Dumbbell curls wani motsa jiki ne na yin aikin biceps a kebe. 'Yan wasa suna yin dumbbell curls don ƙara ƙarar biceps, da haɓaka ƙimar ta sosai. Wannan aikin na mallakar keɓaɓɓe ne, ba ma'ana a yi aiki tare da manyan nauyi, tunda biceps ɗin suna son adadin maimaitawa da kuma iyakar jin cikewar jini. Dabarar motsa jiki abu ne mai sauki, amma duba ko'ina: kowane baƙo na biyu zuwa dakin motsa jiki ba daidai bane, kuma yawan tsoka da hannayensu baya ƙaruwa tsawon shekaru.
A cikin labarinmu na yau, za mu gaya muku yadda za ku iya ɗaga hannuwanku ta amfani da wannan aikin, yadda za a haɓaka ƙwarewar yin biceps curls tare da dumbbells, kuma wane bambancin curls biceps ne mafi kyau ga burinku.
Waɗanne tsokoki suke aiki?
Yin wannan aikin, kuna ɗorawa tsokar biceps na kafada (biceps) a keɓe, kuma yawancin kayan sun faɗo kan ɓangarensa na sama, wanda ya baiwa biceps ɗin wani tsawan tsauni.
Thearfafawa a cikin wannan aikin sune ƙafafun kafa, ƙwanƙolin ƙwayoyin tsoka masu ƙarfi, brachialis, brachyradilis, da lankwashewar hannu.
Iri na dumbbell curls
Dumbbell curls yana da zaɓuɓɓuka da yawa. Ana iya yin su yayin tsaye, zaune, ta amfani da benci na musamman na Scott, ko ma kwance. Gaba, zamuyi bayani dalla-dalla game da kowane irin motsa jiki.
Tsaye dumbbell curl
Tsayayyar dumbbell curls sune mafi yawan bambancin wannan aikin. Abin lura ne akan gaskiyar cewa yayin yin sa, ƙaramar yaudara ya halatta, wanda ke ba da damar yin aiki tare da aan nauyi kaɗan fiye da, alal misali, tare da ɗora hannuwan hannu tare da dumbbells. Ana iya yin motsa jiki ta hanyoyi daban-daban:
- Sauyawa (madadin) lanƙwasa hannaye tare da dumbbells - yi maimaitawa ɗaya tare da hannun hagu da dama a bi da bi. Ba mu canza matsayin hannun ba, a ƙasa zuwa ƙasa muna ƙoƙari mu miƙa biceps kamar yadda ya yiwu;
- Lankwasa hannaye tare da dumbbells a tsaye a tare da guduma ("guduma") motsi ne na asali wanda ya hada da brachialis da tsokoki na dantse. Ingantaccen birtani na gani yana "turawa" biceps din a waje, wanda yake sa girman hanun ya girma, kuma goshin gaban goshi ya kara karfin riko kuma yana taimaka mana aiki tare da manyan ma'auni wajen jan motsi;
- Lankwasa hannaye tare da dumbbells tare da supination - motsi yana tasiri dan kadan wasu ƙwayoyin tsoka saboda juyawa na hannu yayin ɗaga dumbbell. Ana iya yin shi duka a jere da lokaci ɗaya tare da hannu biyu.
Tsaye a lankwashe kan dumbbell curl
Lankwasa hannu tare da dumbbell yayin tsayawa a cikin karkata wani motsa jiki ne wanda yake buƙatar ka sami ƙarfin ƙwanƙolin ƙwanƙolin baya da matsakaicin ƙarfin tsokar aiki. Ana ba da shawarar yin shi da nauyi mai sauƙi da maimaitawa da yawa (12 zuwa sama). Jingina kusan kusa da layi ɗaya tare da bene, juya dumbbell ɗin kaɗan kuma yi ƙoƙari ya ɗaga ta zuwa ga kafaɗar kishiyar, yin ɗan gajeren lokaci a lokacin ƙanƙantar ƙugu.
Zama Dumbbell Curl
Zaunar da Dumbbell Curl - Zauna a gefen bencin kuma yi wasu curls na dumbbell daban-daban. A wannan matsayin, zai kasance muku da sauƙin kiyaye gwiwar hannu daidai, kuma aikin zai kasance mai fa'ida sosai.
