EZ BAR CURL
Motsa jiki wanda ke amfani da sanda mai lanƙwasa don rage nauyi akan wuyan hannu da haɓaka biceps mai girma uku.
Rike sashin lanƙwasa na mashaya EZ tare da riko na hannu. Tsaya tsaye tare da gwiwar gwiwar ku a gefenku. Fitarwa da ɗaga sandar tare da gwiwar hannu har zuwa matakin ƙirji. Yarda da biceps ɗin ku da ƙarfi a saman, sannan ku shaƙa kuma a hankali komawa 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 yana da ƙarancin tasiri fiye da madaidaicin barbell?
A'a, haɗin gwiwa ta'aziyya yana ba da izini ga mafi girman inganci, don haka yana iya zama daidai ko ma mafi kyawun fa'ida dangane da hypertrophy.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Riko da Shirye
Tsaya rike sandar EZ kusan fadin kafada baya. Ka daidaita jikinka na sama ta hanyar faɗaɗa ƙirjinka da daidaita kafadarka.
- 2
Bar Bar
Tare da maƙarƙashiyar gwiwar hannu zuwa ɓangarorin ku, ɗaga sandar a cikin baka. Rage billa na sama.
- 3
Yarjejeniyar Vertex
A mafi girman matsayi, matse biceps ɗin ku kuma dakata don 1 seconds.
- 4
A hankali
A hankali rage sandar yayin da kuke ci gaba da tashin hankali a cikin biceps. Cikakkun mikawa da sassauta hannuwanku.
ERGONOMIC ADVANTAGE
Haɓaka kariyar wuyan hannu da ƙarfafawa
Madaidaicin ƙwanƙwasa yana buƙatar wuyan hannu don a juya su sosai waje, wanda zai iya haifar da ciwon wuyan hannu ga mutane da yawa. Bar EZ yana da madaidaicin riko wanda ke ɗan lanƙwasa a ciki, yana rage yawan damuwa akan haɗin gwiwar hannu da gwiwar hannu.
Waɗannan fa'idodin ergonomic suna ba masu amfani damar ɗaukar nauyi masu nauyi ko yin ƙarin maimaitawa ba tare da jin daɗin haɗin gwiwa ba. Bugu da ƙari, ya danganta da faɗin riƙonku, zaku iya yadda yakamata ku yi niyya ga dogayen da gajerun kawunan biceps ɗin ku.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye EZ Bar 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 EZ Bar 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 baya
- Abin da kake gani
- Motsi wanda aka tura maginin hannu zuwa tarnaƙi yayin ɗaga sandar.
- Dalili mai yiwuwa
- Ƙoƙarin amfani da ƙarfin baya na kafadu da baya maimakon ƙarfin biceps.
- Yadda ake gyarawa
- Yi tunanin kiyaye gwiwar gwiwar ku zuwa gaɓar ku kuma ku ajiye su a tsaye.
Juyawar jiki na sama da yawa
- Abin da kake gani
- Matsayin da jiki ke billa ko girgiza jiki don ɗaga nauyi.
- Dalili mai yiwuwa
- Zaɓi nauyi mai nauyi wanda ba za a iya sarrafa shi ba.
- Yadda ake gyarawa
- Rage nauyi kuma shigar da ainihin ku don kiyaye jikin ku a tsaye.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
EZ Bar Reverse Curl
An yi shi tare da riƙon hannu don mai da hankali kan ƙarfafa brachioradialis da tsokoki na gaba.
EZ Bar Mai Wa'azi Curl
Yi daga benci mai wa'azi don toshe koma baya da haɓaka keɓewa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
EZ mashaya curls hanya ce ta gajeriyar hanyar gina makamai masu kauri ba tare da rauni ba. Kula da tsayayyen lokaci.
Mitar
1-2 sau a mako
Yi amfani da shi azaman babban motsa jiki a cikin aikin motsa jiki na hannu.
girma
3 ~ 4 saiti, 8 ~ 12 sau
Haɗa madaidaicin nauyi da adadin maimaitawa don hauhawar jini.
- Yi hankali kada ku tanƙwara wuyan hannu a ciki ko waje.
- Lokacin da kuke saukowa, a hankali tsayayya kuma ku shakata don 2 zuwa 3 seconds.
- Fitar da iska lokacin hawan sama da shakar lokacin sauka.
Tambayoyin da ake yawan yi
A ina zan kama shi?
Idan kun lanƙwasa ciki, ƙarin haɓakawa zai zo waje (dogon kai) na bicep ɗin ku, kuma idan kun lanƙwasa waje, za a sami ƙarin kuzari ga ciki (gajeren kai) na bicep ɗin ku.
