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Barbell Standing Concentration Curl

Umakhi woMsebenzi

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

Barbell Standing Concentration Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma biceps, kuthandizira kukula kwa minofu ndi kutanthauzira mkono. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kupirira kwamisinkhu. Anthu angasankhe izi kuti zitheke kusiyanitsa ma biceps, kulimbikitsa kugwirira ntchito bwino kwa minofu, komanso kukulitsa mawonekedwe onse a mikono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Standing Concentration Curl

  • Kusunga zigono zanu pafupi ndi torso yanu, piritsani zolemera mukamamanga ma biceps anu, onetsetsani kuti mumangosuntha manja anu.
  • Pitirizani kukweza barbell mpaka ma biceps anu agwirizane kwathunthu ndipo bala ili pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsa barbell pamalo oyambira, kuonetsetsa kuti mukuwongolera ndipo musalole kuti kulemera kugwe mwadzidzidzi.
  • Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, kuonetsetsa kuti mayendedwe anu azikhala osalala komanso owongolera ponseponse.

Izinto zokwenza Barbell Standing Concentration Curl

  • **Kugwiritsitsa Koyenera**: Gwirani cholumikizira ndikuchigwira cham'manja, ndikuyika manja anu motalikirana motalikirana ndi phewa. Manja anu ayenera kuyang'ana m'mwamba. Pewani kugwira mwamphamvu kwambiri barbell chifukwa zimatha kusokoneza dzanja.
  • **Kuyenda Koyendetsedwa**: Mukamapanga ma curl, onetsetsani kuti mukukweza kulemera kwanu pogwiritsa ntchito ma biceps osati msana kapena mapewa anu. Pewani kulakwitsa kofala pogwiritsira ntchito mphamvu kapena kugwedeza kulemera kwake, chifukwa izi sizidzangochepetsa mphamvu ya masewera olimbitsa thupi komanso kuonjezera chiopsezo cha kuvulala.
  • **Kuyenda Kwathunthu**: Yambani ndi manja anu motambasulira ndikupinditsa belu lolowera pachifuwa chanu. Ndiye pang'onopang'ono kuchepetsa barbell kubwerera pansi. Pewani kulakwitsa kongokweza pang'ono kapena kutsitsa

Barbell Standing Concentration Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Standing Concentration Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Standing Concentration Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso osalemera kwambiri. Ndikofunikiranso kuphunzira mawonekedwe olondola kuti musavulale. Ngati mwangoyamba kumene kukweza masikelo, mungafune kuti mphunzitsi kapena wodziwa kunyamula katundu akuwonetseni njira yoyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Standing Concentration Curl?

  • Kukhazikika Kwa Barbell Concentration Curl: Kusinthaku kumaphatikizapo kukhala pa benchi ndi mapazi anu kuti mukhazikike, kukulolani kuti muyang'ane kwambiri pa kayendetsedwe ka ma curls komanso kuchepetsa kukhazikika.
  • Mlaliki wa Barbell Concentration Curl: Pakusintha uku, mutha kugwiritsa ntchito benchi yolalikira kuti mupume mkono wanu, kupereka chithandizo ndikupatula ma biceps panthawi yopiringizika.
  • Incline Barbell Concentration Curl: Mukusintha uku, mumachita masewera olimbitsa thupi pa benchi yokhotakhota yomwe imasintha mbali ya curl, kulunjika mbali zosiyanasiyana za minofu ya bicep.
  • Hammer Barbell Concentration Curl: Kusiyanaku kumaphatikizapo kugwira chotchingacho ndi chogwirizira chofanana (monga kunyamula nyundo), chomwe chimakhudza osati ma biceps okha komanso brachialis ndi brachioradialis.

Izinto zokufunda ezishisa ezivumelekile Barbell Standing Concentration Curl?

  • The Triceps Pushdown imathandizira Barbell Standing Concentration Curl pamene imagwira ntchito pa triceps, yomwe ndi minofu yotsutsana ndi biceps, yomwe imathandizira kulimbitsa mphamvu ndi chitukuko cha kumtunda kwa mkono.
  • The Preacher Curl ndi ntchito ina yokhudzana ndi momwe imayang'ananso pakulekanitsa ma biceps, ofanana ndi kupindika kozungulira, koma mbali yosiyana imathandizira kulunjika mbali zosiyanasiyana za minofu, zomwe zimathandizira kukula kwa bicep.

Amaxabiso angamahlekwane kanye Barbell Standing Concentration Curl

  • Zolimbitsa Thupi za Barbell Bicep
  • Kuchita masewera olimbitsa thupi a Upper Arm Barbell
  • Bicep Concentration Curl
  • Bicep Curl Yoyimirira yokhala ndi Barbell
  • Kuchita Zolimbitsa Thupi kwa Barbell kwa Mikono Yapamwamba
  • Kulimbitsa thupi kwa Curl
  • Kulimbitsa Mphamvu kwa Biceps
  • Njira ya Barbell Bicep Curl
  • Njira Yoyimilira Yoyimilira
  • Zochita Zolimbitsa Thupi za Arm Toning Barbell