Mai Wa'azi 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: Brachialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachioradialis

Sakonni ga Mai Wa'azi Curl

The Preacher Curl wani ƙarfin horon motsa jiki ne da farko yana niyya ga biceps, haɓaka yawan tsoka da haɓaka ƙarfin jiki na sama. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane da yawa za su iya zaɓar haɗa wannan darasi a cikin aikin yau da kullun don keɓewa da sassaƙa biceps ɗin su, haɓaka kwanciyar hankali, da haɓaka mafi kyawun sigar ɗagawa.

Yanayinta: tsammanin nuni a nuni Mai Wa'azi Curl

• Riƙe sandar curl na EZ ko ƙararrawa tare da hannayenku nisan kafada, tafukan hannu suna fuskantar sama, kuma ku kwantar da hannayen ku na sama a kan benci na wa'azi.
• Numfashi, kuma ba tare da matsar da hannunka na sama ba, a hankali lanƙwasa gwiwar gwiwarka kuma ka karkatar da sandar sama zuwa kafaɗunka.
• Riƙe wannan matsayi na ɗan lokaci, sannan sannu a hankali rage sandar baya yayin da numfashi ya fita har sai hannayenku sun cika cikakke, jin shimfiɗa a cikin biceps.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da nauyin nauyi da kiyaye hannayen ku na sama a duk lokacin motsa jiki.

Lajin Don yi Mai Wa'azi Curl

• Motsi Mai Sarrafa: Guji kuskuren amfani da kuzari don ɗaga ma'auni. Wannan na iya haifar da rauni kuma ba zai kai ga biceps ɗinku yadda ya kamata ba. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Ɗaga nauyi ta amfani da biceps ɗin ku, dakata a saman motsi, sannan sannu a hankali rage nauyi baya ƙasa.
• Nauyin Da Ya dace: Yin amfani da ma'aunin nauyi mai nauyi zai iya haifar da rashin daidaituwa akan sigar ku kuma yana iya haifar da rauni. Fara da nauyi wanda zaku iya ɗagawa cikin nutsuwa don maimaitawa 8-12. Yayin da kuke samun ƙarfi, sannu a hankali ƙara nauyi yayin kiyaye tsari mai kyau.
• Cikakkun Motsi: Kuskuren gama gari baya amfani da cikakken kewayon motsi. Domin samun riba mai yawa daga mai wa'azi

Mai Wa'azi Curl Tambayoyin Masu Nuna

Shi beginners za su iya Mai Wa'azi Curl?

Ee, masu farawa za su iya yin aikin wa'azi Curl. Yana da tasiri mai tasiri don ƙaddamar da biceps. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar daidai don hana duk wani rauni mai yuwuwa. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna dabarar da ta dace da farko.

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

• Reverse Preacher Curl: Maimakon karkatar da tafin hannunka sama, sai ka murza su ƙasa, wanda ke kaiwa ga tsokar brachialis da gaɓoɓin gaba.
• Mai Wa'azin Dumbbell Mai Hannu Daya-Arm: Wannan bambancin ya haɗa da yin amfani da dumbbell da yin murɗa tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen gyara rashin daidaituwar tsoka.
• Hammer Preacher Curl: Wannan ya haɗa da yin amfani da riko tsaka-tsaki (hannun hannu suna fuskantar juna) don aiwatar da murɗa, wanda ke kaiwa ga brachialis da tsokoki na brachioradialis.
• Cable Preacher Curl: Wannan bambancin yana amfani da na'urar kebul don juriya, wanda ke ba da tashin hankali akai-akai a ko'ina cikin curl, yana haifar da yuwuwar haɓakar tsoka.

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

• Matsakaicin Hankali: Kamar Curl Mai Wa'azi, wannan motsa jiki yana ware biceps, yana tabbatar da aikin motsa jiki da aka yi niyya, amma wurin zama da tsarin motsi suna ba da damuwa daban-daban akan tsoka, don haka yana taimakawa ci gaban bicep gabaɗaya.
• Barbell Curl: Wannan motsa jiki yana da matukar dacewa ga Curl mai wa'azi kamar yadda kuma ya shafi biceps amma ya haɗa da hannu biyu suna aiki tare, wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da sifofin tsoka.