Barbell Prone Incline Curl
Umakhi woMsebenzi
Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Barbell Prone Incline Curl
Barbell Prone Incline Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, komanso akugwira manja ndi mapewa. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi omwe akufuna kuwongolera mphamvu zawo zakumtunda komanso kutanthauzira kwaminofu. Pochita izi, anthu amatha kukulitsa kukula kwa minofu, kulimbitsa mphamvu ya mkono, ndikuwonjezera luso lawo logwira ntchito zatsiku ndi tsiku moyenera.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Prone Incline Curl
- Gona pamimba pa benchi yokhotakhota, kuonetsetsa kuti chifuwa chako chikukanikizidwa mwamphamvu pa benchi ndipo mapazi ako ali athyathyathya pansi kuti akhazikike.
- Fikirani pansi ndikugwira barbellyo ndikugwira pansi pamanja (mikhato ikuyang'ana mmwamba) ndi manja motalikirana ndi phewa.
- Pang'onopang'ono matembenuzidwe a barbell molunjika pachifuwa chanu ndikuyika zigono zanu pafupi ndi thupi lanu, kuwonetsetsa kuti manja anu okha ndi omwe akuyenda ndipo mikono yanu yakumtunda imakhalabe.
- Pang'onopang'ono tsitsani barbell kuti mubwerere pomwe mukuyambira, mukutambasulira manja anu ndikutambasula ma biceps, kenaka bwerezani zopindika kuti mubwereze nambala yomwe mukufuna.
Izinto zokwenza Barbell Prone Incline Curl
- Yang'anirani Kuyenda Kwanu: Pewani kugwedezeka kwa barbell kapena kugwiritsa ntchito msana kapena mapewa kuti mukweze. Kuyenda kuyenera kuyendetsedwa ndikuchokera ku ma biceps anu. Kulakwitsa kofala ndikuthamangira masewera olimbitsa thupi, koma kukweza pang'onopang'ono komanso kokhazikika kumakulitsa kukhudzidwa kwa minofu.
- Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kumakulolani kuti mukhale ndi mawonekedwe oyenera. Kukweza kolemera kwambiri kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Tsitsani barbell mpaka pansi ndikupiringa mpaka ma biceps anu atakhazikika. Hafu-reps sangakupatseni phindu lonse lazochitazo.
- Sungani Mawondo Anu Mowongoka: Pewani kupindika kapena kusinthasintha manja anu pamene mukukweza belu.
Barbell Prone Incline Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Prone Incline Curl?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Prone Incline Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mukukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi, mukhoza kuwonjezera kulemera kwake. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira mawonekedwe anu mutangoyamba kumene.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Prone Incline Curl?
- Hammer Prone Incline Curl: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell kapena dumbbells ndi kusalowerera ndale, zomwe zimayang'ana minofu ya brachialis yomwe ili pambali pa mkono wapamwamba.
- Wide Grip Prone Incline Curl: Kusiyanaku kumaphatikizapo kugwira chotchingacho ndi chogwira motambasuka kuposa mapewa, chomwe chingathandize kulunjika mutu wamfupi wa biceps.
- Close Grip Prone Incline Curl: Kusiyanaku kumaphatikizapo kugwira chitsulocho ndi choyandikira kwambiri kuposa mapewa, chomwe chingathandize kulunjika mutu wautali wa biceps.
- Prone Incline Curl yokhala ndi Resistance Bands: Kusinthaku kumalowa m'malo mwa barbell ndi magulu otsutsa, kumapereka mtundu wina wotsutsa ndikupangitsa kuti masewerawa azikhala osavuta.
Izinto zokufunda ezishisa ezivumelekile Barbell Prone Incline Curl?
- Ma Curls Oyikirapo: Ma curls okhazikika amalekanitsa minofu ya biceps brachii, zomwe zimapangitsa kuti minofu ikule. Zochitazi zimagwirizana ndi Barbell Prone Incline Curl poyang'ana kwambiri kukwera kwa biceps, komwe kungapangitse mawonekedwe onse a mkono.
- Tricep Dips: Tricep dips makamaka imayang'ana triceps, gulu lotsutsana la minofu ku biceps. Mwa kulimbikitsa ma triceps, mutha kusintha mphamvu zanu zonse za mkono wanu ndikukhazikika, zomwe zitha kukulitsa magwiridwe antchito anu mu Barbell Prone Incline Curl.
Amaxabiso angamahlekwane kanye Barbell Prone Incline Curl
- Barbell Bicep Workout
- Kuchita Zolimbitsa Thupi Zapamwamba za Arm Barbell
- Prone Incline Curl Routine
- Kulimbitsa Biceps ndi Barbell
- Barbell Prone Incline Curl Technique
- Ikani Barbell Curl ya Mikono Yapamwamba
- Bicep Building yokhala ndi Barbell
- Prone Incline Curl Bicep Exercise
- Barbell Workout ya Upper Arms
- Kulimbitsa Bicep ndi Prone Incline Curl