Biceps a gida

biceps a gida

Akwai mutane da yawa waɗanda ko dai saboda batun coronavirus ko kuma saboda rashin kuɗi ba sa son zuwa dakin motsa jiki don horarwa. Koyaya, wannan baya nufin cewa ba zasu iya samun sakamako ba. Zamu iya samun horo mai kyau biceps a gida. Wadannan darussan suna da kyau ga biceps kuma zaku iya ayyana hannayen ku. Fiye da duka, mata da yawa suna son kawo ƙarshen wannan matsala ta sagging makamai. Kuna iya horar da biceps sosai a gida tare da wasu dumbbells da wasu kayan aiki don aiki da nauyin jikinku.

Sabili da haka, zamu ƙaddamar da wannan labarin don gaya muku yadda ake horar da biceps a gida kuma menene fannoni da za a la'akari.

Biceps a gida

karfi gida biceps

Ba lallai bane ku je gidan motsa jiki don samun kyawawan makamai muddin suna aiki bisa ƙa'idodin horo. Akwai nau'ikan motsa jiki da yawa don horar da biceps a gida kuma wasu zasuyi bukatar dumbbells, wasu barbells da sauransu zamu iya aiki da nauyin jikinmu. Bari mu ga menene su da abin da ake buƙata don aiwatarwa:

Bicep Curl

Don aiwatar da wannan aikin kawai dole ne ku ɗauki dumbbells kuma ku bar su rataye a gefen jiki tare da tafin hannayenku suna fuskantar gaba. Dole ne ku kiyaye bayanku madaidaiciya cikin motsi kuma kirjinku ya ɗaga. Hakanan yana da kyau don tsaurara ciki da gindi don inganta lafiyar jiki kuma baya gama ja da baya. Idan ka motsa ɓangaren sama na hannayen, kawai dole mu tanƙwara gwiwar hannu kuma mu kawo ma'aunin nauyi kusa da kafadu yadda ya kamata.

Dole ne a yi ɓangaren motsi na motsi ta hanyar sarrafawa, yana da hankali fiye da tashi. Ta wannan hanyar, zamu dawo da dumbbells zuwa matsayinsu na farko kuma hannayen sun miƙa kusan gaba ɗaya.

Guduma Dumbbell Curl

Wannan aikin yana da kamanceceniya da na baya amma yana da rikon riko. Kawai ɗaukar dumbbells tare da riko na tsaka tsaki wanda ke nufin cewa dabino yana fuskantar gangar jikin. Hakanan kuna da rike bayanka a madaidaiciya da kirji sama kuma kada ka motso hannunka na sama. Dole ne mu tanƙwara gwiwar hannu mu kawo dumbbells zuwa kafaɗun. Ana iya yin shi a madadin, ɗauke da hannu ɗaya da farko sannan wani ko a lokaci guda.

Baya Lakin Bicep Curl

dumbbells don makamai

Don wannan motsa jiki mun tsaya tare da ƙafafu daban kuma mun daidaita kuma ƙashin gwiwa dole ne a daidaita shi da ƙafa. Dole ne ku ɗauki dumbbell a kowane hannu kuma ku haye ƙafafun hagu a dama. Gaba, zamu durƙusa gwiwowinmu kuma mu rage ƙashin ƙugu har sai cinyar dama ta kusan daidaita da ƙasa. A lokaci guda, dole ne mu tanƙwara gwiwar hannu kuma mu kawo dumbbells yadda zai yiwu ga kafadu kamar yadda yake a cikin motsi na baya.

Hakanan zamu iya yin wasu motsa jiki biceps a gida kamar su bicep curl squat. Don yin wannan, za mu tsaya tare da ƙafafunmu kaɗan-nisa kafada baya kuma yatsun kafa suna fuskantar waje. Rabauki dumbbells guda biyu, sha iska yayin da muke lanƙwasa gwiwoyinmu da rage ƙwanjinmu har sai tsokokinmu sun yi daidai da ƙasa. Kusan kullun kwana 90 ne. Mun kawo sheqa zuwa wurin farawa yayin da muke kaiwa gwiwar hannu kuma kawo nauyin a cikin matsayin kusa da kafadu. Da zarar motsi ya ƙare, muna fitar da iska kuma sake maimaitawa.

Biceps a gida: eccentric curl

Don wannan aikin muna ɗaukar dumbbells biyu kuma bari su rataye a garesu. Tafin hannun ya kamata ya fuskance gaba kuma dole ne mu kiyaye baya ta baya kuma kirjin ya daukaka. Kamar yadda yake a sauran atisayen, bai kamata mu tanƙwara ɓangaren hannu ba kuma za mu tanƙwara gwiwar hannu don kawo dumbbells yadda ya yiwu a kafaɗun. Wannan aikin ya bambanta da sauran lokutan eccentric. Dole ne mu sauka a hankali don mika cikakkun hannayenmu. Bambancin ya ta'allaka ne da saurin aiwatar da yanayin lokaci da kuma fadada makamai, tunda kuma lokaci mai tsafta wanda muke dauke nauyi a kusa da kafadu ba za ayi gaba ba.

Yana da mahimmanci kada a dunƙule hannaye don mafi kyawun canza wurin kuzari kuma cewa shine biceps ɗinmu wanda ke jinkirta nauyi.

Curl zottman

Ana yin wannan aikin ne tare da ƙafafun da aka haɗa tare da kwatangwalo kuma muna riƙe da nauyi tare da tafin hannayenmu suna fuskantar gaba. Ana kiran wannan riko supination. Bai kamata mu matsar da ɓangaren hannu kamar na sauran motsa jiki ba kuma a hankali muna lanƙwasa gwiwar hannu kawo nauyi a kusa da kafadu-wuri. Lokacin da muke wannan matsayin dole ne mu juya wuyan hannu zuwa ciki har sai tafin hannayenmu su kasance suna fuskantar gaba. Mun sannu a hankali mu kaskantar da kanmu cikin wannan matsayin kuma mu juya wuyan hannayenmu zuwa matsayin farawa. Wannan zai sa bangarorin biyu suyi aiki sosai.

Biceps a gida: curl 21

tsokoki

Ko da ba za mu je gidan motsa jiki ba, hakan ba ya nufin cewa za mu iya motsa jiki har sai mun fashe hannuwanmu. Wannan aikin yana ɗaya daga cikin abubuwan buƙata kuma yana barin hannayenmu gaba ɗaya gajiya. A gare shi, dole ne mu ɗauki dumbbells biyu mu tanƙwara gwiwar hannu har sai mun zama kusurwa ta digiri 90 tare da hannu na sama. Kamar koyaushe, dole ne kada mu matsar da na hannu sama kuma muna kawo ma'aunin kusa da kafadu kamar yadda zai yiwu. Sannan dole ne mu sauke su zuwa wurin farawa.

Dole ne ku maimaita motsi har sau 21 sannan zamu fadada kewayon motsi zuwa cikakke. Wato, muna maimaitawa 21 tare da kusurwa 90 a sama, wani 21 reps tare da 90 angle down da 21 full reps. Ta wannan hanyar, zamu ƙare da kyakkyawar ƙarar horar da makamanmu kuma gaba ɗaya mun gaji.

Ina fatan cewa tare da wannan bayanin zaku iya koyo game da yadda ake yin biceps a gida kuma menene mafi kyawun motsa jiki.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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