Zottman Curl

• Sakonnin ƙafa: Ma'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Biceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis

Sakonni ga Zottman Curl

Zottman Curl wani motsa jiki ne mai matukar tasiri wanda ke kai hari ga biceps da goshin gaba, yana mai da shi cikakkiyar motsa jiki ga manyan makamai. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce. Wani zai so ya yi wannan motsa jiki don inganta ƙarfin hannu, ƙara yawan tsoka, da haɓaka ƙarfin riko, wanda zai iya zama mai amfani a wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Zottman Curl

• Narka ma'aunin nauyi yayin yin kwangilar biceps ɗin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Da zarar dumbbells sun kai tsayin kafada, juya wuyan hannu ta yadda tafin hannunka suna fuskantar ƙasa.
• Rage ma'aunin nauyi a baya a wannan matsayi, kiyaye gwiwar gwiwar ku a tsaye.
• Juya wuyan hannu zuwa wurin farawa, tare da dabino suna fuskantar gaba, kuma maimaita motsa jiki don adadin da kuke so.

Lajin Don yi Zottman Curl

• **A Gujewa Swinging**: Kuskuren da mutane ke yi shine amfani da baya ko kafadarsu wajen murza nauyi sama. Wannan ba kawai yana rage tasirin aikin ba amma har ma yana haifar da rauni. Rike gwiwar gwiwar ku kusa da jikin ku kuma ku guji yin amfani da kuzari don ɗaga ma'aunin nauyi. Ya kamata a sarrafa motsi kuma da gangan.
• ** Nauyin Dama**: Zabi nauyin da za ku iya ɗagawa ba tare da lalata fom ɗin ku ba. Yana da kyau a fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Ɗaukar nauyin da ya yi nauyi zai iya haifar da mummunan tsari da raunin da ya faru. 4

Zottman Curl Tambayoyin Masu Nuna

Shi beginners za su iya Zottman Curl?

Ee, masu farawa zasu iya yin aikin Zottman Curl. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Zottman Curl babban motsa jiki ne don niyya ga biceps da goshin gaba. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyan dabarun daidai kuma suyi la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Zottman Curl?

• Juya Juya: A cikin wannan bambance-bambance, dabino suna fuskantar ƙasa gabaɗayan motsin gaba ɗaya, suna yin niyya ga masu fitar da hannun gaba da brachialis.
• Madaidaicin Bicep Curl: Wannan ita ce curl ɗin gargajiya inda kuke kiyaye tafin hannunku suna fuskantar sama a duk tsawon lokacin motsa jiki, mai da hankali kan biceps brachii.
• Ƙunƙarar Hankali: Wannan bambancin ya haɗa da zama tare da gwiwar gwiwar gwiwar ku yana hutawa a kan cinyar ku na ciki da kuma karkatar da nauyi daga can, yana ba da hankali sosai ga tsokar bicep.
• Curl Mai Wa'azi: Wannan bambancin yana amfani da benci mai wa'azi don ware biceps ta hanyar kawar da amfani da kafadu da baya, don haka tabbatar da biceps sunyi duk aikin.

Me suna da abin da ya sanya ɗaukehawa ga Zottman Curl?

• Matsakaicin Hankali: Waɗannan suna mai da hankali sosai kan tsokoki na bicep, kama da Zottman Curls, kuma suna taimakawa wajen haɓaka kololuwar bicep ɗin ku saboda keɓantaccen matsayi na hannu yayin motsa jiki.
• Tricep Dips: Yayin da Zottman Curls da farko yana mai da hankali kan biceps, Tricep Dips yana cika su ta hanyar niyya triceps, tabbatar da cewa ana yin duk manyan tsokoki na hannu don daidaita ƙarfi da haɓaka.