Bandani mkono umodzi pamwamba pa biceps cur
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Ukuxhumana kwe Bandani mkono umodzi pamwamba pa biceps cur
The Band One Arm Overhead Biceps Curl ndi masewera olimbitsa thupi omwe amalimbitsa komanso kumveketsa ma biceps, komanso kuchita mapewa ndi pachimake. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kukana kungasinthidwe mosavuta. Kuchita masewera olimbitsa thupi ndi abwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi ndi kutanthauzira kwa minofu, ndipo akhoza kuchitidwa mosavuta kulikonse ndi gulu lotsutsa, zomwe zimapangitsa kuti zikhale zowonjezera pazochitika zilizonse zolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bandani mkono umodzi pamwamba pa biceps cur
- Yendani kumapeto kwina kwa gululo ndi phazi lanu lakumanja kuti muteteze, ndikuwongolera kupsinjika ngati pakufunika.
- Kwezani dzanja lanu lamanja pamwamba pa mutu wanu, ndikusunga chigongono chanu pafupi ndi khutu lanu ndipo dzanja lanu likuyang'ana kutsogolo.
- Pang'onopang'ono pindani chigongono chanu, kukokera gululo kumbuyo kwa mutu wanu mpaka mkono wanu uli pamtunda wa madigiri 90.
- Pang'onopang'ono tambasulani mkono wanu kumalo oyambira, ndikusunga nyonga pa gululo. Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani ku mkono wanu wakumanzere.
Izinto zokwenza Bandani mkono umodzi pamwamba pa biceps cur
- Kugwira Moyenera: Gwirani gululo mwamphamvu koma osathina kwambiri. Kugwira kwanu kuyenera kukhala kolimba mokwanira kuti muzitha kuyang'anira gululo popanda kusokoneza dzanja lanu kapena dzanja lanu. Chovalacho chiyenera kugwiridwa m'dzanja la mkono womwe ukugwiritsidwa ntchito, pamene mbali ina ya gululo iyenera kukhala yokhazikika pansi pa phazi.
- Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zidzaonetsetsa kuti ma biceps anu akugwira ntchito mokwanira komanso kuchepetsa chiopsezo cha kuvulala.
- Kuyenda Kwathunthu: Kwezani dzanja lanu mokwanira pansi pakuyenda ndikusintha ma biceps anu pamwamba. Pewani kubwereza pang'ono chifukwa sagwirizana mokwanira ndi biceps ndipo zingayambitse kusamvana kwa minofu.
- Pewani Kuchulukirachulukira: Osakulitsa
Bandani mkono umodzi pamwamba pa biceps cur Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Bandani mkono umodzi pamwamba pa biceps cur?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band mkono umodzi pamwamba pa biceps curl. Komabe, ndikofunikira kuti muyambe ndi bandi yopepuka kuti mutsimikizire mawonekedwe abwino ndikupewa kuvulala. Komanso, oyamba kumene ayenera kusamala kuti asapitirire ndipo pang'onopang'ono awonjezere mphamvu ya zolimbitsa thupi zawo pamene mphamvu zawo ndi kupirira zikukula. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye fomu yoyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bandani mkono umodzi pamwamba pa biceps cur?
- Band Seated One Arm Biceps Curl: Pakusinthasintha uku, masewerawa amachitidwa atakhala pansi, zomwe zingathandize kukhazikika kwa thupi ndikuyika chidwi pa ma biceps.
- Band One Arm Hammer Curl: Kusinthaku kumasintha kugwira kuti kanjedza iyang'ane mkati, yomwe imayang'ana minofu yosiyanasiyana m'manja.
- Band One Arm Concentration Curl: Kusiyanaku kumaphatikizapo kukhala pansi ndi chigongono chili mkati mwa ntchafu, zomwe zimathandiza kupatutsa biceps.
- Band One Arm Reverse Curl: Kusinthaku kumaphatikizapo kugwira gululi ndi chikhatho choyang'ana pansi, zomwe zimagwira biceps ndi minofu ya brachialis.
Izinto zokufunda ezishisa ezivumelekile Bandani mkono umodzi pamwamba pa biceps cur?
- Ma Triceps Pushdowns: Zochita izi zimapereka mphamvu kwa Band mkono umodzi pamwamba pa biceps curl poyang'ana gulu lotsutsana la minofu, triceps, yomwe ndi yofunika kwambiri kuti minofu ya mkono ikhale yolimba komanso kupewa kuvulala.
- Mapiritsi Oyikirapo: Monga Bandi mkono umodzi pamwamba pa biceps curl, izi zimasiyanitsa minofu ya biceps, ndikupangitsa kuti ikhale yothandiza kwambiri kuti iwonjezere mphamvu ya bicep ndi kukula kwake, komanso kupititsa patsogolo kulumikizana kwa minofu yamalingaliro chifukwa cha chikhalidwe chake chokhazikika.
Amaxabiso angamahlekwane kanye Bandani mkono umodzi pamwamba pa biceps cur
- Pamwamba pa biceps curl ndi gulu
- Zochita zolimbitsa thupi zamagulu apamwamba
- Kuchita masewera olimbitsa thupi kwa biceps ndi gulu lotsutsa
- Mkono umodzi wopiringa bicep wokhala ndi gulu
- Resistance band pamwamba pa bicep curl
- Pamwamba pa mkono toning ndi gulu
- Kulimbitsa Bicep ndi resistance band
- Single mkono pamwamba pa mutu bicep
- Kulimbitsa thupi kwa ma biceps
- Zochita za Overhead resistance band za manja apamwamba