Rufe Riko Curl
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Sakonni ga Rufe Riko Curl
Close Grip Curl shine motsa jiki mai inganci wanda da farko ke kaiwa tsokoki a cikin biceps, haɓaka ƙarfi da sautin tsoka. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anarsu. Ta hanyar haɗa Close Grip Curls a cikin abubuwan yau da kullun, ɗaiɗaikun mutane na iya samun ingantacciyar ƙwayar tsoka, mafi kyawun kwanciyar hankali, da haɓaka gabaɗayan ƙarfin jiki na sama.
Yanayinta: tsammanin nuni a nuni Rufe Riko Curl
- Yayin da kake ajiye hannunka na sama, karkatar da ma'aunin nauyi yayin da kake yin kwangilar biceps yayin da kake fitar da numfashi. 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.
- A hankali fara dawo da dumbbells zuwa matsayin asali yayin da kuke numfashi.
- Maimaita tsari don adadin maimaitawa da aka ba da shawarar.
- Tabbatar cewa kun kasance kusa da gwiwar ku a kowane lokaci kuma kada ku yi amfani da baya ko kafadu don ɗaga ma'aunin nauyi; hannun gabanku yakamata suyi dukkan aikin.
Lajin Don yi Rufe Riko Curl
- ** Sarrafa Motsi ***: Lokacin yin lanƙwasa na kusa, yana da mahimmanci a sarrafa motsi a kan hanyar sama da kan hanyar ƙasa. Guji kuskuren gama gari na barin nauyin ya ragu da sauri bayan murƙushewa, saboda wannan na iya haifar da rauni kuma baya cika tsokoki. Madadin haka, rage nauyi a hankali don haɓaka aikin tsoka.
- **Kiyaye gwiwar gwiwar ku a tsaye**: Ya kamata maginin gwiwar ku su kasance kusa da jikin ku kuma su tsaya a duk lokacin motsa jiki. Kuskure na yau da kullun shine motsa gwiwar hannu daga jiki ko don amfani da su don taimakawa wajen ɗaga nauyi. Wannan zai iya haifar da rauni kuma yana rage tasiri na
Rufe Riko Curl Tambayoyin Masu Nuna
Shi beginners za su iya Rufe Riko Curl?
Ee, masu farawa za su iya yin aikin Close Grip Curl. Motsa jiki ne mai sauƙi wanda da farko ke kaiwa biceps kuma ana iya yin shi da dumbbells ko barbell. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.
Me ya sa ya wuce ga Rufe Riko Curl?
- Mai Wa'azi Close Grip Curls: A cikin wannan sigar, kuna amfani da benci mai wa'azi don ware biceps da iyakance shigar wasu tsokoki.
- Guduma Rufe Riko Curls: Wannan ya haɗa da yin amfani da riƙon guduma (hanyoyin da ke fuskantar juna) wanda ke kaiwa tsokar brachialis a hannu na sama.
- Kusa Kusa Riko Curls: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune wanda zai iya taimakawa wajen kawar da duk wani motsi ko motsi.
- Mayar da hankali Kusa Riko Curls: Wannan shine bambancin hannu ɗaya da aka yi yayin da ake zaune, tare da gwiwar hannu yana hutawa da cinya ta ciki don mafi kyawun ware tsokar bicep.
Me suna da abin da ya sanya ɗaukehawa ga Rufe Riko Curl?
- Hammer Curls: Wannan motsa jiki yana cike da Close Grip Curls kamar yadda kuma yake kaiwa ga biceps amma yana haɓaka tsokar brachialis da brachioradialis ƙari, yana ba da cikakkiyar motsa jiki ga duka hannu na sama.
- Overhead Stitp Exited: Wannan Karatun Darasi na kusa da riko curls, yana ba da daidaitawa ga ƙarfin haɗin gwiwar da kwanciyar hankali.
Karin kalmar raɓuwa ga Rufe Riko Curl
- "Cable Close Grip Curl motsa jiki"
- "Ayyukan toning na saman hannu"
- "Bambancin Bicep curl"
- "Cable exercises for biceps"
- "Close Grip Cable Curl dabaran"
- "Ayyukan ƙarfafa makamai"
- "Ayyukan motsa jiki don manyan makamai"
- "Yadda ake Close Grip Cable Curls"
- "Tsarin motsa jiki na bicep tare da kebul"
- "Tsarin motsa jiki na sama da kebul"