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Biceps Curl Yoyimirira

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Biceps Curl Yoyimirira

The Standing Biceps Curl ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti azidzipatula ndikumanga minofu ya bicep. Ndioyenera kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, kufunafuna kupititsa patsogolo mphamvu zathupi komanso kutanthauzira kwa minofu. Kuchita masewera olimbitsa thupi kumapindulitsa kwambiri chifukwa sikuti kumangowonjezera kukongola kwa manja, komanso kumapangitsa kuti thupi lizigwira ntchito bwino, zomwe zingakhale zopindulitsa pochita zochitika za tsiku ndi tsiku ndi masewera ena.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Biceps Curl Yoyimirira

  • Sungani zigono zanu pafupi ndi torso yanu nthawi zonse pamene mukupiringa zolemera pamene mukugwira 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 omwe mwapangana kuti mupume pang'ono pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsanso ma dumbbells pamalo oyambira pamene mukupuma.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Biceps Curl Yoyimirira

  • **Mayendedwe Olamuliridwa**: Pewani mayendedwe othamanga, ogwedezeka. M’malo mwake, kwezani ndi kutsitsa zolemerazo pang’onopang’ono komanso mwadongosolo. Izi sizidzangoteteza kuvulala komanso kuonetsetsa kuti minofu yanu ikugwira ntchito mokwanira.
  • **Kulemera Koyenera**: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chimakulolani kuti mukhale ndi mawonekedwe abwino. Ngati simungathe kuchita masewera olimbitsa thupi popanda kugwedezeka kapena kugwedeza, kulemera kwake kumakhala kolemera kwambiri. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri zimatha kubweretsa mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
  • **Kupuma**: Kumbukirani kupuma nthawi yonse yolimbitsa thupi. Kulakwitsa kofala ndikusunga mpweya wanu, koma koyenera

Biceps Curl Yoyimirira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Biceps Curl Yoyimirira?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Biceps Curl. Ntchitoyi imayang'ana kwambiri ma biceps komanso imagwira minofu ya mkono. Ndizosavuta ndipo sizifuna kugwirizanitsa kapena kusanja, kuzipanga kukhala zoyenera kwa oyamba kumene. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi chitonthozo ndi zolimbitsa thupi zikuwonjezeka, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Biceps Curl Yoyimirira?

  • Preacher Curl: Kupiringa uku kumachitika pogwiritsa ntchito benchi yolalikira, kusiyanitsa ma biceps pochotsa kugwiritsa ntchito mapewa ndi kumbuyo panthawi yopiringizika.
  • Concentration Curl: Kusiyanaku kumachitika mutakhala pansi ndi chigongono chanu chili pa ntchafu yanu yamkati, yomwe imalekanitsa minofu ya biceps ndikuchepetsa kukhudzidwa kwa mapewa.
  • Incline Dumbbell Curl: Kupiringa uku kumachitika mutakhala pa benchi yokhotakhota, yomwe imasintha mbali yolimbitsa thupi ndikulondolera ma biceps kuchokera mbali ina.
  • Chingwe Bicep Curl: Kusiyanaku kumagwiritsa ntchito makina a chingwe, kupereka kukana kosalekeza mumayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Biceps Curl Yoyimirira?

  • Ma Triceps Dips: Pamene Muyimirira Biceps Curl ikuyang'ana kutsogolo kwa mikono yanu, Tricep Dips imagwira ntchito kumbuyo kwa mikono yanu, kupereka masewera olimbitsa thupi a mkono komanso kupewa kusamvana kwa minofu.
  • Pull-Ups: Zochita izi sizimakhudza ma biceps anu okha, komanso minofu yam'mbuyo ndi mapewa, kulimbikitsa mphamvu zakumtunda kwa thupi ndi kupirira, zomwe zingathandize kupititsa patsogolo ntchito yanu mu Standing Biceps Curl.

Amaxabiso angamahlekwane kanye Biceps Curl Yoyimirira

  • Dumbbell Biceps Curl
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm
  • Zochita Zolimbitsa Thupi za Bicep
  • Dumbbell Curl Workout
  • Zochita za Arm Toning Dumbbell
  • Bicep Building Workout
  • Upper Arm Muscle Building
  • Biceps Curl yokhala ndi Zolemera
  • Kulimbitsa Mphamvu kwa Biceps
  • Zochita za Dumbbell za Minofu ya Arm