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Rauj Curl

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Nqeeb Ib hliKev hnaus los ntawm cov tswv mus., Hmoob: "Lus txhua tus txoj haujlwm no yog hnub tshiab mob hauv ib tug mus kawg."
Cov khoom sivTus nais busin
Ib tej VajBrachioradialis
Ib tej Vaj themBiceps Brachii, Brachialis
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Rauj Curl

Lub Hammer Curl yog ib qho kev tawm dag zog uas feem ntau tsom rau cov pob txha thiab hauv pliaj, muab kev tawm dag zog rau koj sab caj npab. Nws tsim nyog rau txhua tus neeg, los ntawm cov pib tshiab mus rau cov neeg nyiam kev noj qab haus huv, vim nws tuaj yeem hloov kho tau yooj yim kom haum rau tus kheej lub zog. Tib neeg yuav xav ua qhov kev tawm dag zog no vim tias nws tsis yog tsuas yog txhim kho caj npab txhais thiab lub zog tab sis kuj txhim kho tuav, uas yog qhov zoo rau lwm yam kev tawm dag zog thiab ua haujlwm txhua hnub.

Qhia txog: Lub thibkis Step-by-Step Rauj Curl

  • Cia lub caj npab sab sauv nyob ruaj ruaj, exhale thiab curl qhov hnyav thaum cog lus koj biceps. Txuas ntxiv nce qhov hnyav kom txog thaum koj cov biceps tau cog lus tag nrho thiab lub dumbbells nyob ntawm lub xub pwg theem. Tuav txoj haujlwm sib cog lus rau ib ntus thaum koj nyem koj lub biceps.
  • Inhale thiab maj mam pib txo lub dumbbells rov qab mus rau qhov chaw pib.
  • Rov ua qhov kev txav no rau qhov pom zoo kom rov ua dua.
  • Nco ntsoov khaws koj lub luj tshib ze rau koj lub cev txhua lub sijhawm thiab tsis txhob siv koj lub nraub qaum lossis lub xub pwg nyom los nqa qhov hnyav; koj biceps yuav tsum ua txhua yam haujlwm.

Nruab ntxaug ntawv Rauj Curl

  • **Controlled Movement**: Zam kev ntxias kom maj nrawm ntawm koj rauj curls. Nws yog ib qho tseem ceeb uas yuav tsum tau nqa thiab txo qhov hnyav ntawm kev tswj hwm. Qhov no tsis tsuas yog pab tiv thaiv kev raug mob tab sis kuj ua kom koj cov leeg ua haujlwm rau lawv lub peev xwm.
  • ** Txoj Cai Nyhav **: Xaiv qhov hnyav uas nyuaj tab sis tswj tau. Yog tias koj tawm tsam kom tswj tau daim ntawv, qhov hnyav yuav hnyav dhau. Ntawm qhov tod tes, yog tias koj tuaj yeem ua kom tiav ntau dua 15 reps, nws yuav yog qhov teeb heev.
  • **Ua pa**: Nco ntsoov ua pa thaum ua qhov kev tawm dag zog no. Inhale thaum koj txo qhov hnyav thiab exhale li koj

Rauj Curl FAQs

Tuaj nov cuag Rauj Curl?

Yog lawm, cov pib tshiab tuaj yeem ua rau Hammer Curl ce, tab sis lawv yuav tsum pib nrog qhov hnyav dua kom ntseeg tau tias lawv siv daim ntawv raug thiab tsis ua rau lawv cov leeg. Nws yog ib qho tseem ceeb kom kawm txog cov txheej txheem tsim nyog los tiv thaiv kev raug mob. Tej zaum nws yuav muaj txiaj ntsig kom muaj tus kws qhia tus kheej lossis tus kws tshaj lij kev tawm dag zog ua kom pom qhov kev tawm dag zog thaum pib. Raws li lub zog thiab endurance txhim kho, qhov hnyav tuaj yeem maj mam nce.

Yuav ua li cas kev sau ntawv tso? Rauj Curl?

  • Hla Lub Cev Rauj Curls: Tsis txhob curling qhov hnyav ncaj, koj curl nws hla koj lub cev ntawm koj lub xub pwg nyom.
  • Incline Hammer Curls: Ua rau ntawm lub rooj ntev zaum incline, qhov kev hloov pauv no ua rau muaj ntau yam ntawm cov lus tsa suab thiab lub hom phiaj sib txawv ntawm biceps thiab forearms.
  • Tib caj npab rauj Curls: Qhov kev hloov pauv no tau ua ib sab caj npab ntawm ib lub sijhawm, tso cai rau koj tsom mus rau txhua tus bicep tus kheej.
  • Rauj Curl rau Xovxwm: Qhov no yog ib qho kev sib xyaw ua ke uas koj ua rauj curl thiab tom qab ntawd nias qhov hnyav saum taub hau, ua haujlwm ntawm koj ob lub biceps thiab lub xub pwg nyom.

Yuav ntawm li cas kev caij kab mob los tso tso Rauj Curl?

  • Tricep Dips: Tricep dips ntxiv rau rauj curls los ntawm kev ua haujlwm ntawm cov leeg tsis sib haum, cov triceps. Qhov no pab tsim kom muaj qhov sib npaug ntawm sab xub ntiag thiab sab nraub qaum ntawm caj npab, txhim kho tag nrho caj npab lub zog thiab ruaj khov.
  • Concentration Curls: Concentration curls cais cov leeg bicep zoo ib yam li rauj curls tab sis nrog kev tsom mus rau lub ncov ntawm bicep. Qhov no ua kom ntseeg tau tias txhua qhov chaw ntawm bicep tau ua haujlwm, ua rau muaj kev sib npaug ntawm cov leeg nqaij.

Cov ntawv cov tuam tsev muaj kev khiav Rauj Curl

  • Dumbbell rauj Curl
  • Bicep Strengthening Exercise
  • Upper Arm Workout
  • Dumbbell Exercise for Arms
  • Rauj Curl Technique
  • Bicep Curl nrog Dumbbell
  • Arm Muscle Building Exercise
  • Rauj Curl rau Bicep Loj hlob
  • Dumbbell Workout rau Upper Arms
  • Strength Training Rauj Curl