Barbell Curl
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Ijambo ryo kuri Barbell Curl
The Barbell Curl bụ mgbatị ọzụzụ ike dị irè nke na-elekwasị anya na biceps na inye uru nke abụọ n'ihu na ubu. Ọ dabara maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo ndị na-eme egwuregwu dị elu, bụ ndị na-achọ ịkwalite ike elu ha na nkọwa akwara. Mmega ahụ bara uru karịsịa maka ndị na-achọ ime ka ike ogwe aka na mma dị mma, n'ihi na ọ na-akwalite uto akwara, ntachi obi, na ọrụ ogwe aka n'ozuzu ya.
Kubahiriza: Ijambo kwa Ikirari Barbell Curl
- Were ume miri emi, kwadoo isi gị, wee jiri nwayọọ nwayọọ gbatịa mgbịrịgba ahụ elu ka ị na-edobe ogwe aka elu gị ka ọ kwụ ọtọ. Ntugharị ahụ kwesịrị ime naanị na nkwonkwo ikpere.
- Gaa n'ihu na-ebuli mgbịrịgba ahụ ruo mgbe nkwekọrịta biceps gị zuru oke ma mmanya ahụ dị n'ogo ubu. Jide ebe nkwekọrịta gị nwa oge wee kpoo biceps gị.
- Na-ekuku ume ma jiri nwayọọ nwayọọ malite iweghachi mmanya ahụ n'ọnọdụ mbụ ka ị na-eku ume. Gbaa mbọ hụ na ị na-achịkwa mmegharị ahụ ma ghara ikwe ka barbell daa azụ azụ.
- Tinyegharịa usoro maka ọnụọgụ ugboro ugboro akwadoro.
Komeza kuganiriza Barbell Curl
- ** Zere iji oge eme ihe**: Zenarị ifeli mgbịrịgba ma ọ bụ jiri azụ gị bulie ya. Nke a abụghị naanị ihe dị ize ndụ kama ọ na-ewepụkwa elekwasị anya na biceps gị, nke bụ akwara bụ isi ị na-agbalị ịrụ ọrụ. Ekwesịrị ịchịkwa mmegharị ahụ ma kwụsie ike, yana usoro ibuli elu (concentric) na mbelata (eccentric) na-ewe ihe dị ka otu oge.
- ** Usoro ngagharị zuru oke ***: Iji nweta ihe kacha mma na mmega ahụ, jiri usoro mmegharị ahụ zuru oke. Nke a pụtara iweda mgbịrịgba ahụ gbadata ruo mgbe ogwe aka gị gbatịchara nke ọma, wee tụgharịa ya ruo n'obi gị. Akụkụ akụkụ curl agaghị etinye aka gị nke ọma
Barbell Curl Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Barbell Curl?
Ee, ndị mbido nwere ike ịme mgbatị ahụ Barbell Curl. Otú ọ dị, ọ dị mkpa ịmalite na obere arọ iji hụ na ụdị kwesịrị ekwesị ma gbochie mmerụ ahụ. Ọ dịkwa mma ịnwe onye na-enye ọzụzụ ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ na-elekọta oge ole na ole mbụ iji hụ na a na-eme mgbatị ahụ nke ọma. Ka ike na usoro na-akawanye mma, arọ nwere ike jiri nwayọọ nwayọọ mụbaa.
Ibintu byinshi bijyanye no kwa Barbell Curl?
- The Hammer Curl: Na mgbanwe a, a na-eji dumbbells dochie barbell ma jide ya na-anọpụ iche, na-elekwasị anya ma biceps na brachialis, akwara nke ogwe aka elu.
- The Incline Barbell Curl: A na-eme nke a n'obere oche, nke na-agbanwe akụkụ nke ebuli ma lekwasị anya n'isi ogologo nke biceps nke ukwuu.
- The Reverse Grip Barbell Curl: Site n'iji njide dị n'okpuru jide mgbịrịgba ahụ, ị nwere ike itinye uru brachialis na brachioradialis na ogwe aka, na mgbakwunye na biceps.
- Ntụnye uche: A na-eme mgbanwe a mgbe ọ nọ ọdụ, na ikpere ụkwụ na-adabere n'ime apata ụkwụ, na-enye ohere maka ilekwasị anya na biceps site na ịmachi itinye aka nke uru ndị ọzọ.
Ibintu byiza bikanagorwa Barbell Curl?
- Tricep Dips: Mmega ahụ na-emeju curl curl site n'ịrụ ọrụ akwara na-emegide gị na biceps (triceps), nke nwere ike inye aka melite ike ogwe aka n'ozuzu ya ma dozie mmepe akwara.
- Ntụkwasị obi: Ndị a na-ekewapụ biceps na-enweghị enyemaka nke otu anụ ahụ ndị ọzọ, nke na-emeju curl curl site n'ịhụ na ike gwụrụ biceps, na-eduga n'ịba ụba na ike.
Amakuru ashobora gutuma Barbell Curl
- Barbell Bicep mgbatị ahụ
- Ihe omume mgbatị ahụ nke Arm Barbell
- Bicep Curling na Barbell
- Iji Barbell na-ewusi Biceps ike
- Mmega ahụ Barbell Curl
- Arụ ọrụ Barbell maka ogwe aka dị elu
- Ọzụzụ Biceps na Barbell
- Usoro Barbell Curl
- Ime Biceps na Barbell Curl
- Ihe omume Barbell maka akwara ogwe aka