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Band ndende yopiringa

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiNgoma
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Band ndende yopiringa

The Band Concentration Curl ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana ma biceps ndikuthandizira kulimbitsa mphamvu zonse za minofu ndi kupirira. Masewerawa ndi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi momwe alili olimba. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera kutanthauzira kwa minofu ya mkono komanso kumapangitsa kuti thupi likhale ndi mphamvu, zomwe zimapangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band ndende yopiringa

  • Imirirani molunjika ndi mawondo anu pang'ono, ndipo ikani dzanja lanu lamanzere m'chiuno mwanu kuti mukhale bwino.
  • Pang'onopang'ono pindani dzanja lanu lamanja paphewa lanu, kusunga chigongono chanu pafupi ndi thupi lanu ndikuwonetsetsa kuti kayendetsedwe kake kakuyendetsedwa.
  • Dzanja lanu likafika paphewa lanu, imani pang'ono kuti mugwirizane ndi bicep yanu.
  • Pang'onopang'ono tsitsani dzanja lanu kumalo oyambira, kusunga kuwongolera ndi kukana, ndikubwereza kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza musanasinthe ku mkono wina.

Izinto zokwenza Band ndende yopiringa

  • Yesetsani Kuyenda: Pewani kugwiritsa ntchito mphamvu kuti mukweze gululo. Kuyenda kuyenera kukhala pang'onopang'ono ndi kuyendetsedwa, kuyang'ana pa kugunda kwa minofu osati pa zolemera zomwe zimakwezedwa. Kusuntha kwa Jerky kungayambitse kupsinjika kwa minofu kapena kuvulala.
  • Kugwira Moyenera: Gwirani gululo ndi manja anu kuyang'ana kutsogolo ndikuwonetsetsa kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri. Kulakwitsa kofala ndiko kugwira bandi mwamphamvu kwambiri, zomwe zimatha kulimbitsa manja ndikuchepetsa mphamvu ya masewerawo.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pansi pa kayendetsedwe kake ndikugwirizanitsa ma biceps anu pamwamba pa kayendetsedwe kake. Pewani kubwereza pang'ono chifukwa kungachepetse mphamvu ya masewerawo.
  • Kukaniza Koyenera: Sankhani gulu lomwe limalola

Band ndende yopiringa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band ndende yopiringa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a band curl. Ndi masewera olimbitsa thupi kuti muyambe kupanga mphamvu ya bicep. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbikira lomwe likugwirizana ndi msinkhu wanu wamakono. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi ofunikira kuti muteteze kuvulala ndikuwonetsetsa kuti mukugwira ntchito bwino minofu yomwe mukufuna. Oyamba kumene ayenera kuganizira kufunafuna chitsogozo kuchokera kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band ndende yopiringa?

  • Seated Band Curl: Mwakusiyana uku, mumakhala pa benchi ndi gulu pansi pa mapazi anu ndikupiringa manja anu kumapewa anu.
  • Hammer Band Curl: Mtunduwu umaphatikizapo kugwira gululo ndi zikhato zanu molumikizana wina ndi mnzake (monga kunyamula nyundo) ndi kupindika, zomwe zimayang'ana mbali zosiyanasiyana za biceps ndi manja anu.
  • Incline Band Curl: Pakusiyana uku, mumatsamira benchi yokhotakhota yokhala ndi bande pansi pa mapazi anu ndikupindika, zomwe zimatsindika kwambiri kumunsi kwa biceps.
  • Preacher Band Curl: Mtunduwu umafuna benchi yolalikira pomwe mumayika manja anu ndikuchita zopiringa, zomwe zimalekanitsa ma biceps ndikuchepetsa kukhudzidwa kwa minofu ina.

Izinto zokufunda ezishisa ezivumelekile Band ndende yopiringa?

  • Ma Tricep Dips: Pamene ma curls ozungulira amayang'ana pa biceps, ma triceps dips amalunjika gulu lotsutsana la minofu - triceps. Mwa kulimbikitsa ma triceps, mutha kukulitsa mphamvu ya mkono wanu wonse ndikuwongolera kukula kwa manja anu akumtunda.
  • Zopindika za Mlaliki: Monga ma curls okhotakhota a bandi, ma curls a alaliki amalekanitsa ma biceps koma kuchokera mbali ina, kulola kulimbitsa thupi kwathunthu kwa biceps brachii ndikuthandizira kukulitsa kukula ndi mphamvu ya minofu.

Amaxabiso angamahlekwane kanye Band ndende yopiringa

  • Zolimbitsa thupi za Band Bicep
  • Resistance Band Concentration Curls
  • Zochita Zolimbitsa Thupi Zapamwamba ndi Band
  • Kulimbitsa Bicep ndi Band
  • Zochita Zolimbitsa Thupi za Biceps
  • Resistance Band Bicep Curl
  • Arm Toning yokhala ndi Resistance Band
  • Bicep Curl yokhala ndi Band
  • Zochita Zapamwamba Zapamwamba za Toning
  • Band Concentration Curl Technique