Ƙwaƙwalwar biceps curl
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙwaƙwalwar biceps curl
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfafa ce wanda ke yin hari musamman ga biceps, yayin da yake haɗa hannu da kafadu. Wannan darasi ya dace da daidaikun mutane a duk matakan motsa jiki, saboda ana iya daidaita juriya cikin sauƙi ta canza tashin hankali na band. Mutane na iya zaɓar yin wannan motsa jiki saboda ba wai kawai inganta sautin tsoka da ƙarfi ba, amma kuma yana inganta juriya da kwanciyar hankali na tsoka, wanda zai iya taimakawa wajen aikin jiki da ayyukan yau da kullum.
Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar biceps curl
- Fara tare da mika hannuwanku cikakke kuma tafin hannunku suna fuskantar gaba, wannan shine wurin farawa.
- Mayar da hannu ɗaya zuwa ga kafaɗa, ajiye gwiwar gwiwar ku kusa da jikin ku da kiyaye tashin hankali a cikin band.
- Sannu a hankali rage hannun baya zuwa wurin farawa yayin da ake karkatar da ɗayan hannun zuwa kafada.
- Maimaita wannan canjin motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da komawa madaidaiciya a duk lokacin aikin.
Lajin Don yi Ƙwaƙwalwar biceps curl
- Matsayin Da Ya dace: Tsaya tare da ƙafafunku kafada-nisa dabam a tsakiyar ƙungiyar. Wannan matsaya za ta samar muku da tabbataccen tushe. Tabbatar cewa gwiwowinku sun ɗan lanƙwasa kuma ba a kulle su ba don guje wa damuwa mara amfani a ƙananan baya.
- Daidaitaccen Fom: Ka sanya gwiwar gwiwarka kusa da jikinka kuma ka tabbata ba su ci gaba ko baya ba yayin murɗawa. Ya kamata a sarrafa motsi kuma ya kamata biceps ya yi aikin, ba baya ko kafadu ba. Ka guji kuskuren gama gari na amfani da baya ko kafadu don ɗaga bandeji.
- Cikakken Matsayin Motsi: Tabbatar
Ƙwaƙwalwar biceps curl Tambayoyin Masu Nuna
Shi beginners za su iya Ƙwaƙwalwar biceps curl?
Ee, masu farawa za su iya yin motsa jiki na Madadin Biceps Curl. Yana da babban motsa jiki don farawa da yayin da yake kaiwa ga biceps kuma yana iya taimakawa inganta duka ƙarfi da sautin tsoka. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya wacce ta dace da matakin dacewarku na yanzu. Ya kamata masu farawa su fara da ƙananan juriya masu sauƙi kuma a hankali ƙara juriya yayin da ƙarfin su ya inganta. Kamar yadda yake tare da kowane motsa jiki, tsari mai kyau yana da mahimmanci don hana rauni, don haka masu farawa na iya son yin wannan aikin a ƙarƙashin jagorancin mai horarwa ko gogaggen ɗan motsa jiki da farko.
Me ya sa ya wuce ga Ƙwaƙwalwar biceps curl?
- Ƙwaƙwalwar Maɗaukakin Ƙungiya: Ana yin wannan bambancin zaune tare da bandeji da aka tsare a ƙarƙashin ƙafar ƙafar ku, yana mai da hankali kan tsokar bicep na hannu ɗaya a lokaci guda.
- Band Mai Wa'azi Curl: Don wannan bambancin, kuna buƙatar ƙwallon kwanciyar hankali ko benci. Tsare bandeji a ƙarƙashin ƙafar ƙafa ko benci kuma ku murƙushe hannuwanku, kuna kwaikwayon motsin lanƙwasa mai wa'azi.
- Band Curl tare da Riƙe Isometric: A cikin wannan bambancin, kuna murƙushe hannaye biyu, sannan ku riƙe hannu ɗaya a cikin murɗaɗɗen matsayi yayin da ɗayan hannu ya ci gaba da yin maimaitawa. Wannan yana ƙara lokaci a ƙarƙashin tashin hankali don biceps.
- Band Zottman Curl: Wannan bambancin ya haɗa da murɗa sama tare da dabino suna fuskantar sama, sa'an nan kuma juya tafukan ku zuwa ƙasa yayin da kuke runtse band ɗin, kuna niyya sassa daban-daban na b.
Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar biceps curl?
- Tricep Dips: Yayin da band din da ke canza biceps curls mayar da hankali kan gina biceps, tricep dips ya dace da wannan ta hanyar aiki a kan triceps, tsokoki a gefe na hannu. Wannan yana tabbatar da daidaiton motsa jiki ga duka hannu.
- Matsakaicin Hankali: Wannan motsa jiki yana ware tsokar biceps kuma yana iyakance adadin taimako daga wasu ƙungiyoyin tsoka. Wannan ya cika band ɗin da ke canza biceps curl ta hanyar tabbatar da cewa tsokoki na biceps sun ƙare sosai, yana haifar da haɓakar tsoka da ƙarfi.
Karin kalmar raɓuwa ga Ƙwaƙwalwar biceps curl
- Band bicep motsa jiki
- Juriya band hannu motsa jiki
- Toning na sama tare da makada
- Biceps curl tare da juriya band
- Dabarun musanya biceps curl dabara
- Juriya band motsa jiki don biceps
- Ƙarfafa hannun sama tare da bandeji
- Fitness band bicep curls
- Motsa jiki na gida don biceps tare da bandeji
- Horon Bicep tare da makada juriya