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Barbell Imayimirira Pafupi Ku Grip Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Barbell Imayimirira Pafupi Ku Grip Curl

Barbell Standing Close Grip Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana ma biceps ndi mikono yakutsogolo. Ndi yabwino kwa othamanga ndi okonda zolimbitsa thupi pofuna kulimbitsa mphamvu ya mkono, kamvekedwe ka minofu, ndi kugwira. Zochita izi sizimangowonjezera kukongola kwa thupi komanso zimathandizira kulimbikitsa magwiridwe antchito amasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu ya mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Imayimirira Pafupi Ku Grip Curl

  • Sungani zigono zanu pafupi ndi torso yanu nthawi zonse, ndipo onetsetsani kuti manja anu akumtunda akhazikika nthawi yonse yochita masewera olimbitsa thupi.
  • Tsopano, piritsani zolemerazo mukugwira ma biceps anu pamene mukupuma, manja anu okha ndi omwe ayenera kusuntha.
  • Pitirizani kusuntha mpaka ma biceps anu atakhazikika bwino ndipo barbell ili pamapewa, gwirani malo ogwirizanawa kwa mphindi imodzi pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsa barbell pamalo oyambira pamene mukupuma, ndikuwongolera komanso osalola kuti kulemera kugwe mwadzidzidzi.

Izinto zokwenza Barbell Imayimirira Pafupi Ku Grip Curl

  • Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito msana kapena mapewa anu kukweza zolemera. Kuyenda kuyenera kuyendetsedwa ndikuchokera ku ma biceps anu. Kwezani barbell pogwira ma biceps anu ndikusunga thupi lanu lonse.
  • Kuyenda Kwathunthu: Tsitsani chotchinga mpaka pansi kuti mutambasule manja anu, ndipo mupirire mpaka mapewa anu kuti musunthe. Ma theka obwereza sangagwirizane kwathunthu ndi ma biceps.
  • Njira Yopumira: Pumirani mpweya pamene mukupiringiza chotchinga ndikupumira pamene mukuchitsitsa. Njira yoyenera yopumira ingakuthandizeni kuchita masewera olimbitsa thupi bwino.

Barbell Imayimirira Pafupi Ku Grip Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Imayimirira Pafupi Ku Grip Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Standing Close Grip Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse zolimbitsa thupi kuti atsimikizire njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi masewerawa zimawonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Imayimirira Pafupi Ku Grip Curl?

  • EZ-Bar Curl ndi mtundu winanso womwe umagwiritsa ntchito EZ-bar, yomwe idapangidwa kuti ichepetse kupsinjika m'mikono ndi m'mikono yanu ndikulondolerabe ma biceps.
  • Resistance Band Bicep Curl ndi yosiyana yomwe imagwiritsa ntchito gulu lotsutsa m'malo mwa barbell, zomwe zimapereka kusagwirizana nthawi zonse.
  • Seated Barbell Curl ndikusintha komwe mumapanga zopiringa mutakhala, zomwe zingathandize kupatula ma biceps pochepetsa kugwiritsa ntchito minofu ina.
  • Incline Barbell Curl ndikusintha komwe mumapanga zopiringa mutagona kumbuyo pa benchi yokhotakhota, yomwe imasintha mawonekedwe akuyenda ndikulunjika mbali zosiyanasiyana za biceps.

Izinto zokufunda ezishisa ezivumelekile Barbell Imayimirira Pafupi Ku Grip Curl?

  • Ma Tricep Dips: Tricep Dips amagwira ntchito ya triceps yomwe ndi gulu la minofu yotsutsana ndi biceps. Polimbitsa ma triceps, zimathandiza kulinganiza kupanga mphamvu mozungulira chigongono chomwe chimatha kukonza magwiridwe antchito a Barbell Standing Close Grip Curl.
  • Chin-Ups: Chin-ups sichimangoyang'ana pa biceps komanso imagwira minofu yam'mbuyo ndi ya mapewa. Zochita zolimbitsa thupi zathunthu izi zimakwaniritsa Barbell Standing Close Grip Curl powonjezera mphamvu zakumtunda ndi kupirira, zomwe zingapangitse kuti ma curls anu azigwira bwino ntchito.

Amaxabiso angamahlekwane kanye Barbell Imayimirira Pafupi Ku Grip Curl

  • Tsekani Grip Bicep Curl
  • Kuchita Zolimbitsa Thupi za Barbell Upper Arm
  • Kulimbitsa Bicep ndi Barbell
  • Close Grip Barbell Curl
  • Kuchita masewera olimbitsa thupi a Upper Arm Barbell
  • Zolimbitsa Thupi Zomanga Bicep
  • Zolimbitsa Thupi za Barbell za Biceps
  • Kupiringa Kwa Barbell kwa Mikono Yapamwamba
  • Close Grip Bicep Barbell Workout
  • Maphunziro Amphamvu a Biceps okhala ndi Barbell