DUMBBELL CURL
Motsa jiki wanda ke magance rashin daidaituwar biceps kuma yana haifar da madaidaicin layukan tsoka ta hanyar motsi mai zaman kanta na duka makamai.
Tsaya a hankali rike da dumbbell a hannaye biyu. Kuna iya riƙe shi tare da tafin hannunku suna fuskantar jikinku (tsaka-tsaki) ko tare da tafin hannunku suna fuskantar gaba daga farkon (ƙarƙashin hannu). Tsayawa gwiwar gwiwar ku a gefenku, fitar da numfashi kuma ku ɗaga dumbbells zuwa tsayin kafada. A wannan lokacin, juya wuyan hannunka kaɗan waje kuma ka matse biceps ɗinka gaba ɗaya. Dakata a takaice a saman, sannan a hankali komawa zuwa wurin farawa tare da juriya.
- Tsokoki na farko
- Biceps Brachii
- Tsokoki na ƙari
- Brachialis · Brachioradialis · Hannun gaba
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Gwargwadon gwiwar hannu
Shin sun fi barbell curls?
Manufar ta bambanta. Barbells suna da kyau don horo mai nauyi, kuma dumbbells suna da kyau don ainihin keɓewa da gyara rashin daidaituwa.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shirye da Riko
Tsaye tsaye, riƙe da dumbbell a hannaye biyu. Bude ƙirjin ku, daidaita kafaɗunku, ku ƙarfafa ainihin ku.
- 2
Dumbbells
Kiyaye gwiwar gwiwar ku a kulle, ɗaga dumbbells sama. Yayin da kake dagawa, juya wuyan hannu domin tafin hannunka ya fuskanci sama.
- 3
Kwangilar Vertex
Yi kwangilar biceps ɗinku da ƙarfi a mafi girman matsayi kuma ku dakata na daƙiƙa 1. Idan kun sanya ɗan yatsan ku zuwa ga kafada, abin ƙarfafawa zai fi karfi.
- 4
A hankali
A hankali rage dumbbells yayin sarrafa nauyi. Cikakkun mika hannunka da tsawaita biceps.
UNILATERAL PRECISION
Motsi mai zaman kanta da gyara rashin daidaituwa
Babban fa'idar dumbbell curls shine zaku iya motsa hannaye biyu daban. A cikin curls na barbell, yana da sauƙi ga mafi ƙarfi hannu don taimakawa mafi raunin hannu, amma dumbbells suna da kyau don gyara ƙarfin gefe-da-gefe da rashin daidaituwa na girman saboda kowane hannu dole ne ya ɗauki kaya iri ɗaya.
Har ila yau, tun da wuyan hannu na iya juyawa da yardar kaina (supination), ana iya matse tsoka har zuwa ƙarshe ta hanyar amfani da ƙarfin jujjuyawar gaba, wanda shine ɗayan manyan ayyuka na biceps. Wannan yana taimakawa wajen yin kololuwar bicep mafi girma kuma mafi fayyace.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Dumbbell 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 Dumbbell 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
Amfani da Kafada da Maimaitawa
- Abin da kake gani
- Motsi na ɗaga kafadu zuwa sama ko girgiza jiki lokacin ɗaga dumbbells.
- Dalili mai yiwuwa
- Zaɓin nauyi mai nauyi kuma ba za a iya sarrafa shi da biceps kadai ba.
- Yadda ake gyarawa
- Rage nauyi kuma kiyaye gwiwar gwiwar ku da ƙarfi zuwa ɓangarorin ku. Tsayawa saman jikin ku har yanzu shine babban fifiko.
Rashin kewayon aiki
- Abin da kake gani
- Wani aiki wanda hannu bai cika cikakke ba amma an saukar da shi zuwa tsakiya.
- Dalili mai yiwuwa
- Ƙoƙarin kula da tashin hankali na tsoka ko jin tsoro don shakatawa saboda nauyi mai nauyi.
- Yadda ake gyarawa
- A ƙasa, cika hannuwanku don tabbatar da isasshen shimfiɗa a cikin biceps ɗin ku. Wannan shine mabuɗin ci gaban tsoka.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Madadin Dumbbell Curl
Madadin hannu ɗaya don ƙara mayar da hankali kan kowane hannu da ƙarfafa ainihin kwanciyar hankali.
Incline Dumbbell Curl
Yi zama a kan benci mai karkata don ƙirƙirar dogon tsayin kan biceps ɗin ku.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Dumbbell curls sune horarwar biceps na gargajiya. Yi hankali game da raguwa da shakatawa na tsokoki tare da kowane maimaitawa.
Mitar
1-2 sau a mako
Babban don sanyawa bayan aikin motsa jiki na hannu ko motsa jiki na baya.
girma
3 ~ 4 saiti, sau 10 ~ 15
Zaɓi nauyi wanda ke ba da daidaitaccen matsayi da kuzari.
- Tabbatar da wuyan hannu baya karkata baya.
- Lokacin da kake saukowa, yi shi a hankali kuma a sarrafa shi don 2-3 seconds, yana jaddada mummunan.
- Fitar da iska lokacin hawan sama da shaka lokacin saukarwa.
Tambayoyin da ake yawan yi
Dole ne in juya wuyan hannu na?
Yana da tasiri ko da ba tare da juyawa ba, amma ana ba da shawarar juya wuyan hannu waje saboda yana iya haifar da matsananciyar raguwa na biceps.