Zama a kan madaidaiciyar benci curl tare da dumbbells
Zauna kan madaidaiciyar benci mai lankwasawa tare da dumbbells - ta hanyar saita bencin a ɗan karkata (digiri 20-30), za ka ji mai ƙarfi a cikin ƙananan biceps a wuri mafi ƙasƙanci na amplitude. Lankwasa hannu tare da dumbbells yayin zaune a wani kusurwa ya kamata a yi shi lami lafiya, tare da jinkiri na dakika 2-3 a cikin ƙananan matsayi, don haka biceps za su karɓi matsin lamba mafi girma, wanda zai haifar da ci gaban sa.
Armsunƙwasa hannu tare da dumbbells kwance a kan benci mara kyau
Dumbbell Curl a kan benci mai karkatarwa - Sanya bayan benci a kusan digiri 45 ka kwanciya akansa tare da ciki. A lokaci guda, ɗaga dumbbells zuwa biceps tare da hannayensa biyu zuwa kai, ƙoƙari kada ka canza matsayin gwiwar hannu yayin gabatowa. Mummunan lokaci na motsi ba shi da mahimmanci - a cikin kowane hali ba za mu sauke nauyi ba, amma muna sarrafa shi a kowane santimita na amplitude. Aikin motsa jiki cikakke ne ga mutanen da ke fama da matsalar baya, saboda ba shi da wata matsala a kashin baya.
Dumbbell Mai Dauke Curls
Lsididdigar dumbbell mai ɗorewa motsa jiki ne mai keɓance don yin aiki mafi tsayi na biceps. A tsarin halittu, yayi kama da lankwasa-lankwasa, amma anan muna aiki sosai a kebe, tunda gwiwar hannu na aiki tana kan gwiwa ko kasan cinya. Yi aikin a tsabtace; ba shi da ma'ana don yaudara a nan.
Dumbbell Curl akan Bench na Scott
Benungiyar Scott Bench Dumbbell Curl ita ce irin wannan motsa jiki zuwa ƙwanƙwasa biceps curl. Koyaya, wannan yana buƙatar mai da hankali mai ƙarfi akan mummunan yanayin ƙarfin, wannan zai iya buɗe biceps sosai kuma zai taimaka don samun ƙarfin famfo mai ƙarfi. Idan dakin motsa jikinku bashi da wurin zama na Scott, za'a iya yin wannan motsa jiki akan benci na yau da kullun tare da daidaitaccen yanayin karkata - kawai sanya baya a kusurwar dama ka jingina abubuwan da kake so a ciki.
Fa'idojin motsa jiki da kuma sabawa juna
Motsa jiki yana taimakawa sosai wurin yin aiki da waɗancan sassan biyun da ke da wuyar "ƙugiya" yayin aiki tare da barbell ko kan simulators. Yin aiki tare da dumbbells baya buƙatar ɗaukar hankali sosai akan madaidaicin matsayin jiki kamar lokacin ɗaga sandar don biceps, kuma ya fi sauƙi a gare mu mu kafa haɗin neuromuscular tare da tsoka mai aiki.
Duk wani bambancin juji na dumbbell ba'a ba da shawarar ga 'yan wasan da suka sami rauni a gwiwar hannu ko kafaɗun kafa da jijiyoyi. Yayin ɗaga dumbbell, ana ƙirƙirar lodi da yawa a yankin da ba a warke gaba ɗaya ba, wanda hakan kan haifar da sake faruwar rauni.
Fasahar motsa jiki
Ba tare da la'akari da wane irin ɗaga dumbbells na biceps kuke yi ba (tsaye, zaune, lanƙwasa, da sauransu), ka'idojin fasaha koyaushe iri ɗaya ne. Biyan madaidaiciyar dabara zata taimaka maka maida hankali kan biceps dinka da hana afkuwar rauni.
- A wurin farawa, hannu ya cika sosai, baya ya mike, kuma gwiwar hannu suna kusa da jiki kamar yadda ya yiwu ko gyarawa (kamar yadda yake tare da ɗakunan da ke tattare da ƙuƙummawa ko ƙuƙumma a kan bencin Scott). Banda shine lankwasa hannaye tare da dumbbells a cikin gangara - a nan gwiwar hannu ba ta da goyan baya, kuma ba za mu iya matsa shi a jikin ba. Koyaya, wannan baya nufin zaku iya motsa gwiwar hannu gaba ko baya - wannan yana cike da rauni.
