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Barbell Prone Incline Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Barbell Prone Incline Curl

Barbell Prone Incline Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma biceps, kulimbikitsa kukula kwa minofu ndi kulimbitsa mphamvu yapamwamba ya thupi. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi kuchuluka kwamphamvu kwamunthu. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti asinthe kukongola kwa manja awo, kuwonjezera mphamvu zakumtunda, komanso kupititsa patsogolo masewera kapena zochitika zomwe zimafuna ma biceps amphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Prone Incline Curl

  • Gona pansi pa benchi ndi chifuwa ndi m'mimba zikukankhira pa benchi, ndipo mapazi anu ali pansi kuti akhazikike.
  • Gwirani kansaluko ndi manja anu kuyang'ana mmwamba ndi manja anu motalikirana ndi phewa motalikirana, kenaka kwezani barbeloyo pansi.
  • Pang'onopang'ono piritsani mapewa anu, ndikuyika zigono zanu pafupi ndi thupi lanu ndikuwonetsetsa kuti manja anu okha ndi omwe akuyenda.
  • Tsitsani barbell kubwerera pamalo oyambira mowongolera, kukulitsa manja anu mokwanira, ndikubwereza masewera olimbitsa thupi kuti muwerenge kuchuluka komwe mukufuna.

Izinto zokwenza Barbell Prone Incline Curl

  • Yesetsani Kulemera Kwambiri: Cholakwika chimodzi chofala ndicho kugwiritsa ntchito mphamvu yokweza kulemera osati mphamvu ya minofu. Izi zingayambitse kuvulala ndipo sizingagwirizane bwino ndi minofu yomwe mukuyesera kuigwira. Onetsetsani kuti mukukweza ndi kutsitsa barbell pang'onopang'ono komanso mowongolera.
  • Sungani Mikono Yanu Mokulirapo: Yambani ndi manja anu otambasulidwa ndi perpendicular pansi. Kwezani chotchinga m'mwamba mukusunga mikono yanu yakumtunda, ndikungosuntha manja anu akutsogolo. Kulakwitsa kofala ndikusuntha mkono wonse, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi.
  • Osatchinga Msana Wanu: Sungani msana wanu mowongoka ndipo pewani kuumitsa panthawi yochita masewera olimbitsa thupi. Kubweza msana wanu kungayambitse kupsinjika kosafunikira pa msana wanu ndipo kungayambitse kuvulala.
  • Gwiritsani Ntchito Moyenera

Barbell Prone Incline Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Prone Incline Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Prone Incline Curl, koma ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu mukamayamba. Komanso, ndikofunika kukumbukira kuti msinkhu wa thupi la aliyense ndi wosiyana, choncho zomwe zimagwira ntchito kwa munthu mmodzi sizingagwire ntchito kwa wina. Nthawi zonse mvetserani thupi lanu ndikusintha masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Prone Incline Curl?

  • Hammer Prone Incline Curl: Kusiyanaku kumaphatikizapo kugwira ma barbell kapena ma dumbbells osalowerera ndale (manja akuyang'anizana), zomwe zimayang'ana minofu yosiyanasiyana m'manja.
  • Supinated Prone Incline Curl: Mwakusiyana uku, mumayamba ndi kusalowerera ndale ndikutembenuza manja anu pamalo okhazikika (pamanja) pamene mukukweza kulemera kwake, kutsindika nsonga ya bicep.
  • EZ Bar Prone Incline Curl: Kusinthaku kumagwiritsa ntchito EZ bar, yomwe idapangidwa kuti isavutike pang'ono m'manja ndi m'mikono ndipo imatha kukuthandizani kukweza zolemera.
  • Cable Prone Incline Curl: Kusinthaku kumagwiritsa ntchito makina a chingwe m'malo mwa zolemetsa zaulere, kumapereka kukangana kosalekeza panthawi yonse yoyenda ndikuthandizira kudzipatula kwa biceps.

Izinto zokufunda ezishisa ezivumelekile Barbell Prone Incline Curl?

  • Mlaliki Wokhala Pampando Wokhotakhota: Mwa kudzipatula kwa biceps ndi kuchepetsa kusuntha kwa mikono yapamwamba, ntchitoyi ikugwirizana ndi Barbell Prone Incline Curl poyang'ana pa nsonga yapamwamba ya minofu, kupereka kupanikizika kosiyana ndi kulimbikitsa kukula kwa minofu.
  • Mapiritsi Oyimilira A Barbell: Zochitazi zimakwaniritsa Barbell Prone Incline Curl pochita osati ma biceps okha komanso minofu yokhazikika pakatikati ndi m'munsi mwa thupi, kupereka masewera olimbitsa thupi komanso kulimbitsa mphamvu zonse.

Amaxabiso angamahlekwane kanye Barbell Prone Incline Curl

  • Barbell Bicep Workout
  • Kuchita Zolimbitsa Thupi za Prone Incline Curl
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm Barbell
  • Kulimbitsa Bicep ndi Barbell
  • Tsitsani Curl kwa Biceps
  • Barbell Prone Incline Bicep Curl
  • Kuchita masewera olimbitsa thupi a Upper Arm Toning
  • Kulimbitsa Mphamvu kwa Biceps
  • Masewera olimbitsa thupi a Mikono Yapamwamba
  • Barbell Workout ya Minofu ya Arm