Barbell Curl
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Curl
Barbell Curl shine ingantaccen motsa jiki na horar da ƙarfi da farko wanda ke niyya ga biceps da kuma samar da fa'idodi na biyu ga gaɓoɓin hannu da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, waɗanda ke nufin haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke son ingantacciyar ƙarfin hannu da ƙawa, saboda yana haɓaka haɓakar tsoka, juriya, da aikin hannu baki ɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Curl
- Yi dogon numfashi, ƙarfafa zuciyarka, kuma sannu a hankali karkatar da kararrawa zuwa sama yayin da kake ajiye hannunka na sama a tsaye. Ya kamata motsi ya faru ne kawai a haɗin gwiwar gwiwar hannu.
- Ci gaba da ɗaga sandar har sai an gama kwangilar biceps ɗin ku kuma sandar ta kasance a matakin kafada. Riƙe matsayin kwangila na ɗan lokaci kuma ku matse biceps ɗin ku.
- Exhale kuma sannu a hankali fara dawo da sandar zuwa matsayin asali yayin da numfashin ku yake ciki. Tabbatar cewa kuna sarrafa motsi kuma kar ku bar ƙwanƙwasa kawai ta koma ƙasa.
- Maimaita tsari don adadin maimaitawa da aka ba da shawarar.
Lajin Don yi Barbell Curl
- **A Gujewa Amfani Da Lokacin Lokaci**: Ka guji karkatar da kararrawa ko amfani da bayanka don dagawa. Wannan ba kawai haɗari ba ne amma yana ɗaukar hankali daga biceps ɗin ku, waɗanda su ne tsokoki na farko da kuke ƙoƙarin yin aiki. Ya kamata a sarrafa motsi kuma a tsaya a hankali, tare da lokacin ɗagawa (maida hankali) da raguwa (eccentric) lokaci yana ɗaukar kusan adadin lokaci ɗaya.
- **Cikakken Matsayin Motsi ***: Don samun mafi kyawun motsa jiki, yi amfani da cikakken kewayon motsi. Wannan yana nufin rage ƙwanƙwasa har ƙasa har sai hannayenku sun cika sosai, sannan ku murƙushe shi har zuwa ƙirjin ku. Sashe na curls ba zai cika shigar ku ba
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. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Curl?
- Hammer Curl: A cikin wannan bambancin, ana maye gurbin barbell tare da dumbbells kuma an riƙe shi a cikin tsaka-tsakin tsaka-tsakin, wanda ke yin niyya ga biceps da brachialis, tsoka na hannu na sama.
- Acline barbell Curl: Wannan an yi wannan ne a kan wani wuri mai ban tsoro, wanda ya canza kusurwar dagawa da kuma nisantar da dogon shugaban biceps more morely.
- Rokon da ya kama barbashi: ta rike da barbell tare da rike da farin ciki, zaku iya shigar da tsokoki na brachialis da kuma tsokoki na brakioadalis a hannu, ban da biceps.
- Ƙaƙwalwar Hankali: Ana yin wannan bambancin yayin da yake zaune, tare da gwiwar gwiwar gwiwa a cikin cinya, yana ba da damar mayar da hankali ga biceps ta hanyar iyakance shigar da wasu tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Curl?
- Tricep Dips: Wannan motsa jiki yana cike da barbell curl ta hanyar aiki da tsokoki masu adawa da biceps (triceps), wanda zai iya taimakawa wajen inganta ƙarfin hannu gaba ɗaya da daidaita ci gaban tsoka.
- Matsakaicin Hankali: Waɗannan sun keɓe biceps ba tare da taimakon wasu ƙungiyoyin tsoka ba, wanda ke cika ƙwanƙarar barbell ta hanyar tabbatar da cewa biceps ɗin sun ƙare sosai, yana haifar da haɓakar tsoka da ƙarfi.
Karin kalmar raɓuwa ga Barbell Curl
- Barbell Bicep Workout
- Motsa Jiki na Babban Hannu
- Bicep Curling tare da Barbell
- Ƙarfafa Biceps tare da Barbell
- Motsa jiki na Barbell
- Ayyukan Barbell don Manyan Makamai
- Koyarwar Biceps tare da Barbell
- Barbell Curl Technique
- Gina Biceps tare da Barbell Curl
- Motsa jiki na Barbell don tsokar hannu