CABLE BICEPS CROSS
Kebul biceps giciye wani motsa jiki ne na musamman wanda ke kaiwa biceps na ciki (gajeren kai) ta ɗaga hannaye zuwa tsayin kafada.
Kebul biceps giciye (wanda kuma aka sani da babban kebul curl) ana yin shi ta hanyar tsayawa tsakanin injunan kebul guda biyu da yin amfani da jakunkuna masu tsayin kafada don murƙushe hannuwanku ciki. Matsayin hannun da aka sace (hannu daga gefe) yana matsar da fifiko zuwa 'gajeren kai' wanda yake a ciki na biceps. Yayi kama da matsayin ginin jiki na 'biceps biyu', wannan motsi na musamman ne don gina kololuwa da ayyana layin ciki na biceps.
- Tsokoki na farko
- Biceps Brachii (Gajeren kai)
- Tsokoki na ƙari
- Brachialis · Hannun hannu
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Gwargwadon gwiwar hannu
A ina zan saita tsayin jallo?
Gabaɗaya, dan kadan sama da tsayin kafada ya fi kyau. Kebul ya kamata ya zo daga kusurwar ƙasa kaɗan don inganta aikin biceps.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Rike igiyoyi da tsayuwar tsakiya
Rike manyan hannayen jakunkuna a bangarorin biyu kuma ku tsaya a tsakiyar injin. Mika hannunka zuwa ɓangarorinka don samar da sifar 'T'.
- 2
Gyara gwiwar hannu da lankwasa
Fitar da hannaye zuwa kunnuwanka yayin da kake ajiye gwiwar gwiwarka a tsaye. Mayar da hankali kan tsananin matsi a cikin biceps ɗin ku.
- 3
Ƙunƙarar ƙima
Riƙe cikakkiyar murɗaɗɗen matsayi na tsawon daƙiƙa 1-2 don haɓaka ƙanƙantar biceps na ciki.
- 4
Miqewa a hankali (miƙe)
Inhale kuma a hankali komawa zuwa wurin farawa, jin juriya na igiyoyi. Fadada cikakke ba tare da barin kafadu ba.
SHORT HEAD PEAK DEVELOPMENT
Sirrin Kololuwar Biceps
Biceps brachii ya ƙunshi dogon kai (na waje) da ɗan gajeren kai (na ciki). Yayin da daidaitattun curls tare da hannaye a ɓangarorin ku sukan jaddada dogon kai, ɗaga hannaye zuwa tsayin kafaɗa kamar yadda a giciye biceps ke sa ɗan gajeren kai ya zama mai motsi na farko. Gajeren kai yana ba da kauri na ciki na hannu kuma yana taka muhimmiyar rawa wajen ƙirƙirar 'kololu' lokacin da biceps ke jujjuya su.
Mafi mahimmancin batu na fasaha shine sakawa gwiwar hannu. Idan gwiwar hannu ta yi gaba ko baya, ko kuma ta faɗo zuwa ƙasa, deltoids suna ɗauka kuma keɓancewar biceps ya ɓace. Ka yi tunanin an kafa gwiwar gwiwarka da bango; hannun gaba kawai ya kamata ya motsa. Yin amfani da nauyi mai sauƙi tare da cikakkiyar yanayin yana da tasiri sosai fiye da gwagwarmaya da kaya masu nauyi.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Cable Biceps Cross mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike biceps brachii (gajeren kai) yana samar da motsi yayin da brachialis · hannaye na goyan bayan jeri ɗaya daga maimaitawar farko zuwa na ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Cable Biceps Cross kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Zubar da gwiwar hannu
- Abin da kake gani
- Hannun gwiwar hannu suna jujjuyawa zuwa kasa yayin da kuke jan hannaye.
- Dalili mai yiwuwa
- Yin amfani da nauyi mai nauyi ko gajiyawa a cikin deltoids na tsakiya.
- Yadda ake gyarawa
- Rage nauyi kuma yi amfani da madubi don tabbatar da gwiwar gwiwar ku sun kasance daidai da kafadu a duk saitin.
Torso yana murzawa
- Abin da kake gani
- Jijjiga jikin babba baya da baya don haifar da kuzari.
- Dalili mai yiwuwa
- Rashin kwanciyar hankali.
- Yadda ake gyarawa
- Shiga cikin ciki don kulle jikin ku a wuri kuma ku matsa kawai a haɗin gwiwar gwiwar hannu.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Babban Hannun Hannu Guda Daya
Yi motsi hannu ɗaya a lokaci guda don ƙara mayar da hankali da ba da damar zurfafa kewayon motsi.
Riƙe isometric
Ƙara riƙe isometric na daƙiƙa 3-5 a kololuwar ƙanƙancewa don ƙalubalantar tsarin neuromuscular.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Kebul na biceps giciye yana ƙara ƙarewa ga ci gaban hannun ku. Kula da daidaitaccen ɗan lokaci a ko'ina.
Yawanci
Sau 2 a mako
Madaidaici azaman motsi keɓewa mai ƙarewa don aikin yau da kullun mai mai da hankali kan biceps.
Ƙarar
3 sets na 12-15 reps
Mayar da hankali kan 'famfo' da ingancin ƙanƙanwar maimakon madaidaicin nauyi.
- Ka guje wa juzu'in wuyan hannu da yawa; kiyaye dabi'a, karfi mai karfi.
- Yi la'akari da dakatarwa kawai na cikakken tsawo (90% bude) don ci gaba da tashin hankali a kan tsoka.
- Fitar da numfashi yayin da kuke murzawa da numfashi yayin da kuke mikawa.
Tambayoyin da ake yawan yi
Shin wannan ya fi ƙwanƙwasa barbell?
Barbell curls sun fi kyau ga yawan jama'a, yayin da giciye biceps ya fi kyau don tsara layin ciki da kololuwa. Kyakkyawan tsari na yau da kullun ya haɗa da duka biyun.
