Lever Wa'azi Curl

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

Sakonni ga Lever Wa'azi Curl

The Lever Preacher Curl wani ingantaccen motsa jiki ne wanda ke kai hari ga biceps, yana haɓaka ƙarfi da girman tsoka. Wannan aikin motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa da ƙwararrun masu zuwa motsa jiki, waɗanda ke nufin haɓaka ƙarfin jikinsu na sama da gina ingantattun makamai. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ƙayataccen hannu, haɓaka aikinku a cikin wasanni ko ayyukan da ke buƙatar ƙarfin hannu, da ba da gudummawa ga daidaiton tsoka da kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Wa'azi Curl

• Ɗauki riƙon lefa tare da riƙon hannu, tabbatar da cewa tafin hannunka suna fuskantar sama kuma hannayenka sun cika gabaɗaya.
• A hankali karkatar da hannaye zuwa ga kafadu yayin da kake ajiye hannayenka na sama da kafadu har yanzu, hannun gabanka kawai ya kamata ya motsa.
• Dakata a saman motsi, matse biceps ɗin ku na ɗan lokaci kafin a rage hannaye a hankali zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Wa'azi Curl

• Riko da Matsayin gwiwar gwiwar hannu: Riƙe sandar lever tare da riko na ƙarƙashin hannu (hannun hannu suna fuskantar sama) kuma hannayenka da faɗin kafada. Tabbatar cewa gwiwar hannu suna cikin layi tare da kafadu kuma ba su fita ba, wannan zai taimake ka ka kula da kulawa da kuma guje wa rauni.
• Motsi Mai Sarrafa: Ka guji kuskuren gama-gari na yin gaggawar motsa jiki. Maimakon haka, mayar da hankali kan jinkirin, motsi mai sarrafawa. Yayin da kuke karkatar da sandar sama zuwa ga kafadu, matse biceps ɗin ku a saman motsi sannan a hankali runtse sandar ƙasa.
• Cikakken Matsayin Motsi: Yana da mahimmanci

Lever Wa'azi Curl Tambayoyin Masu Nuna

Shi beginners za su iya Lever Wa'azi Curl?

Ee, masu farawa zasu iya yin motsa jiki na Lever Preacher Curl. Koyaya, yana da mahimmanci su fara da ma'aunin nauyi kuma tabbatar da tsari mai kyau don guje wa rauni. Hakanan yana da kyau a sami mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar har sai sun gamsu da yin shi da kansu.

Me ya sa ya wuce ga Lever Wa'azi Curl?

• Barbell Wa'azi Curl: Wannan bambancin yana amfani da ƙararrawa, wanda zai iya taimakawa wajen haɗa hannu biyu a ko'ina kuma yana ƙara yawan nauyin.
• Curl Mai Wa'azi Mai Hannu Daya: Wannan bambance-bambancen yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba da damar ƙarin himma akan kowane bicep.
• Ƙunƙasa Wa'azi Curl: Ana yin wannan bambancin akan benci mai karkata, wanda zai iya samar da wani kusurwa daban kuma ya yi niyya ga biceps ta hanya ta musamman.
• Hammer Preacher Curl: Wannan bambancin ya haɗa da riko guduma (hanyoyin da ke fuskantar juna), wanda zai iya taimakawa wajen shiga tsokar brachialis da brachioradialis, tsokar gaba.

Me suna da abin da ya sanya ɗaukehawa ga Lever Wa'azi Curl?

• Tricep Pushdowns: Yayin da Lever Preacher Curls ke mayar da hankali kan biceps, Tricep Pushdowns yana kaiwa triceps, waɗanda sune ƙungiyar tsoka masu adawa. Ta hanyar ƙarfafa triceps, kuna tabbatar da daidaiton ci gaba da rage haɗarin rauni saboda rashin daidaituwa na tsoka.
• Barbell Curl: Wannan darasi kuma yana hari kan biceps, kama da Lever Preacher Curls. Duk da haka, ya ƙunshi nau'i daban-daban da matsayi, yana ba da damar ƙarfafa ƙwayoyin tsoka daga wani kusurwa daban-daban, wanda zai iya haifar da ci gaban tsoka mai mahimmanci.