Arm Curl Bench: Madaidaicin Mataimaki Don Ƙarfafa Horarwar Biceps

1. Sanya benci a kan ƙasa mai laushi kuma duba ko kayan aiki sun tabbata kuma duk sassan suna da wuya.
2. Daidaita tsayin wurin zama da matsayi na kushin hannu bisa ga tsayin ku, tabbatar da cewa hannayenku sun kwanta cikin kwanciyar hankali a kan madaidaicin tallafi.
3. Zauna akan benci tare da baya kusa da kushin. Sanya hannu ɗaya akan kushin tallafi kuma riƙe dumbbells ko faranti masu nauyi. Lanƙwasa gwiwar gwiwar hannu don yin kwangilar biceps, ɗaga ma'auni zuwa sama sannu a hankali, ɗan dakata kaɗan, sannan ƙasa da baya a hankali. Canja hannaye bayan kammala saiti ɗaya.

1. Hammer Curl: Rike dumbbells tare da dabino suna fuskantar juna don hari brachioradialis da biceps, gina layukan hannu guda uku{1}.
2. Madadin Guda Daya - Hannun Hannu: Horar da makamai daban-daban don inganta kulawar tsoka guda ɗaya da kwanciyar hankali.
3. Slow Eccentric Training: Ƙananan ma'auni a hankali a cikin 3-4 seconds don haɓaka sarrafa tsoka da karya ci gaban tsoka.

1. Yi dumi sosai ta hanyar jujjuya hannaye da yin kullun haske kafin horo don hana ciwon haɗin gwiwa.
2. Ka kiyaye bayanka tam a kan kushin da kafadu. Guji yaudarar jiki, kiyaye ƙarfi a kan biceps. Tsayar da tsayayyen saurin motsi kuma hana yin aiki mai nauyi kwatsam.
3. Bar isasshen lokacin dawowa don tsokoki. Dakatar da horo nan da nan idan kun ji zafi kuma ku tuntubi kwararrun kociyoyin ko likitoci.