REVERSE CURL
Motsa jiki mai aiki wanda a lokaci guda yana ƙarfafa ji na gaɓoɓin hannu guda uku da kauri na tsokoki na hannu na sama ta hanyar riko.
Rike katako ko sanda mai sauƙi a fadin kafada. A wannan lokacin, yi amfani da riƙon hannu tare da bayan hannunka yana fuskantar sama. Tsaye tsaye, ajiye gwiwar gwiwar ku a gefenku, fitar da numfashi kuma ku ɗaga sandar zuwa ga kafadu. Ka dakata a takaice a saman yayin da kake jin kutsewar tsokoki na gaban hannunka, sannan a hankali komawa wurin farawa.
- Tsokoki na farko
- Brachioradialis · Hannun hannu
- Tsokoki na ƙari
- Brachialis · Biceps Brachii
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Gwargwadon gwiwar hannu
Shin ina buƙatar ɗaga ƙasa da nauyi fiye da na yau da kullun?
Ee, tsokoki na gaba sun fi rauni fiye da biceps, don haka yawanci ana ba da shawarar farawa da nauyin 60-70% na curl na yau da kullun.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shirye da Riko na Hannu
Rike ƙwanƙwaran kafada-nisa dabam kuma ku sami bayan hannayenku suna fuskantar gaba. Bude kirjin ku kuma daidaita kafadun ku.
- 2
Bar Bar
Rike gwiwar gwiwar ku a kulle, ɗaga sandar sama. Tsare wuyan hannu don kada su karkata zuwa ƙasa.
- 3
Yarjejeniyar Vertex
A mafi girman matsayi, jin motsin tsokawar tsoka na gaba (tsohon brachioradialis) kuma a dakata don 1 na biyu.
- 4
A hankali
A hankali miƙe hannuwanku yayin sarrafa nauyi. A kula kada ku sassauta hannuwanku.
FOREARM AND GRIP STRENGTH
Cikakkar ƙwanƙwasa masu ƙarfi da ƙarfin riko
Juya curls wani motsa jiki ne wanda ya wuce siffanta hannayen ku kawai kuma yana inganta aikin ku. Babban makasudin, brachioradialis, yana daya daga cikin manyan tsokoki a gaban hannu, kuma lokacin da aka haɓaka, hannun yana bayyana da ƙarfi idan aka duba shi daga gefe.
Rikon hannun kuma yana da nisa sosai wajen ƙarfafa abubuwan haɓakar wuyan hannu da haɓaka ƙarfin riƙon ku. Wannan zai taimaka maka ka damke ƙwanƙwasa da ƙarfi yayin motsa jiki mai nauyi kamar matattu ko ja da baya, ta haka zai inganta aikin motsa jiki gaba ɗaya.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Reverse Curl mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike brachioradialis · hannun hannu yana haifar da motsi yayin da brachialis · biceps brachii ke goyan bayan jeri ɗaya daga maimaitawar farko zuwa 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 Juya 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
An lankwasa wuyan hannu
- Abin da kake gani
- Motsi wanda hannayen hannu ke sassautawa da faɗuwa yayin ɗaga sandar.
- Dalili mai yiwuwa
- Rashin isasshen ƙarfin hannu ko nauyi mai nauyi.
- Yadda ake gyarawa
- Rike wuyan hannu kai tsaye ko ɗaga shi sama da ƙarfi.
Gishiri daga tarnaƙi
- Abin da kake gani
- Motsi mai amfani da ƙarfin kafada ta ɗaga gwiwar gwiwar gaba yayin ɗaga sanda.
- Dalili mai yiwuwa
- Rashin iya sarrafawa tare da biceps da ƙarfin goshi kadai.
- Yadda ake gyarawa
- Rike gwiwar gwiwar ku a ɓangarorin ku kuma mayar da hankali kawai kan lanƙwasa hannuwanku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Dumbell Reverse Curl
Yi amfani da dumbbells don daidaita hannayenku da ba da damar yawan motsi a cikin wuyan hannu.
Sauƙaƙe Bar Juya Curl
Yana amfani da yanki mai lanƙwasa na Easy Bar don rage damuwa akan wuyan hannu da kuma yin aiki cikin kwanciyar hankali.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Juya curl yana inganta kamalar hannu. Ji daɗin ƙwanƙwasawa na goshin ku.
Mitar
1-2 sau a mako
Haɗa shi a ƙarshen aikin biceps ɗin ku ko azaman motsa jiki na gaba.
girma
3 ~ 4 saiti, sau 12 ~ 15
Warewa da haɓakawa suna da mahimmanci, don haka ana ba da shawarar mayar da hankali kan babban maimaitawa.
- Ana ba da shawarar cikakken riko tare da babban yatsa a nannade a sandar.
- Rage damuwa akan haɗin gwiwar ku ta hanyar kiyaye saurin motsinku akai-akai.
- Numfashi lokacin hawan sama da shakar lokacin sauka.
Tambayoyin da ake yawan yi
Shin Easy Bar ya fi kyau?
Idan ba ku da sassaucin wuyan hannu, amfani da Easy Bar ya fi dacewa da aminci.
