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Dumbbell Atakhala Mlaliki Curl

Umakhi woMsebenzi

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

Dumbbell Seated Preacher Curl ndi masewera olimbitsa thupi omwe amapangidwa kuti azidzipatula ndikuwongolera ma biceps, kukulitsa minofu ndikuwongolera mphamvu zakumtunda. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti akwaniritse ma biceps amphamvu, amphamvu komanso kuti mkono ukhale wolimba komanso wolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Mlaliki Curl

  • Gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'ana m'mwamba, kuonetsetsa kuti manja anu ali otambasula ndipo zolemera zikulendewera pansi.
  • Pang'onopang'ono matembenuzirani ma dumbbells molunjika pamapewa anu, ndikusunga mikono yanu yakumtunda ndikungosuntha manja anu.
  • Mabiceps anu akamangika bwino ndipo ma dumbbells ali pamapewa, gwirani malowo kwa mphindi imodzi ndikufinyani ma biceps anu.
  • Pang'onopang'ono tsitsani ma dumbbell pamalo oyambira, ndikuwonetsetsa kuti mumayang'anira zolemera mumayendedwe onse.

Izinto zokwenza Dumbbell Atakhala Mlaliki Curl

  • Kugwirizira ndi Elbow Alignment: Mukagwira dumbbell, chogwira chanu chiyenera kukhala cholimba koma osati cholimba kwambiri. Manja anu ayenera kuyang'ana mmwamba. Onetsetsani kuti zigongono zanu zili zogwirizana ndipo sizikutuluka kunja. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Kuyenda Koyendetsedwa: Pitirizani kuyenda pang'onopang'ono komanso koyendetsedwa nthawi yonse yochita masewera olimbitsa thupi. Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze zolemera. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala komanso kumachepetsa mphamvu ya masewera olimbitsa thupi.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Tsitsani dumbbell mpaka pansi mpaka mkono wanu utatambasulidwa ndikuupiringanso

Dumbbell Atakhala Mlaliki Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Atakhala Mlaliki Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Seated Preacher Curl. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa kuti atsimikizire kuti mukumvetsetsa njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lisanakwane ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Mlaliki Curl?

  • Dumbbell Incline Preacher Curl: M'kusiyana uku, mumagwiritsa ntchito benchi yolowera m'malo mwa benchi yolalikira, yomwe imasintha mbali ya masewerawo ndikuwongolera mbali zosiyanasiyana za biceps zanu.
  • Dumbbell Hammer Preacher Curl: Kusiyanasiyana kumeneku kumasintha kagwiridwe kake kuchokera ku curl yokhazikika kupita ku nyundo, yomwe imayang'ana minofu ya brachialis kumtunda kwa mkono wanu kuphatikiza ndi ma biceps anu.
  • Dumbbell Single-Arm Preacher Curl: Mukusintha uku, mumachita masewera olimbitsa thupi nthawi imodzi, zomwe zingathandize kuthana ndi vuto lililonse la minofu.
  • Dumbbell Reverse Preacher Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell ndi kugwedeza mopitirira muyeso, komwe kumayang'ana brachioradialis, minofu ya mkono.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Mlaliki Curl?

  • Hammer Curls: Hammer curls amagwira ntchito pa brachialis ndi brachioradialis, minofu yomwe imathandiza panthawi yopiringa mu Dumbbell Seated Preacher Curl, motero amapereka kulimbitsa thupi kwakukulu kwa mkono wapamwamba.
  • Tricep Dips: Pamene Dumbbell Seated Preacher Curl imayang'ana pa biceps, Tricep Dips imayang'ana pa triceps, minofu kumbali ina ya mkono, kuonetsetsa kuti minofu ikukula bwino komanso kupewa kusagwirizana komwe kungayambitse kuvulala.

Amaxabiso angamahlekwane kanye Dumbbell Atakhala Mlaliki Curl

  • "Dumbbell Preacher Curl Workout"
  • "Atakhala Bicep Curl ndi Dumbbells"
  • "Zochita za Upper Arm ndi Dumbbells"
  • "Njira ya Dumbbell Preacher Curl"
  • "Zochita zolimbitsa thupi za Bicep"
  • "Atakhala pansi Dumbbell Curl kwa Biceps"
  • "Momwe mungapangire Dumbbell Seated Preacher Curl"
  • "Kulimbitsa thupi kwa Dumbbell kwa Upper Arms"
  • "Zochita zolimbitsa thupi za Bicep ndi Dumbbells"
  • "Mwatsatanetsatane kalozera wa Dumbbell Seated Preacher Curl"