Barbell Biceps Curl
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Sakonni ga Barbell Biceps Curl
Barbell Biceps Curl wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga biceps, amma kuma yana haɗa hannu da kafadu, yana haɓaka haɓakar tsokar jiki da juriya. Ya dace da kowa daga masu farawa zuwa 'yan wasa masu tasowa, kamar yadda za'a iya daidaita nauyin barbell bisa ga matakan ƙarfin mutum. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum domin ba wai kawai yana inganta ƙarfin hannu da girmansa ba, amma kuma yana inganta ƙarfin riko, wanda ke da amfani ga sauran motsa jiki da kuma ayyukan yau da kullum.
Yanayinta: tsammanin nuni a nuni Barbell Biceps Curl
- Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku koyaushe, kuma ku riƙe hannayen ku na sama a tsaye, sannan ku fitar da numfashi da murɗa ma'aunin nauyi yayin yin kwangilar biceps ɗin ku.
- Ci gaba da ɗaga nauyi har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafaɗa yayin da kuke riƙe matsayin kwangila na ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
- Yanzu, shaƙa kuma a hankali fara saukar da sandar zuwa matsayin asali.
- Maimaita waɗannan matakan don adadin da ake so na maimaita ayyukan motsa jiki na yau da kullun.
Lajin Don yi Barbell Biceps Curl
- Motsi Mai Sarrafa: Kar a yi gaggawar motsi. Ɗaga ƙwanƙwasa a hankali, sarrafawa, mai da hankali kan ƙwayar tsoka kuma ba akan nauyin da kuke ɗagawa ba. Rage shi baya tare da sarrafawa daidai. Wannan yana hana motsin motsa jiki wanda zai iya raunana tsokoki.
- Ka guji Amfani da Nauyi da yawa: Kuskuren gama gari shine amfani da nauyi da yawa. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Fara da nauyi za ku iya ɗagawa don 10-12 reps tare da tsari mai kyau kuma a hankali ƙara yayin da kuke samun ƙarfi.
- Cikakkun Motsi: Tabbatar yin tafiya cikin cikakken motsi yayin motsa jiki. Wannan yana nufin rage nauyi gaba ɗaya
Barbell Biceps Curl Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Biceps Curl?
Ee, tabbas masu farawa za su iya yin motsa jiki na Barbell Biceps Curl. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Yana da kyau koyaushe don masu farawa su sami umarni daga ƙwararrun ƙwararru don tabbatar da cewa suna yin aikin daidai.
Me ya sa ya wuce ga Barbell Biceps Curl?
- Mai Wa'azi Curls: A cikin wannan bambancin, kuna amfani da benci mai wa'azi don ware biceps ta hanyar kawar da yiwuwar amfani da wasu tsokoki yayin motsa jiki.
- Close-Grip Barbell Curl: Ta kunkuntar da hannunka a kan barbell, za ka iya sanya ƙarin girmamawa a kan saman saman biceps kuma ƙara yawan kauri na hannu.
- Babban Riko Mai Girma: Akasin haka, ta hanyar faɗaɗa rikon ku, zaku iya kaiwa kan ciki na biceps, taimakawa wajen gina kololuwa.
- Jawo Curl: Don wannan bambancin, kuna kiyaye barbell kusa da jiki kuma ku ja shi sama tare da gangar jikin zuwa kafadu, wanda ke ƙara kunna dogon kan biceps.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Biceps Curl?
- Tricep Dips yana haɓaka Barbell Biceps Curls ta hanyar aiki akan ƙungiyar tsoka mai adawa, triceps, wanda zai iya taimakawa haɓaka ƙarfin hannu gaba ɗaya da daidaita ci gaban tsoka.
- Taro na curls wata motsa jiki ce mai dangantaka da cewa curls barbell amceps curls yayin da suke gama da tsoka ta Biceps da kuma ƙarfin tsoka da karfin motsi na barbell curl.
Karin kalmar raɓuwa ga Barbell Biceps Curl
- Barbell Biceps Workout
- Motsa Jiki na Ƙarfafa Hannu
- Biceps Curl tare da Barbell
- Motsa jiki na Barbell don Biceps
- Arm Toning tare da Barbell
- Koyarwar Biceps tare da Barbell
- Barbell Workout don Manyan Makamai
- Ayyukan Gina Biceps
- Ƙarfafa Horarwa don Biceps
- Gina tsoka tare da Barbell Biceps Curl