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Dumbbell One Arm Concetration Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Dumbbell One Arm Concetration Curl

Dumbbell One Arm Concentration Curl ndi masewera olimbitsa thupi omwe amalimbitsa komanso kumveketsa ma biceps, komanso kumapangitsa kuti mkono ukhale wolimba komanso kugwira. Zochita izi ndi zabwino kwa anthu pamagulu onse olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu za thupi, matanthauzo a minofu, ndi kukongola kwa mkono wonse. Anthu angafune kuphatikizirapo izi muzochita zawo zolimbitsa thupi chifukwa zimalola kukhazikika kwa minofu, kuthekera kowongolera kusalinganika kwa minofu, komanso kumathandizira kupititsa patsogolo magwiridwe antchito pakukweza kwina ndi zochitika zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell One Arm Concetration Curl

  • Pindani chigongono chanu ndikuchipumitsa kumbali ya ntchafu yamkati yomweyi, ndikulola kuti dumbbell ikhale pansi.
  • Pang'onopang'ono pindani dumbbell molunjika pachifuwa chanu, ndikusunga mkono wanu wam'mwamba ndi chigongono chili pa mwendo wanu kuti mulekanitse bicep.
  • Gwirani malo pamwamba pa curl kwa mphindi, ndikufinya minofu yanu ya bicep.
  • Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira, kubwereza masewero olimbitsa thupi omwe mukufuna kuti mubwererenso musanasinthe mkono wina.

Izinto zokwenza Dumbbell One Arm Concetration Curl

  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa bicep minofu. Kwezani dumbbell ku chifuwa chanu, imirirani pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono.
  • Kulemera Koyenera: Sankhani kulemera komwe kumakulolani kuti mumalize ma seti anu ndi mawonekedwe abwino. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera, omwe angayambitse kuvulala komanso kusagwira ntchito bwino kwa minofu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula dzanja lanu pansi pakuyenda ndikupiringitsa dumbbell pamtunda.

Dumbbell One Arm Concetration Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell One Arm Concetration Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell One Arm Concentration Curl. Ndi ntchito yabwino kudzipatula ndikumanga ma biceps. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Pamene akukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi, amatha kuwonjezera kulemera kwake. Ndibwinonso kwa oyamba kumene kukhala ndi mphunzitsi wawo kapena katswiri wazolimbitsa thupi amawawonetsa mawonekedwe oyenera kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell One Arm Concetration Curl?

  • Incline Dumbbell Curl: Mu mtundu uwu, mumakhala pa benchi yokhotakhota ndikuchita zopindika, zomwe zimasintha mbali ya masewerawo ndikuwongolera magawo osiyanasiyana a bicep.
  • Hammer Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell ndi manja anu moyang'anizana ndi torso yanu, zomwe sizimangogwira ntchito za biceps komanso zimagwirizanitsa brachialis ndi brachioradialis, minofu iwiri yomwe ingapangitse manja anu kuwoneka aakulu.
  • Preacher Curl: Pazochita izi, mumagwiritsa ntchito benchi yolalikira kuti muchepetse minyewa ndikuchepetsa kukhudzidwa kwa minofu ina, kulimbitsa thupi kwambiri kwa biceps.
  • Standing Resistance Band Curl: Mtunduwu umalowa m'malo mwa dumbbell ndi gulu lotsutsa, lomwe limapereka kukana kosinthika panthawi yonseyi.

Izinto zokufunda ezishisa ezivumelekile Dumbbell One Arm Concetration Curl?

  • Ma Tricep Dips: Ma Tricep Dips amathandizira kulimbitsa thupi poyang'ana ma triceps, minofu yomwe ili mbali ina ya mkono kuchokera ku biceps. Izi zingathandize kupewa kusamvana kwa minofu ndikulimbikitsa mphamvu zonse za mkono ndi kukhazikika.
  • Barbell Curl: Monga Dumbbell One Arm Concentration Curl, Barbell Curl imayang'ana ma biceps, koma imakhudza mikono yonse nthawi imodzi. Izi zingathandize kuonjezera mphamvu zonse ndi misala ya minofu, komanso kuonetsetsa chitukuko chokhazikika pakati pa mikono yonse iwiri.

Amaxabiso angamahlekwane kanye Dumbbell One Arm Concetration Curl

  • Dumbbell Bice Workout
  • One Arm Curl Exercise
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm
  • Single Arm Concentration Curl
  • Kulimbitsa Bicep ndi Dumbbell
  • Dumbbell Workout ya Upper Arms
  • One Arm Bicep Curl
  • Zochita Zolimbitsa Thupi za Biceps
  • Arm Toning ndi Dumbbell
  • Bicep Curl Yokhazikika yokhala ndi Dumbbell.