CABLE CURL
Ingantaccen motsa jiki na curl wanda ke kula da tashin hankali a cikin biceps kuma yana haifar da hauhawar jini ta tsoka ta hanyar juriya ta kebul.
Saita juzu'in injin kebul zuwa matsayi mafi ƙasƙanci kuma haɗa sandar madaidaiciya ko igiya. Tsaya kusan mataki ɗaya nesa da injin, riƙe hannun hannu da hannaye biyu tare da riƙon hannu. Tsayawa gwiwar gwiwar ku a gefenku, fitar da numfashi da ɗaga hannaye zuwa matakin ƙirji. Yarda da biceps ɗin ku da ƙarfi a saman, sannan a hankali komawa zuwa wurin farawa, jin tashin hankali a cikin kebul.
- Tsokoki na farko
- Biceps Brachii
- Tsokoki na ƙari
- Brachialis · Brachioradialis · Hannun gaba
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Gwargwadon gwiwar hannu
Shin ya fi barbell curls?
Barbells suna da kyau don horo mai nauyi, yayin da igiyoyi sun fi kyau don dorewar tashin hankali da warewa. Zai fi kyau a yi haɗuwa da duka biyun.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saitunan Kebul da Grips
Daidaita juzu'i a ƙasa kuma riƙe sandar. Tsaya tsaye tare da fitar da kirjin ku da kuma jigon ku.
- 2
Hannun ɗagawa
Tare da maƙarƙashiyar gwiwar hannu zuwa ɓangarorin ku, ɗaga hannun ta amfani da biceps ɗin ku. Rage girgiza jiki na sama.
- 3
Yarjejeniyar Vertex
A mafi girman matsayi, matse biceps ɗin ku kuma dakata don 1 seconds. Jin juriya akai-akai na kebul.
- 4
Juriya da saukowa
A hankali shimfiɗa hannuwanku don guje wa ja da nauyin kebul ɗin. Kula da tashin hankali na tsoka a ko'ina.
CONSTANT MECHANICAL TENSION
Amfanin kebul wanda baya rasa juriya
Tare da barbell ko dumbbell curls, tasirin nauyi yana sauƙaƙa don tsokoki don shakatawa a ƙasa lokacin da aka sauke hannaye gaba ɗaya. Koyaya, curls na USB suna ba da juriya na diagonal ko a kwance ta hanyar jakunkuna, suna tilasta biceps ɗinku suyi aiki akai-akai yayin duk matakan motsi.
Wannan tashin hankali mai dorewa yana haɓaka metabolites na intramuscular kuma yana haɓaka tasirin famfo, da ƙarfi yana haifar da haɓakar hypertrophic. Tasirin yana bayyana musamman lokacin da aka yi tare da babban maimaitawa a ƙarshen aikin motsa jiki.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Cable Curl mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Ci gaba da biceps brachii yana haifar da motsi yayin da brachialis · brachioradialis · 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 Curl kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Gishiri na gaba
- Abin da kake gani
- Motsi wanda gwiwar hannu ke motsawa gaba daga gefe yayin ɗaga hannun.
- Dalili mai yiwuwa
- Ɗaga nauyi ta amfani da tsokoki na gaba na gaba.
- Yadda ake gyarawa
- Rike gwiwar gwiwar ku a ɓangarorin ku kuma matsar da hannun kawai ta lankwasa hannun ku.
Juyawar jiki na sama da yawa
- Abin da kake gani
- Matsayin jingina baya don ɗaga nauyi.
- Dalili mai yiwuwa
- Zaɓin nauyi wanda ya yi nauyi don ku ba za ku iya ɗauka ba.
- Yadda ake gyarawa
- Rage nauyi kuma ƙara ƙwanƙolin ku da kwatangwalo don kiyaye jikin ku a tsaye.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Rope Cable Curl
Yin amfani da igiya, shimfiɗa hannuwanku waje a sama don haifar da matsakaicin ƙanƙara na biceps.
Hannun Cable Cable guda ɗaya
Yi hannu ɗaya a lokaci guda don ƙarin daidaitaccen jin kuzarin kowane bicep da gyara rashin daidaituwa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Kebul curls ba ya ba da biceps hutu. Yi rhythmically a tsayayyen taki.
Mitar
1-2 sau a mako
Yi amfani da azaman aikin gamawa ko motsa jiki don biceps.
girma
3 ~ 4 saiti, sau 12 ~ 15
Muna ba da shawarar nauyin da ya dace da babban maimaitawa don kiyaye daidaiton tashin hankali.
- Cikakken mika hannuwanku a kasa, amma ku kula kada ku taɓa nauyin.
- Kada ku lanƙwasa wuyan hannu da nisa ciki kuma ku kiyaye su tsaka tsaki.
- Numfashi lokacin hawan sama da shakar lokacin da ke ƙasa.
Tambayoyin da ake yawan yi
Wanne hannu ya fi kyau?
Madaidaicin sandar asali ne, nau'in nau'in mashaya mai sauƙi yana da daɗi ga wuyan hannu, kuma igiya tana da fa'ida don matsawa mafi girma.
