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Atakhala Pafupi-Grip Concentration Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Atakhala Pafupi-Grip Concentration Curl

The Seated Close-grip Concentration Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pakupatula ma biceps kuti awonjezere kutanthauzira kwa minofu ndi kukula. Zochita izi ndi zabwino kwa anthu onse pamlingo wolimbitsa thupi, makamaka omwe akufuna kulimbitsa mphamvu yakumtunda kwa thupi lawo ndikuwongolera kamvekedwe ka minofu. Kuphatikizira Mapiritsi Oyimilira Omwe Amakhala Pafupi Pansi pakuchita masewera olimbitsa thupi kungayambitse kukongola kwa manja ndi mphamvu zogwirira ntchito, kupangitsa kuti ntchito za tsiku ndi tsiku zomwe zimaphatikizapo kukweza kapena kukoka kukhala kosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Pafupi-Grip Concentration Curl

  • Gwirani dumbbell m'dzanja limodzi ndikutsamira patsogolo pang'ono, ndikuyika kumbuyo kwa mkono wanu kumtunda mkati mwa ntchafu yanu.
  • Sungani msana wanu mowongoka ndipo chigongono chanu chilowerere mkati, pindani pang'onopang'ono dumbbell molunjika pamapewa anu, ndikungosuntha mkono wanu.
  • Gwirani malo kwa sekondi pamwamba, kufinya bicep minofu, ndiye pang'onopang'ono kuchepetsa dumbbell kubwerera ku malo oyamba.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka musinthane manja.

Izinto zokwenza Atakhala Pafupi-Grip Concentration Curl

  • Kugwira Moyenera: Gwirani dumbbell m'dzanja lanu lamanja, dzanja lanu likuyang'ana m'mwamba. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri. Pewani kugwira dumbbell momasuka kwambiri chifukwa izi zitha kuchititsa kuti muzitha kuwongolera komanso kuvulala komwe kungachitike.
  • Malo a Elbow: Ikani chigongono chanu chakumanja mkati mwa ntchafu yanu yakumanja, pamwamba pa bondo. Izi zimapereka chithandizo chofunikira ndikupatula minofu ya bicep. Pewani kulola chigongono chanu kuti chigwedezeke kapena kuyendayenda panthawi yochita masewera olimbitsa thupi chifukwa zingachepetse mphamvu zake ndikuyambitsa kupsinjika kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Kwezani dumbbell molunjika pamapewa anu pang'onopang'ono komanso mowongolera, kenako ndikutsitsanso pansi. Pewani mayendedwe othamanga kapena othamanga chifukwa izi zingayambitse kupsinjika kwa minofu ndikupambana

Atakhala Pafupi-Grip Concentration Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Pafupi-Grip Concentration Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Close-grip Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetse kaye njira yoyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Pafupi-Grip Concentration Curl?

  • The Incline Bench Close-grip Concentration Curl ndikusintha kwina komwe mumakhala pa benchi yoyenda, yomwe imatha kukulitsa kusuntha ndikulunjika mbali zosiyanasiyana za ma biceps anu.
  • The Preacher Close-grip Concentration Curl imaphatikizapo kugwiritsa ntchito benchi yolalikira, yomwe ingapereke chithandizo chowonjezera ndikulekanitsa ma biceps mogwira mtima.
  • The Hammer Close-grip Concentration Curl ndi kusiyana komwe kumaphatikizapo kugwira dumbbell pamalo okwera (monga nyundo), yomwe imatha kulunjika minofu ya brachialis ndi brachioradialis (minofu ya mkono).
  • The Supine Close-grip Concentration Curl ndi kusiyana kwina komwe mumagona chagada pa benchi lathyathyathya, lomwe lingasinthe mawonekedwe a masewerawo ndikuwongolera ma biceps anu mwanjira ina.

Izinto zokufunda ezishisa ezivumelekile Atakhala Pafupi-Grip Concentration Curl?

  • Hammer Curls: Hammer curls imayang'ananso ma biceps ndi brachialis, minofu ya kumtunda kwa mkono, yogwirizana ndi Seated Close-grip Concentration Curl pogwiritsira ntchito minofuyi m'malo osiyanasiyana, zomwe zingayambitse kukula kwa minofu.
  • Tricep Dips : Ngakhale kuti ntchitoyi imayang'ana makamaka pa triceps, imathandizira Seated Close-grip Concentration Curl monga imalimbikitsa chitukuko choyenera cha mkono ndi mphamvu, zomwe ndizofunikira monga triceps zolimba zingathandize kupititsa patsogolo machitidwe a bicep popereka bata ndi chithandizo.

Amaxabiso angamahlekwane kanye Atakhala Pafupi-Grip Concentration Curl

  • Zolimbitsa Thupi za Barbell Bicep
  • Close-grip Concentration Curl
  • Atakhala Barbell Curl
  • Upper Arm Workout
  • Kuchita Zolimbitsa Thupi za Bicep
  • Concentration Curl ndi Barbell
  • Atakhala Bicep Curl
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm Barbell
  • Kulimbitsa thupi kwa Bicep
  • Zochita Zolimbitsa Thupi Zokhazikika