Tsayayye Reverse Riko Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Tsayayye Reverse Riko Curl

Tsaye Reverse Grip Curl horo ne mai ƙarfi wanda aka tsara don ƙaddamar da tsokar brachialis na hannu na sama, yana haɓaka ƙarfin hannu da girman hannu. Kyakkyawan motsa jiki ne ga daidaikun mutane da ke neman haɓaka ƙarfin jikinsu na sama, musamman 'yan wasa da masu ɗaukar nauyi. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya haifar da ingantacciyar ƙarfin riko, haɓakar kayan kwalliyar hannu, da kyakkyawan aiki a cikin wasanni da ayyukan da ke buƙatar makamai masu ƙarfi.

Yanayinta: tsammanin nuni a nuni Tsayayye Reverse Riko Curl

• Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku a kowane lokaci kuma ku kula da madaidaiciyar baya da madaidaicin cibiya.
• A hankali lanƙwasa ma'aunin nauyi yayin kiyaye tafin hannunku suna fuskantar sama, ci gaba da ɗagawa har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada.
• Riƙe matsayin kwangila na ɗan lokaci kaɗan yayin da kuke matse biceps ɗin ku.
• Sannu a hankali rage ma'aunin nauyi zuwa wurin farawa, tabbatar da cewa kun cika hannuwanku da shaƙa yayin da kuke yin wannan ɓangaren motsi.

Lajin Don yi Tsayayye Reverse Riko Curl

• Motsi Mai Sarrafa: Narka ma'aunin nauyi yayin yin kwangilar biceps yayin da kuke numfashi. Hannun hannun ku kawai yakamata su motsa. Ka guji kuskuren gama gari na yin amfani da baya ko kafadu don ɗaga ma'aunin nauyi, wanda zai iya haifar da rauni kuma ba zai kai ga biceps ɗinka daidai ba.
• Dakata da Ƙarƙasa Sannu a hankali: Riƙe matsayin kwangila a saman curl don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku. Sa'an nan kuma, sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi a cikin. Ka guji kuskuren sauke nauyin nauyi da sauri, kamar yadda sarrafa yanayin ƙasa na curl shine mabuɗin don kiyaye haɗin tsoka da hanawa.

Tsayayye Reverse Riko Curl Tambayoyin Masu Nuna

Shi beginners za su iya Tsayayye Reverse Riko Curl?

Ee, masu farawa zasu iya yin motsa jiki na Tsaye Reverse Grip Curl. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai horarwa ko gogaggen mutum ya fara nuna aikin don tabbatar da an yi shi daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki na yau da kullun kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Tsayayye Reverse Riko Curl?

• Hammer Curl: Wannan sigar tana amfani da riko mai tsaka-tsaki, tare da dabino suna fuskantar juna, kuma yana iya zama babbar hanya don kaiwa sassa daban-daban na bicep da goshi.
• Zottman Curl: Wannan bambancin na musamman ya haɗa da murɗa nauyi sama tare da riko na yau da kullun, sannan juya tafin hannunka ƙasa da rage nauyi tare da juyawa baya.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaddamarwa Ana yin a kan benci mai banƙyama, wanda ke canza kusurwar motsa jiki kuma yana kaiwa tsokoki daban-daban.
• Hannun Hannu na Juya Hannu: Ana yin wannan sigar hannu ɗaya a lokaci ɗaya, yawanci yayin zaune, kuma ya haɗa da haɗa gwiwar gwiwar hannu da cinya ta ciki don keɓe bicep da hannun gaba.

Me suna da abin da ya sanya ɗaukehawa ga Tsayayye Reverse Riko Curl?

• Tricep Dips: Yayin da wannan motsa jiki ya fi mayar da hankali ga triceps, yana kuma haɗa hannayen gaba da biceps, waɗanda sune tsokoki na farko da aka yi aiki a cikin tsayin daka na juyawa, don haka tabbatar da daidaiton ci gaban hannu.
• Curls na wuyan hannu: Waɗannan na musamman suna yin niyya ga masu jujjuya hannun hannu, waɗanda tsokar biyu ce da aka tsunduma a yayin tsayuwar riƙon riko, suna taimakawa haɓaka ƙarfi da juriya wanda zai iya amfanar aiwatar da babban motsa jiki.