Ƙwaƙwalwar Sama
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙwaƙwalwar Sama
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da biceps da kafadu, yana taimakawa wajen inganta ƙarfin jiki na sama da inganta ma'anar tsoka. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan dacewa. Haɗa Ƙwaƙwalwar Sama a cikin aikin motsa jiki na yau da kullun na iya taimakawa wajen haɓaka ƙarfin hannu da kwanciyar hankali, yana mai da shi motsa jiki mai fa'ida ga waɗanda ke neman haɓaka ayyukansu a cikin wasanni ko ayyukan yau da kullun waɗanda ke buƙatar ƙarfin babba.
Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Sama
- Ɗaga dumbbells sama da kai, kiyaye gwiwar gwiwar ku kusa da kan ku kuma daidai da ƙasa. Wannan shine wurin farawanku.
- Sannu a hankali rage ma'aunin nauyi a bayan kai yayin da kake ajiye hannunka na sama a tsaye, numfashi yayin da kake yin wannan ɓangaren motsi.
- Yi amfani da biceps ɗin ku don murƙushe ma'aunin nauyi zuwa wurin farawa, fitar da numfashi yayin da kuke yin wannan ɓangaren motsi.
- Maimaita waɗannan matakan don adadin maimaitawa da ake so.
Lajin Don yi Ƙwaƙwalwar Sama
- Motsi Mai Sarrafa: Yana da mahimmanci don sarrafa motsin ku yayin motsa jiki. Ka guji yin gaggawa ta lanƙwasa ko barin ma'aunin nauyi ya faɗi da sauri. Madadin haka, mayar da hankali kan jinkiri, tsayayyen ɗagawa da saukowa daidai gwargwado. Wannan ba kawai zai hana rauni ba, amma kuma zai sa tsokoki na ku yadda ya kamata.
- Nauyin Dama: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, za ku iya yin sulhu da nau'in ku ko hadarin rauni. Idan haka ne
Ƙwaƙwalwar Sama Tambayoyin Masu Nuna
Shi beginners za su iya Ƙwaƙwalwar Sama?
Ee, masu farawa zasu iya yin motsa jiki na sama. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko gogaggen mutum mai jagora ta hanyar farko. Motsa jiki da farko yana hari tsokoki na bicep kuma yana iya zama babban ƙari ga aikin motsa jiki na sama.
Me ya sa ya wuce ga Ƙwaƙwalwar Sama?
- Tsayayyen Kebul na Cable Curl: Wannan bambancin yana amfani da injin kebul, yana ba da damar tashin hankali akai-akai akan biceps a duk lokacin motsi.
- Dumbbell Overhead Curl: Ana yin wannan bambancin tare da dumbbells, yana barin kowane hannu yayi aiki da kansa kuma yana iya nuna duk wani rashin daidaituwa na ƙarfi.
- Jam'iyyar Juyin Juriya ta Curl: Wannan bambancin tana amfani da ƙungiyar juriya, wanda za'a iya daidaita shi don matakan juriya na juriya kuma yana da kyau don motsa jiki na gida.
- Averyating Overhead Curl: Wannan bambance-bambancen ya ƙunshi hannuwane yayin motsa jiki, wanda zai iya taimaka wajen ƙara ƙarfin ƙarfi da mayar da hankali kan tsokoki na biicep.
Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Sama?
- Hammer Curl wani motsa jiki ne wanda ke haɗuwa da kyau tare da Curl na Sama saboda yana hari ga brachialis da brachioradialis, tsokoki guda biyu waɗanda zasu iya taimakawa wajen haɓaka ƙarfin hannu da girman gaba ɗaya, don haka haɓaka aikin Curl ɗin ku.
- Motsa jiki na jan hankali shima ya cika da dutsen kamar yadda yake aiki da dukkan jikin babba, gami da biceps, wanda zai iya taimakawa wajen inganta karfin ka da jimorewa a saman dutsen.
Karin kalmar raɓuwa ga Ƙwaƙwalwar Sama
- Cable Overhead Curl motsa jiki
- motsa jiki na Biceps tare da Cable
- Aikin motsa jiki na Upper Arms
- Ƙarfafa Biceps tare da Curl na Sama
- Aikin motsa jiki na USB don Manyan Arms
- Motsa jiki don toned Biceps
- Biceps motsa jiki na tushen USB
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu
- Ayyukan motsa jiki don Biceps
- Gina Babban Makamai Tare da Kebul Saman Curl