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Dumbbell Alternate Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoBiceps Brachii

Amashwa eqhaphoBrachialis, Brachioradialis

Asa zokubonisa:

Zottman Curl demonstration

Zottman Curl

Dumbbell Imachepetsa Biceps Curl demonstration

Dumbbell Imachepetsa Biceps Curl

Biceps Curl demonstration

Biceps Curl

Njira Zina za Biceps Curl demonstration

Njira Zina za Biceps Curl

Tsatani Mkati mwa Biceps Curl demonstration

Tsatani Mkati mwa Biceps Curl

Njira Zina za Biceps Curl demonstration

Njira Zina za Biceps Curl

Dumbbell Incline Hammer Curl demonstration

Dumbbell Incline Hammer Curl

Dumbbell Biceps Curl demonstration

Dumbbell Biceps Curl

Biceps Curl Yoyimirira demonstration

Biceps Curl Yoyimirira

Dumbbell Atakhala Curl demonstration

Dumbbell Atakhala Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kukulitsa minofu ya mkono ndikuwongolera mphamvu zakumtunda. Ndi chisankho chabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha zovuta zake zosinthika malinga ndi kulemera kwake komwe amagwiritsidwa ntchito. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti alimbikitse mphamvu za manja awo, kupititsa patsogolo matanthauzo a minofu, ndikusintha magwiridwe antchito apamwamba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Alternate Biceps Curl

Mutagwira mkono wakumtunda, pindani kulemera kwake komwe mukuzungulira chikhatho cha manja mpaka ayang'ane kutsogolo. Pitirizani kukweza kulemera kwanu mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
Pang'onopang'ono yambani kubweretsa dumbbell pamalo pomwe mukupuma.
Bwerezani kusuntha ndi dzanja lamanzere. Izi zimamaliza kubwereza kumodzi.
Pitirizani kusinthana motere pakubwereza kovomerezeka.

Izinto zokwenza Dumbbell Alternate Biceps Curl

**Kuyenda Koyendetsedwa:** Pewani kulakwitsa kofala kogwiritsa ntchito msana kapena mapewa anu kukweza zolemera. Mbali yokha ya thupi lanu yomwe iyenera kusuntha ndi manja anu. Izi zimatsimikizira kuti ma biceps anu akugwira ntchito ndikupewa kuvulala komwe kungachitike.
**Njira Yopumira:** Kumbukirani kupuma pamene mukuchita masewera olimbitsa thupi. Pumani mpweya pamene mukutsitsa ma dumbbells ndikutulutsa mpweya pamene mukuwapiringa. Kupuma koyenera kumathandiza kuti minofu yanu ikhale ndi mpweya umene umafunikira pochita masewera olimbitsa thupi.
**Pewani Kuthamanga:** Anthu ambiri amalakwitsa pothamangira ma reps awo. Ndi bwino kuchita rep iliyonse pang'onopang'ono komanso mowongolera. Izi sizidzangoteteza kuvulala, komanso kuonetsetsa kuti

Dumbbell Alternate Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Alternate Biceps Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Alternate Biceps Curl. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muyambe kulimbitsa ma biceps. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera komwe kumakhala kosavuta kukweza ndikusunga mawonekedwe oyenera kuti asavulale. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wopita ku masewera olimbitsa thupi awonetse kaye masewerawa kuti atsimikizire luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Alternate Biceps Curl?

Seated Alternating Dumbbell Curl: Kusinthaku kumachitika mutakhala pansi, zomwe zimathandiza kudzipatula kwa biceps pochepetsa kuyenda kwa thupi lonse.
Concentration Curl: Kusiyanaku kumaphatikizapo kukhala pa benchi ndi chigongono chanu ndikukhazikika pa ntchafu yanu yamkati, zomwe zimathandiza kupatulira biceps ndikuchepetsa kugwiritsa ntchito minofu yachiwiri.
Incline Dumbbell Curl: Kusiyanaku kumachitika pa benchi yolowera, yomwe imasintha mbali ya kayendetsedwe kake ndikuwongolera ma biceps kuchokera kumalo osiyanasiyana.
Zottman Curl: Uku ndikusiyana kwapadera komwe mumapiringa dumbbell ndi manja anu kuyang'ana m'mwamba, ndiyeno mutembenuze manja anu kuti mutsitse dumbbell ndi manja anu kuyang'ana pansi. Zimagwira ntchito pa biceps ndi kutsogolo.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Alternate Biceps Curl?

Ma Tricep Dips: Ngakhale Ma Dumbbell Alternate Biceps Curls amayang'ana kwambiri pa biceps, Tricep Dips amathandizira kulimbitsa thupi lanu poyang'ana ma triceps, minofu yomwe ili mbali ina ya mkono, motero kuonetsetsa kuti mkono ukukula.
Mapiritsi Oyikirapo: Awa ndi masewera ena okhazikika a bicep, koma malo okhala ndi kuyika kwa chigongono amalola kusuntha kwakukulu komanso kudzipatula kwa minofu ya bicep, zomwe zikugwirizana ndi Alternate Biceps Curl polunjika minofu kuchokera kumbali ina.

Amaxabiso angamahlekwane kanye Dumbbell Alternate Biceps Curl

Dumbbell Biceps Curl
Kusintha kwa Biceps Curl ndi Dumbbell
Kuchita Zolimbitsa Thupi Zapamwamba za Arm
Kulimbitsa Biceps ndi Dumbbell
Kuchita masewera olimbitsa thupi kwa Biceps
Arm Toning ndi Dumbbells
Maphunziro a Biceps a Dumbbell
Kumanga Minofu ya Arm yokhala ndi Dumbbell
Kuchita Zolimbitsa Thupi za Biceps
Dumbbell Alternate Curl ya Mikono Yapamwamba