Thumbnail for the video of exercise: Biceps Curl

Biceps Curl

Umakhi woMsebenzi

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

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Biceps Curl

Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya biceps, komanso kugwirana manja ndi mapewa. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusintha mosavuta kulemera kwake ndi mphamvu. Anthu angafune kuchita izi kuti awonjezere mphamvu zathupi lawo, kuwongolera matanthauzidwe a minofu, ndikuthandizira kuchita bwino pazantchito zatsiku ndi tsiku kapena masewera omwe amafunikira mphamvu ya mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Biceps Curl

  • Kusunga zigongono zanu pafupi ndi torso yanu, pindani pang'onopang'ono zolemerazo mukamagwira ma biceps anu, onetsetsani kuti manja anu okha ndi omwe akuyenda.
  • Pitirizani kusuntha mpaka ma biceps anu atakhazikika bwino ndipo ma dumbbells ali pamapewa, gwirani malo ogwirizana kwakanthawi pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsanso ma dumbbells kumalo oyambira mwadongosolo.
  • Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.

Izinto zokwenza Biceps Curl

  • **Mayendedwe Olamuliridwa:** Mukakweza zolemera, chitani izi pang'onopang'ono komanso mowongolera. Pewani kusuntha kwamphamvu chifukwa kungayambitse kuvulala. Potsitsa zolemera, zichitanso pang'onopang'ono. Izi zimathandiza kuti minofu igwire ntchito mbali zonse ziwiri za masewera olimbitsa thupi.
  • **Pewani Kugwiritsa Ntchito Msana Kapena Mapewa Anu:** Kulakwitsa kofala ndiko kugwiritsa ntchito msana kapena mapewa anu kukweza zolemera. Izi zitha kubweretsa kuvulala komanso zikutanthauza kuti ma biceps anu sapindula mokwanira. Mikono yanu iyenera kugwira ntchito yonse.
  • **Kulemera Koyenera:** Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera. Ngati kulemera kuli kolemera kwambiri, mumatha kugwiritsa ntchito ziwalo zina za thupi lanu kuti munyamule, zomwe zingayambitse

Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Biceps Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Biceps Curl. Ndi masewera olimbitsa thupi osavuta komanso othandiza poyambira kuti mumange nyonga mu ma biceps. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ayeneranso kuganizira zopeza malangizo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Biceps Curl?

  • Mapiritsi Oyikirapo: Kusinthaku kumachitika mutakhala pa benchi, ndi mkono umodzi nthawi imodzi mukumapindikira pachifuwa chanu, kuyang'ana kwambiri kupsinjika kwa biceps.
  • Mlaliki Wokhotakhota: M'kusintha kumeneku, mumagwiritsa ntchito benchi yolalikira ndi belu kapena dumbbell kuti mulekanitse ma biceps pochotsa kugwiritsa ntchito mapewa ndi kumbuyo.
  • Incline Dumbbell Curls: Kusinthaku kumachitika mutakhala pa benchi yokhotakhota, yomwe imasintha mbali yokweza ndikuyika kutsindika kwambiri kumunsi kwa biceps.
  • Cable Curls: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe kuti apereke mlingo wokhazikika wa kukana panthawi yonse ya kayendetsedwe kake, zomwe zingayambitse kuwonjezereka kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Biceps Curl?

  • Chin-ups: Chin-ups samangoyang'ana ma biceps anu, komanso amagwirizanitsa minofu yanu yam'mbuyo. Kuchita masewera olimbitsa thupi kumathandizira ma biceps curl pogwiritsa ntchito magulu angapo a minofu nthawi imodzi, kulimbikitsa kukula kwa minofu ndi mphamvu.
  • Ma curls okhazikika: Ma curls okhazikika amalekanitsa ma biceps popanda kuthandizidwa ndi magulu ena aminyewa, zomwe zimapangitsa kuti minofu ikule. Kuchita izi kumakwaniritsa ma biceps curl powonetsetsa kuti ma biceps amatha kugwira ntchito payekhapayekha, zomwe zimapangitsa kuti pakhale mawonekedwe omveka komanso pachimake.

Amaxabiso angamahlekwane kanye Biceps Curl

  • Dumbbell Biceps Curl
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm
  • Biceps Kulimbitsa Zolimbitsa Thupi
  • Dumbbell Workout ya Arms
  • Bicep Curl yokhala ndi Weights
  • Arm Toning Dumbbell Exercise
  • Dumbbell Arm Muscle Workout
  • Biceps Curl Exercise Technique
  • Weightlifting kwa Biceps
  • Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba