Dumbbell Biceps Curl
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Ukuxhumana kwe Dumbbell Biceps Curl
Dumbbell Biceps Curl ndi masewera olimbitsa thupi olimbitsa thupi omwe amayang'ana kwambiri ma biceps, komanso kugwirana manja ndi mapewa, motero kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Ndi yoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka apamwamba, monga kulemera kwa ma dumbbells kungasinthidwe kuti agwirizane ndi mphamvu ndi kupirira kwa wogwiritsa ntchito. Anthu angafune kuchita izi kuti alimbikitse kamvekedwe ka minofu, kukulitsa mphamvu ya mkono, komanso kuwongolera mawonekedwe athupi komanso kulimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Biceps Curl
- Pamene manja anu akumtunda akukhala osasunthika, tulutsani mpweya ndi kupindika zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
- Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
- Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
- Onetsetsani kuti zigono zanu zili pafupi ndi torso nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kukweza zolemera; ma biceps anu ayenera kugwira ntchito zonse.
Izinto zokwenza Dumbbell Biceps Curl
- Mayendedwe Oyendetsedwa: Mukakweza ma dumbbells, gwiritsani ntchito kuyenda pang'onopang'ono, koyendetsedwa. Pewani chiyeso chogwiritsa ntchito mphamvu kapena kugwedeza zolemera, chifukwa izi zingayambitse kuvulala ndipo sizingagwirizane ndi ma biceps anu bwino.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Yambani ndi manja anu atatambasula kwathunthu ndikupiringa dumbbell mpaka pamapewa anu. Kenako, pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira. Izi zimatsimikizira kuti ma biceps anu akugwira ntchito nthawi yonse yolimbitsa thupi.
- Pewani Kusuntha kwa Elbow: Cholakwika chofala ndikusuntha zigongono panthawi ya kupindika. Sungani zigono zanu pafupi ndi torso yanu ndipo musagwiritse ntchito kukweza zolemera. Kusunthaku kuyenera kuchokera pamkono, osati pachigongono.
- Kulemera Koyenera: Kugwiritsa ntchito zolemera zomwe zili
Dumbbell Biceps Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Biceps Curl?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Biceps Curl. Ndi ntchito yosavuta komanso yothandiza kwa oyamba kumene kuti ayambe kupanga mphamvu za mkono. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kungathe kutha komanso kuonetsetsa mawonekedwe oyenera kuti mupewe kuvulala. Nthawi zonse ndi bwino kukaonana ndi wophunzitsa masewera olimbitsa thupi kapena katswiri kuti muwonetsetse kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Biceps Curl?
- Incline Dumbbell Curl: Kupangidwa pa benchi yokhazikika, kusiyana kumeneku kumatambasula minofu ya biceps ndikulola kuyenda kwautali.
- Concentration Curl: Kusiyanasiyana kumeneku kumachitika pokhala pa benchi ndi mkono wanu kumenyana ndi ntchafu yanu yamkati, yomwe imalekanitsa biceps ndikuchepetsa kukhudzidwa kwa minofu ina.
- Preacher Curl: Kusinthaku kumagwiritsa ntchito benchi yolalikira kuti mikono yakumtunda ikhale yosasunthika, zomwe zimathandiza kusiyanitsa ma biceps ndikuchepetsa kukhudzidwa kwa mapewa.
- Zottman Curl: Kusintha kumeneku kumaphatikiza kupindika kokhazikika ndi kupindika kobwerera kumbuyo, kulunjika ma biceps ndi brachialis ndi brachioradialis m'manja.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Biceps Curl?
- Barbell Curl: Zochita izi zimayang'ananso minofu ya biceps brachii koma imakupatsani mwayi wokweza zolemera kwambiri poyerekeza ndi ma curls a dumbbell, motero zimakwaniritsa mphamvu ndi kukula komwe kumapezeka kudzera mu ma curls a dumbbell biceps.
- Concentration Curls: Ntchitoyi imalekanitsa minofu ya biceps, kuthetsa kuthekera kwa minofu ina yothandizira kukweza. Izi zimabweretsa kulimbitsa thupi kokhazikika komanso kolimba kwa biceps, zomwe zimathandizira ma dumbbell biceps curl powonetsetsa kuti minofu ya biceps ndiyokhazikika.
Amaxabiso angamahlekwane kanye Dumbbell Biceps Curl
- Kuchita masewera olimbitsa thupi a Dumbbell
- Zochita zolimbitsa thupi za Biceps
- Zochita zapamwamba za dumbbell
- Kuchita masewera olimbitsa thupi kwa bicep curl
- Zochita zolimbitsa thupi za biceps
- Zochita za toning m'manja
- Biceps curl ndi dumbbell
- Kulimbitsa thupi kwa Dumbbell kwa manja apamwamba
- Kulimbitsa biceps ndi dumbbells
- Dumbbell bicep curl masewera olimbitsa thupi