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Barbell Tsayayyen Rufe Lanƙwasa

Bayani na Faraɗi

Sakonnin ƙafaMa'anyan kai musamman cikin iyali na nauyi., Kafa Na Hydrogen Ko Zaa Kamu.
Kayan aikiWurin roba.
Musulunci Masu gudummawaBiceps Brachii
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Barbell Tsayayyen Rufe Lanƙwasa

Barbell Standing Close Grip Curl shine motsa jiki mai ƙarfi da farko wanda ke niyya ga biceps da gogayen hannu. Yana da manufa ga 'yan wasa da masu sha'awar motsa jiki da nufin inganta ƙarfin hannu, sautin tsoka, da riko. Wannan motsa jiki ba kawai yana haɓaka ƙaya na jiki ba amma yana taimakawa wajen haɓaka aikin gabaɗaya a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar ƙarfin hannu.

Yanayinta: tsammanin nuni a nuni Barbell Tsayayyen Rufe Lanƙwasa

  • Kiyaye gwiwar gwiwar ku kusa da gangar jikin ku a kowane lokaci, kuma ku tabbata hannayen ku na sama suna tsaye a duk lokacin motsa jiki.
  • Yanzu, lanƙwasa ma'aunin nauyi yayin yin kwangilar biceps ɗin ku yayin da kuke numfashi, hannun gaban ku kawai ya kamata ya motsa.
  • Ci gaba da motsi har sai an gama kwangilar biceps ɗin ku kuma barbell ɗin yana kan matakin kafada, riƙe wannan kwangilar na daƙiƙa yayin da kuke matse biceps ɗin ku.
  • Sannu a hankali fara dawo da barbell zuwa wurin farawa yayin da kuke numfashi a ciki, kiyaye iko kuma kada ku bar nauyi ya faɗi ba zato ba tsammani.

Lajin Don yi Barbell Tsayayyen Rufe Lanƙwasa

  • Motsi Mai Sarrafa: Ka guji lilo ko amfani da baya ko kafadu don ɗaga ma'aunin nauyi. Ya kamata a sarrafa motsin kuma ya samo asali daga biceps ɗin ku. Ɗaga kararrawa ta hanyar yin kwangilar biceps ɗin ku yayin da kuke ajiye sauran jikin ku.
  • Cikakkun Motsi: Rage ƙwanƙwasa har ƙasa don tsawaita hannuwanku gabaɗaya, kuma ku murɗa shi har zuwa kafaɗunku don samun cikakken motsi. Rabin maimaitawa ba za su cika cika biceps ba.
  • Dabarar Numfashi: Numfashi yayin da kuke murƙushe ɓangarorin sama da numfashi yayin da kuke sauke shi. Ingantacciyar dabarar numfashi na iya taimaka muku yin aikin yadda ya kamata.

Barbell Tsayayyen Rufe Lanƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsayayyen Rufe Lanƙwasa?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Standing Close Grip Curl. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da taimako don samun mai horarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantaccen dabara. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ke ƙaruwa.

Me ya sa ya wuce ga Barbell Tsayayyen Rufe Lanƙwasa?

  • EZ-Bar Curl wani bambanci ne wanda ke amfani da EZ-bar, wanda aka ƙera don sanya ƙarancin damuwa akan wuyan hannu da gaɓoɓin goshin ku yayin da har yanzu ke niyya ga biceps.
  • Resistance Band Bicep Curl shine bambance-bambancen da ke amfani da bandungiyar juriya maimakon ƙwanƙwasa, yana ba da tashin hankali akai-akai a cikin motsi.
  • Zauren Barbell Curl shine bambancin inda kuke yin curl yayin zaune, wanda zai iya taimakawa ware biceps ta hanyar rage amfani da sauran tsokoki.
  • Ƙinƙasa Barbell Curl wani bambanci ne inda kake yin curl yayin da kake kwance a kan benci mai karkata, wanda ke canza kusurwar motsi kuma yana kaiwa sassa daban-daban na biceps.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsayayyen Rufe Lanƙwasa?

  • Tricep Dips: Tricep Dips yana aiki da triceps waɗanda ke adawa da ƙungiyar tsoka zuwa biceps. Ta hanyar ƙarfafa triceps, yana taimakawa wajen daidaita ƙarfin samar da karfi a kusa da haɗin gwiwar gwiwar hannu wanda zai iya inganta aikin Barbell Standing Close Grip Curl.
  • Chin-Ups: Chin-ups ba wai kawai ke kai hari ga biceps ba har ma suna shiga tsokoki na baya da kafada. Wannan cikakken motsa jiki na jiki na sama yana cike da Barbell Standing Close Grip Curl ta hanyar haɓaka ƙarfin jiki gaba ɗaya da juriya, wanda zai iya haɓaka tasirin curls ɗin ku.

Karin kalmar raɓuwa ga Barbell Tsayayyen Rufe Lanƙwasa

  • Rufe Riko Bicep Curl
  • Motsa Jiki na Barbell
  • Ƙarfafa Bicep tare da Barbell
  • Rufe Rikon Barbell Curl
  • Babban Arm Barbell Workout
  • Aikin Gina Bicep
  • Motsa jiki na Barbell don Biceps
  • Tsaye Barbell Curl don Manyan Makamai
  • Rufe Bicep Barbell Workout
  • Ƙarfafa Horarwa don Biceps tare da Barbell