Zazzage Curl
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Zazzage Curl
Wurin zama Curl shine motsa jiki mai ƙarfi da farko wanda ke niyya ga biceps da samar da fa'idodi na biyu ga gaɓoɓin hannu da kafadu. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Mutane na iya so su haɗa Wuraren Wuta a cikin abubuwan yau da kullun don haɓaka ƙarfin jiki na sama, haɓaka sautin tsoka, da haɓaka ma'anar hannu.
Yanayinta: tsammanin nuni a nuni Zazzage Curl
- Ka rike bayanka a mike kuma tafin hannunka suna fuskantar gaba, wannan shine wurin farawa.
- Yayin da kake ajiye hannunka na sama a tsaye, karkatar da ma'aunin nauyi yayin da kake yin kwangilar biceps yayin da kake fitar da numfashi, hannaye kawai ya kamata su motsa.
- Ci gaba da motsi har sai biceps ɗinku sun cika cikakkiyar kwangila kuma dumbbells sun kasance a matakin kafada, riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
- Sannu a hankali fara dawo da dumbbells zuwa wurin farawa yayin da kuke numfashi, tabbatar da kula da motsin motsi, maimaita don adadin maimaitawa.
Lajin Don yi Zazzage Curl
- Motsi masu sarrafawa: Yi curl a hankali da sarrafawa. Ka guji yin amfani da ƙarfi don ɗaga ma'aunin nauyi, saboda wannan na iya haifar da rauni kuma ba zai yi aiki yadda ya kamata ba. Lokacin ɗagawa yakamata ya ɗauki kusan adadin lokaci ɗaya da lokacin ragewa.
- Kiyaye gwiwar hannu a tsaye: Ya kamata gwiwar gwiwarka su kasance kusa da gangar jikinka a kowane lokaci kuma kada su matsa gaba da gaba. Kuskure na yau da kullun shine amfani da kafadu ko baya don taimakawa wajen ɗaga nauyi, amma wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki akan biceps.
- Cikakkun Motsi: Tabbatar da cikakken mika hannunka a kasan motsi kuma
Zazzage Curl Tambayoyin Masu Nuna
Shi beginners za su iya Zazzage Curl?
Ee, mafari tabbas za su iya yin motsa jiki Kujeru. Wannan darasi na farko yana hari kan biceps kuma ana iya yin shi da dumbbells, barbell, ko na'urar USB. Yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi kuma su mai da hankali kan sigar da ta dace don hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai koyarwa ko gogaggen mutum ya fara nuna aikin.
Me ya sa ya wuce ga Zazzage Curl?
- Hammer Curl: Ana yin wannan ta hanyar riƙe ma'aunin nauyi tare da riko mai tsaka tsaki, dabino suna fuskantar juna, wanda ke haɗa ba kawai biceps ba har ma da brachialis da brachioradialis, tsokoki na hannu.
- Hannun Hankali: Ana yin wannan a zaune, amma tare da gwiwar hannu yana hutawa a cikin cinya, wanda ke ware tsokar bicep kuma yana iyakance shigar wasu tsokoki.
- Curl mai wa'azi: Ana yin curl mai wa'azi ta amfani da benci mai wa'azi wanda ke taimakawa ware biceps ta hanyar kawar da yuwuwar lilo ko amfani da motsin jiki.
- Zazzage Alternating Dumbbell Curl: Wannan bambancin ya haɗa da murɗa dumbbell ɗaya a lokaci ɗaya, wanda ke ba da damar mayar da hankali kan mutum bicep.
Me suna da abin da ya sanya ɗaukehawa ga Zazzage Curl?
- Tricep Dips: Tricep Dips yana haɓaka Kullun Zaune ta hanyar aiki da ƙungiyar tsoka mai adawa, triceps. Wannan yana taimakawa wajen daidaita ci gaban tsoka da kula da lafiyar haɗin gwiwa.
- Zauren Layi: Wannan motsa jiki ya cika Wurin Wuta ta hanyar niyya ga tsokoki na baya, musamman rhomboids da latissimus dorsi. Ƙarfafa waɗannan tsokoki na iya inganta matsayi da kuma samar da kwanciyar hankali, haɓaka tasiri na Kullin Zauren.
Karin kalmar raɓuwa ga Zazzage Curl
- "Cable Seated Curl motsa jiki"
- " motsa jiki na Bicep tare da kebul "
- "Ayyukan ƙarfafa hannu na sama"
- "Zaune Cable Bicep Curl"
- "Ayyukan motsa jiki don biceps"
- "Zauren murɗa don manyan hannaye"
- "Cable machine exercises for makamai"
- "Tsarin motsa jiki na bicep tare da kebul"
- "Zazzagewar hannu na yau da kullun"
- "Ƙarfin horo don biceps tare da kebul"