Dumbbell Biceps Curl
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Ukuxhumana kwe Dumbbell Biceps Curl
Dumbbell Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya biceps ndi brachialis, zomwe zimathandiza kuti mkono ukhale wolimba komanso kukula kwake. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku masewera olimbitsa thupi apamwamba, monga kulemera kwa ma dumbbells kungasinthidwe mosavuta. Anthu angafune kuchita izi kuti akhale ndi mphamvu zakumtunda, kukulitsa kamvekedwe ka minofu, ndikukula bwino kwa mkono.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Biceps Curl
- Kusunga zigongono zanu pafupi ndi torso yanu, pindani zolemera pang'onopang'ono pamene mukugwira ma biceps anu, onetsetsani kuti mumangosuntha manja anu.
- Pitirizani kukweza zolemera mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizana awa kwa kaye kaye pamene mukufinya mabiceps anu.
- Pang'onopang'ono yambani kutsitsa ma dumbbells kubwerera kumalo oyambira mwadongosolo.
- Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.
Izinto zokwenza Dumbbell Biceps Curl
- Yesetsani Kuyenda Kwanu: Mukakweza ma dumbbells, onetsetsani kuti mukuyendetsa kayendetsedwe kake ndipo musalole kuti kuthamanga kugwire ntchitoyo. Kulakwitsa kofala ndiko kusuntha zolemera m'mwamba ndi pansi mwachangu. M'malo mwake, kwezani ma dumbbells pang'onopang'ono, mowongolera kuti muwonetsetse kuti minofu yanu ikugwira ntchitoyo, osati kuthamanga.
- Kulumikizana kwa Mind-Muscle: Yang'anani pa minofu yomwe mukugwira ntchito. Pankhaniyi, biceps. Onetsetsani kuti mukumva kuti ma biceps anu akugwirana ndikukulirakulira nthawi iliyonse yobwereza. A wamba
Dumbbell Biceps Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Biceps Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Biceps Curl. Ndi ntchito yosavuta komanso yothandiza yopangira mphamvu mu biceps. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera komwe kumakhala kosavuta komanso kosinthika, kuonetsetsa mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa zokweza zitsulo, monga mphunzitsi wanu, ayang'ane mawonekedwe anu kuti atsimikizire kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Biceps Curl?
- Concentration Curl: Zochitazi zimachitika mutakhala pa benchi ndi mkono umodzi mutagwira dumbbell ndi kumbuyo kwa mkono womwewo motsutsana ndi ntchafu yanu, zomwe zimapangitsa kuti bicep ikhale yokhazikika.
- Atakhala Alternating Dumbbell Curl: Izi zimachitika pokhala pa benchi ndi backrest, atanyamula dumbbell m'dzanja lililonse, ndi kupindika iwo mosinthana, zomwe zingathandize kusunga mawonekedwe bwino ndi kupewa kugwedezeka.
- Incline Dumbbell Curl: Izi zimachitika pa benchi yopendekera, yomwe imasintha mbali ya mkono pokhudzana ndi thupi ndipo imatha kugunda mbali zosiyanasiyana za minofu ya bicep.
- Zottman Curl: Kusinthaku kumaphatikizapo kupindika ma dumbbells ndi manja anu kuyang'ana mmwamba ndikuzungulira
Izinto zokufunda ezishisa ezivumelekile Dumbbell Biceps Curl?
- Concentration Curls: Zochita izi zimalekanitsa minofu ya biceps ndikuchepetsa kukhudzidwa kwa minofu yomwe imathandizira kupiringa, motero kumapereka kulimbitsa thupi kwambiri kwa ma biceps omwe amakwaniritsa kulunjika kwakukulu kwa Dumbbell Biceps Curl.
- Barbell Curl: Zochitazi zimakwaniritsa Dumbbell Biceps Curl pogwira ntchito mitu yonse iwiri ya biceps nthawi imodzi, ndikulola kuti zolemera zolemera zigwiritsidwe ntchito kulimbikitsa kukula kwa minofu, zomwe zingakhale zopindulitsa pakukula kwa mkono wonse.
Amaxabiso angamahlekwane kanye Dumbbell Biceps Curl
- Zolimbitsa thupi za Dumbbell Biceps Curl
- Kuchita masewera olimbitsa thupi a Upper Arm ndi Dumbbells
- Zochita zolimbitsa thupi za Bicep
- Zolimbitsa thupi za Dumbbell za minofu ya mkono
- Biceps Curl ndi Dumbbell
- Zochita zolimbitsa thupi ndi ma Dumbbells
- Kulimbitsa thupi kwa Upper Arm Dumbbell
- Kuchita masewera olimbitsa thupi a Biceps ndi Dumbbells
- Zochita za Dumbbell za Biceps
- Njira ya Dumbbell Biceps Curl