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Dumbbell Alternate Biceps Curl

Umakhi woMsebenzi

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

Dumbbell Alternate Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, komanso kunyamula mikono ndi mapewa. Zochita izi ndizoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbikitsa matanthauzo a minofu, ndikulimbikitsa kugwira ntchito kwa manja kwabwino pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Alternate Biceps Curl

  • Mutagwira mkono wakumtunda sungasunthike, pindani kulemera kwake komwe mukugwirana ndi ma biceps pamene mukupuma. Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsanso ma dumbbells pamalo pomwe mukupuma.
  • Bwerezani kusuntha ndi dzanja lamanzere. Izi zikufanana ndi kubwerezabwereza kumodzi.
  • Pitirizani kusinthana motere pakubwereza kovomerezeka.

Izinto zokwenza Dumbbell Alternate Biceps Curl

  • Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza zolemera. M'malo mwake, kwezani ma dumbbells pang'onopang'ono, mowongolera. Izi zidzaonetsetsa kuti ma biceps anu akugwira ntchitoyo osati kuthamanga kwa thupi lanu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Yambani ndi manja anu atatambasula ndikupiringa zolemerazo pamene mukugwira ma biceps anu pamene mukupuma. Pitirizani kupindika mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwachita mgwirizano kuti muyime pang'ono pamene mukufinya

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 ntchito yabwino yopangira mphamvu za mkono ndipo ndiyosavuta kuchita. Komabe, ndikofunikira kuyamba ndi kulemera komwe kumakhala kosavuta komanso kosalemetsa kwambiri kuti mupewe kuvulala. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti mugwire bwino ntchito ya biceps ndikupewa kupsinjika pazigawo zina za thupi. Monga woyamba, mungafune kukhala ndi mphunzitsi wanu kapena katswiri wazolimbitsa thupi akuwonetseni njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Alternate Biceps Curl?

  • Atakhala Alternating Dumbbell Curl: Kusinthaku kumachitika mutakhala pa benchi, zomwe zingathandize kupewa kugwiritsa ntchito mphamvu komanso kuyang'ana kwambiri ma biceps.
  • Incline Dumbbell Curl: Kusinthaku kumachitika mutagona pa benchi yokhotakhota, yomwe imasintha mbali ya masewerawo ndikuwongolera ma biceps mwanjira yosiyana pang'ono.
  • Mapiritsi Oyikirapo: Kuchita izi kumaphatikizapo kukhala pa benchi ndi chigongono chanu ndikupumira pa ntchafu yanu yamkati ndikukweza dumbbell pa chifuwa chanu, kulola kuyang'ana kwambiri pa bicep.
  • Mlaliki Wokhotakhota: Kusiyanaku kumaphatikizapo kugwiritsa ntchito benchi yolalikira kuti adzilekanitse ma biceps ndikuletsa minofu ina kuti isathandizire kuyenda.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Alternate Biceps Curl?

  • Triceps Dips: Ntchitoyi imayang'ana pa triceps, yomwe ndi minofu yotsutsana ndi biceps. Kulimbitsa ma triceps kungathandize kukonza mphamvu ya mkono wonse ndikuwongolera kukula kwa minofu komwe kumachitika kudzera mu Dumbbell Alternate Biceps Curls.
  • Barbell Curl: Zochitazi zimayang'ananso ma biceps, koma ndi zida zosiyanasiyana ndikugwira, zomwe zingathandize kulimbikitsa minofu kuchokera kumakona osiyanasiyana ndikuwonjezera mphamvu ya Dumbbell Alternate Biceps Curl powonjezera mphamvu zonse za bicep ndi kukula kwake.

Amaxabiso angamahlekwane kanye Dumbbell Alternate Biceps Curl

  • Dumbbell Biceps Curl
  • Njira Zina za Biceps Curl
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm
  • Kuchita masewera olimbitsa thupi kwa Biceps
  • Kulimbitsa Bicep ndi Dumbbells
  • Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba
  • Biceps Curl ndi Dumbbells
  • Njira ina ya Dumbbell ya Biceps
  • Dumbbell Bice Workout
  • Kulimbitsa Nkhono Pamwamba ndi Ma Dumbbells