Zaune Revers grip Concentration Curl

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Brachioradialis
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis

Sakonni ga Zaune Revers grip Concentration Curl

Matsakaicin Matsakaicin Riko Mai Wurin zama wani motsa jiki da aka yi niyya da farko an tsara shi don ƙarfafawa da sautin biceps, yayin da kuma haɗa hannun gaba da inganta ƙarfin riko. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan cikin aikin motsa jiki na yau da kullun na iya taimakawa haɓaka aikinku a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar ƙarfin hannu da juriya.

Yanayinta: tsammanin nuni a nuni Zaune Revers grip Concentration Curl

• Danganta gaba kadan kuma sanya bayan hannun dama na sama a cikin cinyar dama. Ya kamata hannunka ya kasance cikakke cikakke kuma dumbbell ya kasance sama da bene.
• A hankali ku karkatar da dumbbell sama zuwa ga kafadar ku yayin da kuke ajiye hannun na sama a tsaye, kuma ku fitar da numfashi yayin da kuke yin haka. Ya kamata goshin ya yi duk aikin. Ci gaba da motsi har sai an gama kwangilar biceps ɗin ku kuma dumbbell yana kan matakin kafada. Riƙe matsayin kwangila na daƙiƙa guda.
• Sannu a hankali fara dawo da dumbbell zuwa wurin farawa yayin da numfashinka yake ciki. Tabbatar cewa hannunka ya cika cikakke kuma biceps ɗinka ya mike sosai.
• Maimaita hanya don adadin maimaitawar da aka ba da shawarar sannan canza hannu.

Lajin Don yi Zaune Revers grip Concentration Curl

• Rike: Riƙe dumbbell tare da juyi riko (hannun hannu suna fuskantar ƙasa). Wannan rikon zai yi niyya ga tsokar brachialis, tsokar da ke ƙarƙashin biceps brachii. Wannan ci gaban tsokar na iya ƙara tura biceps ɗinku sama, yana sa hannun ku ya zama mafi girma.
• Sarrafa Motsi: Ka guji kuskuren gama gari na yin gaggawar motsi. Madadin haka, mayar da hankali kan jinkirin, ɗagawa mai sarrafawa da ƙasa. Wannan zai haɗa tsokoki a cikin dukan motsi kuma zai haifar da motsa jiki mafi tasiri

Zaune Revers grip Concentration Curl Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Revers grip Concentration Curl?

Ee, masu farawa za su iya yin motsa jiki na Reverse Reverse Grip Concentration Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Hakanan yana da taimako ga masu farawa don samun mai koyarwa na sirri ko gogaggen mutum ya jagorance su ta hanyar motsa jiki da farko don tabbatar da cewa suna yin shi daidai.

Me ya sa ya wuce ga Zaune Revers grip Concentration Curl?

• Hammer Concentration Curl: A cikin wannan sigar, ana riƙe dumbbell a cikin riƙon guduma (a tsaye), wanda ke kaiwa biyun bicep da brachialis, tsokar hannu na sama.
• Mayar da hankali Mai Wa'azi: Ana yin wannan ta amfani da benci mai wa'azi don tallafi. Hannun yana kan benci, wanda ke taimakawa wajen ware tsokar bicep yayin murɗa.
• Ƙunƙasa Ƙaƙwalwar Hankali: Ana yin wannan bambancin yayin zaune akan benci mai karkata. Kwancen benci yana taimakawa wajen kaiwa ga sassa daban-daban na tsokar bicep.
• Cable Concentration Curl One-Arm One: Wannan sigar tana amfani da injin kebul don juriya. Rikicin da ke faruwa akai-akai da kebul na iya haifar da matsayi mafi girma na kunna tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Revers grip Concentration Curl?

• Tricep Dips: Wannan motsa jiki ya cika maida hankali da hadewar mai daurewa ta hanyar yin watsi da ci gaban unguwannin ka da kuma hana rashin daidaituwar tsoka.
• Wurin Latsa Sama: Wannan darasi yana aiki da kafadu da baya na sama, yana haɓaka Matsakaicin Matsakaicin Matsakaicin Wurin zama ta hanyar ƙarfafa jiki na sama gaba ɗaya da haɓaka ƙarfin hannu da kwanciyar hankali.