceps da ma'anarsa.