Dumbbell Atakhala Curl
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Ukuxhumana kwe Dumbbell Atakhala Curl
Dumbbell Seated Curl ndi njira yophunzitsira mphamvu yomwe imagwira ntchito kwambiri ma biceps, kulimbikitsa kukula kwa minofu ndi kupirira. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa malo okhalamo amalola kuwongolera bwino komanso kuyang'ana mawonekedwe. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbikitsa matanthauzo a minofu, ndikulimbikitsa kulimbitsa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Curl
- Pamene manja anu akumtunda asasunthike, pindani zolemera pamene mukugwira ma biceps pamene mukupuma. Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa.
- Gwirani malo ogwirizana kwa mphindi imodzi pamene mukufinya ma biceps anu.
- Pang'onopang'ono yambani kubweretsa ma dumbbells kumalo oyambira pamene mukupuma.
- Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
Izinto zokwenza Dumbbell Atakhala Curl
- Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza zolemera. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, odekha. Sungani zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
- Kuyenda Kwathunthu: Onetsetsani kuti mukutsitsa ma dumbbell mpaka pansi kuti mutambasule ma biceps anu. Kulakwitsa kofala ndikungobwereza theka, zomwe sizingachitike
Dumbbell Atakhala Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Atakhala Curl?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Seated Curl. Ndi masewera olimbitsa thupi opangira mphamvu ya bicep ndi misala ya minofu. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuwongolera, ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, kungakhale kopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wazolimbitsa thupi akuwonetseni njira yoyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Curl?
- Hammer Dumbbell Seated Curl: Mu kusiyana kumeneku, ma dumbbells amachitidwa moyima (monga nyundo), yomwe imayang'ana minofu ya brachialis ndi brachioradialis kuwonjezera pa biceps.
- Incline Dumbbell Seated Curl: Kusinthaku kumachitika pa benchi yokhotakhota yomwe imasintha ma curls, ndikugogomezera kwambiri mutu wautali wa bicep.
- Seated Concentration Curl: Kusinthaku kumaphatikizapo kukhala m'mphepete mwa benchi ndi miyendo yotambasulidwa ndi chigongono cha mkono wopindika ndikupumira mkati mwa ntchafu yamkati, zomwe zimapangitsa kuti bicep ikhale yodzipatula.
- Seated Zottman Curl: Kusinthaku kumaphatikizapo kupindika ma dumbbells ndi manja ang'onoang'ono kuyang'ana mmwamba, kenako kuzungulira.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Curl?
- Tricep Dips: Pamene Dumbbell Seated Curl imayang'ana pa biceps, Tricep Dips imagwira ntchito pa minofu yotsutsana - triceps, yomwe imathandiza kupewa kusamvana kwa minofu ndikuthandizira ku mphamvu ya mkono wonse.
- Concentration Curls: Zochita izi zimalekanitsa ma biceps mofanana ndi Dumbbell Seated Curl, koma malo osinthidwa a mkono amatha kulimbikitsa ulusi wosiyanasiyana wa minofu ndikuwonjezera kukula ndi kutanthauzira kwa biceps.
Amaxabiso angamahlekwane kanye Dumbbell Atakhala Curl
- Kulimbitsa thupi kwa Dumbbell Seated Curl
- Kuchita masewera olimbitsa thupi a Bicep ndi Dumbbell
- Zochita zomanga minofu ya Upper Arm
- Kuchita masewera olimbitsa thupi kwa biceps
- Atakhala Dumbbell Curl njira
- Dumbbell Atakhala Mpiringidzo kuti mkono ukhale wolimba
- Kulimbitsa Bicep ndi Dumbbell
- Zolimbitsa thupi za Upper Arm ndi Dumbbell
- Zochita zolimbitsa thupi za Bicep Curl zikhale pansi
- Zochita za Dumbbell za Upper Arms.