Barbell Curl
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Curl
Barbell Curl horo ne mai ƙarfi wanda aka ƙera don ƙaddamar da biceps da haɓaka ƙarfin jiki na sama. Ya dace da kowa, daga masu farawa zuwa 'yan wasa masu tasowa, waɗanda ke neman gina ƙwayar tsoka da haɓaka ma'anar hannu. Ta hanyar haɗa Barbell Curls cikin aikin motsa jiki na yau da kullun, zaku iya samun ingantacciyar juriyar tsoka, ɗaɗa hannuwanku, da ƙara ƙarfin saman jikin ku gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Curl
- Kiyaye gwiwar gwiwar ku kusa da juzu'in ku a kowane lokaci, kuma ku kiyaye hannayen ku na sama a tsaye yayin da kuke karkatar da ma'aunin nauyi yayin yin kwangilar biceps ɗin ku.
- Ci gaba da ɗaga kararrawa har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada. Riƙe matsayin kwangila don ɗan ɗan dakata yayin da kuke matse biceps ɗin ku.
- Sannu a hankali fara dawo da barbell ɗin zuwa matsayin asali yayin da kuke numfashi.
- Maimaita wannan motsi don adadin maimaitawa.
Lajin Don yi Barbell Curl
- **A Gujewa Swinging**: Kuskure na gama gari shine amfani da baya ko kafadu don ɗaga nauyi. Wannan ba kawai yana rage tasirin motsa jiki akan biceps ba, amma kuma yana iya haifar da rauni. Mayar da hankali kan yin amfani da biceps ɗin ku kawai don ɗaga nauyi, kiyaye jikin ku har yanzu cikin motsi.
- **Motsi mai sarrafawa**: Lokacin yin curl, tabbatar da yin shi a hankali da sarrafawa. Ka guje wa jaraba don yin gaggawa ta hanyar motsi ko barin nauyin ya ragu da sauri daga saman motsi. Matsayin ƙasa yana da mahimmanci kamar lokacin haɓaka don haɓaka tsoka.
- **Cikakken Matsayin Motsi ***: Don samun mafi kyawun motsa jiki, tabbatar
Barbell Curl Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Curl?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Curl. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Hakanan yana da kyau ga masu farawa su sami mai koyarwa na sirri ko gogaggen mutum ya kula da fom ɗin su lokacin da suke farawa.
Me ya sa ya wuce ga Barbell Curl?
- Hammer Curl: Wannan curl yana amfani da dumbbells tare da riko mai tsaka-tsaki, yana niyya duka biyun biceps da brachialis, tsokar hannu na sama.
- Ƙunƙasa Dumbbell Curl: An yi shi akan benci mai karkata, wannan bambancin curl yana ƙara kewayon motsi kuma yana kaiwa tsayin kan biceps.
- Hannun Hankali: Ana yin wannan murɗa yayin zaune, tare da hannu mai aiki a cinya ta ciki don ware biceps.
- Reverse Barbell Curl: Ta hanyar jujjuya rikon ku ta yadda tafin hannunku su fuskance ƙasa, wannan bambance-bambancen lanƙwasa yana hari ga brachialis da brachioradialis, tsokar goshi.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Curl?
- Tricep Dips: Waɗannan suna aiki da triceps, waɗanda sune ƙungiyoyin tsoka masu adawa da biceps, suna samar da daidaitaccen aikin motsa jiki da kuma taimakawa wajen hana rashin daidaituwar tsoka wanda zai iya faruwa lokacin da kuke aiki ɗaya gefen haɗin gwiwa kawai.
- Ƙunƙarar Hankali: Suna keɓance biceps ta hanyar da ƙwanƙwasa ba su yi ba, suna ba da damar haɓakar tsoka da aka yi niyya da kuma taimakawa wajen haɓaka kololuwar bicep, wanda ya dace da tasirin ginin taro na curls.
Karin kalmar raɓuwa ga Barbell Curl
- Barbell Bicep Curl
- Babban Arm Barbell Exercise
- Ƙarfafa Biceps tare da Barbell
- Bicep Gina Barbell Workout
- Barbell Curl don Muscle Hannu
- Motsa jiki na Barbell don Manyan Makamai
- Horon Bicep tare da Barbell
- Barbell Curl Workout
- Fasahar Barbell don Biceps
- Ƙarfafa Ƙarfafa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara