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Dumbbell Incline Inner Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Dumbbell Incline Inner Biceps Curl

Dumbbell Incline Inner Biceps Curl ndi masewera olimbitsa thupi omwe amalimbitsa ma biceps, komanso kunyamula mikono ndi mapewa. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira kwaminofu. Anthu amatha kusankha masewerawa chifukwa cha mphamvu yake yolekanitsa ma biceps, omwe amatha kulimbitsa mphamvu ya mkono ndi kukongola kwake, komanso kuthekera kwake kuphatikizidwa mosavuta muzochita zilizonse zonyamula zitsulo kapena zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Inner Biceps Curl

  • Pamene mukusunga mikono yakumtunda, pindani zolemerazo pamene mukugwira ma biceps pamene mukupuma. Onetsetsani kuti manja anu okha ndi omwe akuyenda.
  • 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 kubweretsa ma dumbbells kumalo oyambira pamene mukupuma.
  • Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.

Izinto zokwenza Dumbbell Incline Inner Biceps Curl

  • Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza zolemera. M'malo mwake, yang'anani pa kuyang'anira kayendedwe kokwera ndi pansi. Izi sizimangowonjezera ma biceps anu bwino komanso zimachepetsa chiopsezo chovulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pansi pakuyenda ndi kupindika zolemera kwambiri momwe mungathere osasuntha zigono zanu pamalo awo. Kuyenda pang'onopang'ono kapena kusuntha pang'ono sikungagwirizane ndi ma biceps anu ndipo kungachepetse kupita kwanu patsogolo.
  • Pewani Kusuntha kwa Elbow: Zigono zanu ziyenera kukhala zokhazikika komanso pafupi ndi thupi lanu panthawi yonse yolimbitsa thupi. Kulakwitsa kofala ndikusuntha zigongono patsogolo kapena

Dumbbell Incline Inner Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Inner Biceps Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Incline Inner Biceps Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa. Izi zidzathandiza kuonetsetsa kuti njirayo ndi yolondola, kuchepetsa chiopsezo cha kuvulala ndikuwonjezera mphamvu ya masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Inner Biceps Curl?

  • Mapiritsi a Hammer: M'malo mwachizoloŵezi chachikhalidwe, mumagwira ma dumbbells osalowerera ndale, ngati nyundo, yomwe imayang'ana ma biceps ndi brachialis, minofu ya kumtunda kwa mkono.
  • Mlaliki Wokhotakhota: Kusiyanaku kumaphatikizapo kugwiritsa ntchito benchi yolalikira kuti adzilekanitse ma biceps, kulepheretsa mapewa kuthandizira kayendetsedwe kake ndikuwonjezera mphamvu pa biceps.
  • Concentration Curls: Pakusiyana uku, mumakhala ndi chigongono chanu pantchafu yanu yamkati, zomwe zimathandiza kupatulira ma biceps ndikuchepetsa kukhudzidwa kwa minofu ina.
  • EZ Bar Curl: Kusinthaku kumagwiritsa ntchito EZ bar, yomwe ili ndi mawonekedwe apadera omwe amalola malo osiyanasiyana ogwirira, kulunjika madera osiyanasiyana a biceps.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Inner Biceps Curl?

  • Concentration Curls: Concentration curls amalekanitsa minofu ya biceps brachii, yogwirizana ndi dumbbell incline biceps curl poyang'ana nsonga ya minofu, yomwe imathandizira kukonza mawonekedwe ndi matanthauzidwe a biceps.
  • Tricep Dips: Zochita izi zimagwira ntchito pa triceps, yomwe ndi minofu yotsutsana ndi biceps. Mwa kulimbikitsa ma triceps, mutha kukhalabe bwino komanso symmetry m'mikono yakumtunda, zomwe zimakwaniritsa ntchito ya biceps curls.

Amaxabiso angamahlekwane kanye Dumbbell Incline Inner Biceps Curl

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  • Tsatirani Dumbbell Biceps Curl
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