Thumbnail for the video of exercise: Barbell Atakhala Pafupi-grip Concentration Curl

Barbell Atakhala Pafupi-grip Concentration Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Atakhala Pafupi-grip Concentration Curl

Barbell Seated Close-grip Concentration Curl ndi njira yophunzitsira mphamvu yomwe imapindulitsa kwambiri ma biceps, kulimbikitsa kukula kwa minofu ndi kupirira. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kuwonjezera mphamvu zawo zamanja ndi tanthauzo. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zakumtunda, kulimbitsa minofu, komanso kuoneka bwino kwa mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Atakhala Pafupi-grip Concentration Curl

  • Gwirani barbell ndikugwira pafupi pansi pamanja (mikono ikuyang'ana kwa inu) ndi manja anu atatambasula.
  • Pang'onopang'ono pindani belulo molunjika pachifuwa chanu, manja anu akumtunda asayime ndikugwiritsa ntchito manja anu kukweza kulemera kwake.
  • Gwirani chopiringacho pamwamba pa kusuntha kwa kamphindi, ndikufinya ma biceps anu.
  • Kenako, tsitsani barbell pang'onopang'ono mpaka pomwe munayambira, mukutambasula manja anu mokwanira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Atakhala Pafupi-grip Concentration Curl

  • Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira moyandikira, manja motalikirana ndi mapewa m'lifupi. Onetsetsani kuti manja anu akuyang'ana m'mwamba. Kulakwitsa kofala ndiko kugwira belu lalikulu kwambiri kapena lopapatiza kwambiri, zomwe zimatha kulimbitsa manja anu ndikuchepetsa mphamvu ya masewerawo.
  • Mayendedwe Oyendetsedwa: Mukamapanga zopiringa, kwezerani chotchingira chakumanzere pachifuwa chanu pang'onopang'ono komanso mowongolera, kenako muchepetse pang'onopang'ono. Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mofulumira, chifukwa izi zingayambitse kuvulala ndipo sizingagwirizane bwino ndi minofu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikupiringiza mokwanira barbell pamwamba. Izi zidzatsimikizira

Barbell Atakhala Pafupi-grip Concentration Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Atakhala Pafupi-grip Concentration Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Seated Close-grip Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

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

  • Kuyimirira Pafupi-Nkhara Kuyimirira Curl: M'malo mokhala pansi, kusiyana kumeneku kumachitidwa kuimirira, komwe kungapangitse minofu yokhazikika.
  • Incline Bench Close-grip Concentration Curl: Kusiyanaku kumachitika pa benchi yokhotakhota, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuyang'ana kwambiri kumunsi kwa bicep.
  • Mlaliki Bench Close-grip Concentration Curl: Kusiyanaku kumagwiritsa ntchito benchi yolalikira kuti ilekanitse ma biceps ndikuchepetsa kukhudzidwa kwa mapewa.
  • Cable Machine Close-grip Concentration Curl: Kusinthaku kumagwiritsa ntchito makina opangira chingwe kuti athe kukana, omwe angapereke kupsinjika kosalekeza nthawi yonse yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Atakhala Pafupi-grip Concentration Curl?

  • Ma Tricep Dips: Ma Tricep Dips amatha kuwongolera kuyang'ana kwa bicep kwa Barbell Seated Close-grip Concentration Curls. Pogwiritsa ntchito ma triceps, omwe ndi gulu lotsutsana la minofu ku biceps, mukhoza kupititsa patsogolo mkono wanu ndikuletsa kusamvana kwa minofu.
  • Kukoka: Kukoka ndi masewera olimbitsa thupi omwe amagwira biceps, komanso minofu yam'mbuyo. Izi zimakwaniritsa ntchito yapayokha ya Bicep ya Barbell Seated Close-grip Concentration Curl pophatikiza minofu yambiri komanso kulimbikitsa mphamvu zam'mwamba zonse.

Amaxabiso angamahlekwane kanye Barbell Atakhala Pafupi-grip Concentration Curl

  • Pakhala Barbell Concentration Curl
  • Kulimbitsa thupi kwa Biceps ndi Barbell
  • Kuchita masewera olimbitsa thupi ndi Barbell
  • Barbell Biceps Concentration Curl
  • Barbell Curl yotsekera pafupi ndi Biceps
  • Atakhala Pafupi Ndi Barbell Curl
  • Concentration Curl pogwiritsa ntchito Barbell
  • Kulimbitsa Mikono Yapamwamba ndi Barbell
  • Zochita za Barbell za Biceps
  • Kulimbitsa thupi kwa Close-grip Concentration Curl.