- An ɗaga dumbbell akan numfashi. Mutane da yawa basu fahimci sunan aikin ba. Theunƙwasa hannu ya kamata ya wakilci daidai lanƙwasa hannu, kuma ba jefa dumbbell sama ba tare da ƙoƙarin dukkan jiki. Yana da mahimmanci a gare mu mu ɗora biceps daidai, kuma kada mu jefa dumbbell cikin miƙe tsaye ko ta halin kaka.
- Ya kamata mummunan motsi ya kasance tare da inhalation. Yunkurin ya zama mai ruwa kuma yana da mahimmanci a mai da hankali akan ji na mikewa a cikin biceps.
Fasali da kuskuren kuskure
Idan wannan aikin bai kai ku ga ci gaban da aka gani ba a cikin kara karfin hannayenku, to kuna yin wani abu ba daidai ba. Akwai hanyoyi biyu na fita: hayar mai ba da horo na sirri kuma saita dabarar aiwatar da wannan aikin a ƙarƙashin jagorancinsa, ko karanta a hankali wannan ɓangaren labarinmu kuma la'akari da bayanin da aka samu.
Sabon kuskure
- Amfani da dumbbells masu nauyi tare da imani cewa nauyin aikin, da sauri tsokoki zasu bugi jini. Lifaukar nauyi zai sa ya zama da wahala sosai - ba za ku iya jin ƙuntatawa da kuma faɗaɗa biceps ba. Bugu da kari, da wuya ku iya yin wadataccen reps. Matsayin da aka keɓance na biceps shine sau 10-15.
- Yawan yaudara. Ya halatta ka taimaki kanka da jiki kawai a lokacin sau biyu na ƙarshe 2-3, lokacin da tsoka ya kusan gazawa. Idan kun fara jefa dumbbell sama daga maimaitawar farko, taimakawa kanku da kafaɗunku da baya, to nauyin aiki yayi nauyi sosai.
- Matsayin gwiwar hannu mara daidai. Ba zai yuwu ba a iya kawo gwiwar hannu a gaba yayin ɗaga dumbbells zuwa biceps tare da taƙaitawa - abin damuwa ne ga haɗin gwiwar gwiwar hannu.
- Amfani da bel na ɗan wasa ba dole ba. Kada ayi amfani da bel na musamman sai dai idan kuna da matsalolin baya. Jigon axial yana da haske a nan kuma tabbas ba za ku ji rauni ba. Koyaya, motsi yana buƙatar ƙimar numfashi daidai, bin jerin shaƙa da shaƙar iska a cikin bel yana da wahala sosai.
Fasali na fasaha
Idan kayi la'akari kuma ka gyara dukkan kuskuren da ke sama, to yanzu ka kula da wasu 'yan nasihu masu sauki game da fasahohin aikin motsa jiki. Za su taimake ka ka ci gaba sosai.
- Yawancin masu farawa suna yawan yin mamakin abin da ya fi tasiri don horar da hannu: dumbbell curls ko guduma. Amsar mai sauki ce: duka motsa jiki suna da tasiri daidai lokacin da aka yi su ta hanyar fasaha daidai, amma guduma suna aiki a kan goshin goshi da brachialis. Yi duka motsa jiki don har ma da haɓakar tsoka da kiyaye ƙimar kyau.
- Rarraba ayyukanka na hannu - wannan zai karfafa dantse sosai. Canza tsari da yawan motsa jiki tare da kowane motsa jiki.
- Kula da daidaito a gaba ɗayan saitin - wannan zai kawo muku sauƙi don mai da hankali kan kwantiragin biceps ɗin ku.
- Mafi yawan motsi, mafi kyau ga ci gaban biceps. Gwada wannan dabarar: lokacin da ake maida hankali kan lankwasa hannu ko karkatar da hannayen akan bencin Scott, yi amfani da buda hannu ka dan kauda hannun daga gare ka - wannan zai sa biceps cikin tashin hankali koyaushe kuma ya hana shi walwala a gindin kasan. Tabbas, nauyin dumbbell ya zama karami.
- Don saita kanku don tunani game da aikin biceps, gwada saiti masu yawa na ɗakunan biceps tare da barbell ko dumbbells. Don yin wannan, ka tsaya a tsaye ta baya kuma ka jingina da shi ta bayan kai, da baya da gindi. Lura yaya nauyin motsi ya zama nauyi? Yanzu yi tunanin cewa duk wannan nauyin ba a kan makamai yake ba, amma a ƙasan baya da kafaɗu. Har yanzu kuna tunanin kuna yin famfo ne ba wani abu ba?
