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Dumbbell Close Grip Curl

Umakhi woMsebenzi

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

Dumbbell Close Grip Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps ndi manja, ndi mapindu achiwiri kumapewa ndi kumbuyo. Ndi chisankho chabwino kwambiri kwa othamanga, okonda zolimbitsa thupi, komanso anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kutanthauzira minyewa. Pogwiritsa ntchito izi muzochita zanu, mukhoza kuwonjezera mphamvu za mkono wanu, kulimbikitsa minofu yabwino, ndikuthandizira kuti thupi lanu likhale lokhazikika komanso mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Close Grip Curl

  • Pamene manja anu akumtunda asasunthike, pindani zolemera pamene mukugwira ma biceps pamene mukupuma. Onetsetsani kuti manja anu akuyenda okha.
  • 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 oyambira pamene mukupuma.
  • Bwerezani zolimbitsa thupi za kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Dumbbell Close Grip Curl

  • **Mayendedwe Olamuliridwa**: Mapiritsani zolemera uku mukugwira ma biceps anu, ndikusunga thupi lanu lonse. Ndi manja anu okha omwe ayenera kusuntha. Pewani kulakwitsa kofala pogwiritsa ntchito msana kapena mapewa anu kuti mukweze zolemera, izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi komanso zimawonjezera chiopsezo cha kuvulala.
  • **Njira Yopumira**: Pumirani mpweya pamene mukupiringiza ma dumbbells molunjika pamapewa anu, ndikupumirani pamene mukutsitsa zolemera pang'onopang'ono kubwerera kumene munayambira. Kupuma koyenera ndikofunikira chifukwa kumathandizira kuti magazi azithamanga komanso kupereka mpweya ku minofu yanu.
  • ** Pewani Zowonjezera Zonse **: Musalole manja anu apite molunjika pansi pa kayendetsedwe kake

Dumbbell Close Grip Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Close Grip Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Close Grip Curl. Komabe, ndikofunikira kuyamba ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mupewe kuvulala. Fomu yoyenera ndiyonso yofunika kwambiri pochita izi. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Close Grip Curl?

  • Dumbbell Preacher Curl: Pazochita izi, mufunika benchi yolalikira. Mukupumira mkono wanu pa benchi ndikupiringa dumbbell m'mwamba, ndikupatula bicep.
  • Dumbbell Incline Curl: Kusiyanaku kumaphatikizapo kukhala pa benchi yokhotakhota ndikupiringa ma dumbbells. Malo opendekeka amayang'ana mutu wautali wa biceps.
  • Dumbbell Zottman Curl: Muzochita izi, mumapiringa kulemera kwake ngati kupindika nthawi zonse, koma mutembenuza manja anu pamwamba kuti manja anu ayang'ane pansi, ndiyeno muchepetse kulemera kwake.
  • Dumbbell Concentration Curl: Mumakhala pa benchi, kutsamira kutsogolo, ndikulola mkono wanu kugwa. Kwezerani dumbbell molunjika pachifuwa chanu, kuyang'ana kwambiri kugunda kwa bice

Izinto zokufunda ezishisa ezivumelekile Dumbbell Close Grip Curl?

  • Ma curls a Hammer: Ma curls a Hammer ndi othandizira kwambiri ku Dumbbell Close Grip Curls chifukwa amayang'ananso ma biceps koma amaphatikiza minofu yapamphumi ndi brachialis kwambiri, kupereka kulimbitsa thupi kokwanira kwa mkono.
  • Barbell Curl: The Barbell Curl imathandizira Dumbbell Close Grip Curl pogwira ma biceps kudzera mumayendedwe osiyanasiyana ndikugwira, ndikuwonetsetsa kuti madera onse a biceps azitha kulimbitsa thupi moyenera.

Amaxabiso angamahlekwane kanye Dumbbell Close Grip Curl

  • Kulimbitsa thupi kwa Dumbbell Close Grip Curl
  • Kuchita masewera olimbitsa thupi a Bicep ndi Dumbbell
  • Zochita zolimbitsa manja zapamwamba
  • Zolimbitsa thupi za Dumbbell za Biceps
  • Close Grip Dumbbell Curl
  • Zochita za Dumbbell za manja apamwamba
  • Bicep curl zosiyanasiyana
  • Zochita zolimbitsa thupi ndi ma Dumbbells
  • Tsekani Grip Bicep Curls ndi Dumbbell
  • Kulimbitsa thupi kwa Dumbbell kwa minofu ya mkono