Concentration Curl
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Ukuxhumana kwe Concentration Curl
Concentration Curl ndi masewera olimbitsa thupi omwe amalimbana ndi biceps, kulimbikitsa kukula kwa minofu ndi mphamvu. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angafune kuchita izi kuti alimbikitse minofu ya manja awo, kulimbitsa thupi lakumtunda, komanso kukhala ndi thupi lowoneka bwino komanso lodziwika bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Concentration Curl
- Pumulani chigongono chanu chakumanja mkati mwa ntchafu yanu yakumanja, kuonetsetsa kuti mkono wanu watambasula mokwanira ndipo chikhatho cha dzanja lanu chikuyang'ana kutsogolo.
- Pemberani pang'onopang'ono dumbbell molunjika pachifuwa chanu, ndikusunga mkono wanu wakumtunda ndi chigongono chili pantchafu yanu, ndikungosuntha mkono wanu.
- Imani pang'ono pamwamba pa kupindika, ndikugwedeza minofu yanu ya bicep.
- Pang'onopang'ono tsitsani dumbbell mpaka pamalo oyambira, ndikubwereza kusuntha komwe mukufuna kubwereza musanatembenukire ku dzanja lanu lakumanzere.
Izinto zokwenza Concentration Curl
- **Kuyenda Koyendetsedwa**: Ndikofunikira kukhala ndikuyenda pang'onopang'ono, koyendetsedwa nthawi yonse yolimbitsa thupi. Pewani chiyeso chogwiritsa ntchito liwiro kapena kuthamanga kudutsa ma reps. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
- **Pewani Kusuntha kwa Chigongono**: Kulakwitsa kofala ndikusuntha chigongono mukukweza kulemera. Chigongono chanu chizikhala pamalo ake, ndipo mkono wanu wokha ndiwo uzisuntha. Ngati chigongono chanu chikuyenda, zikutanthauza kuti mukuphatikiza minofu yamapewa anu, zomwe zimalepheretsa cholinga chakuchita kudzipatula.
- **Njira Yopumira**: Kumbukirani kupuma moyenera. Exhale pamene mukupiringa dumbbell kumapewa anu, ndi inh
Concentration Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Concentration Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Concentration Curl. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene kuti athandizire kupanga mphamvu ya bicep. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse kuti mukuzichita moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Concentration Curl?
- Hammer Concentration Curl: Izi zimachitika ndi nyundo (kumene manja anu akuyang'anizana), kuyang'ana kwambiri pa minofu ya brachialis ndi brachioradialis.
- Seated Concentration Curl: Mtunduwu umachitika mutakhala pa benchi, kulola kukhazikika komanso kudzipatula kwa ma biceps.
- One-Arm Preacher Curl: Ngakhale sikupiringa kwenikweni, kusiyanasiyana kumeneku kumapatulanso ma biceps koma amagwiritsa ntchito benchi yolalikira kuti ithandizire.
- Incline Concentration Curl: Izi zimachitika pa benchi yolowera, yomwe imasintha ngodya ya kukweza ndikuwongolera ma biceps kuchokera mbali ina.
Izinto zokufunda ezishisa ezivumelekile Concentration Curl?
- Tricep Dips: Ntchitoyi imayang'ana pa triceps, yomwe ndi minofu yotsutsana ndi biceps. Mwa kulimbikitsa ma triceps anu, mutha kukhala ndi mphamvu zowoneka bwino za mkono ndi mawonekedwe, ndikuphatikizana ndi Bicep-focused Concentration Curls.
- Ma curls a Mlaliki: Ma curls a mlaliki amalekanitsa minofu ya bicep mofanana ndi Concentration Curls, koma amachitanso ndi brachialis ndi brachioradialis, kuthandiza kuwonjezera mphamvu zonse ndi kukula kwa mikono yanu.
Amaxabiso angamahlekwane kanye Concentration Curl
- Dumbbell Concentration Curl
- Zochita Zolimbitsa Thupi za Bicep
- Zolimbitsa Thupi Zapamwamba
- Zochita za Dumbbell za Biceps
- Concentration Curl ya Arm Minofu
- Zosiyanasiyana za Bicep Curl
- Dumbbell Concentration Curl Technique
- Kupatula Zolimbitsa Thupi za Bicep
- Zochita za Arm Toning
- Bicep Building Workouts ndi Dumbbells