Thumbnail for the video of exercise: Dumbbell Preacher Curl

Dumbbell Preacher Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Preacher Curl

Dumbbell Preacher Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps ndikupereka phindu lachiwiri kumanja ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zam'mwamba komanso matanthauzidwe a minofu. Anthu angafune kuchita izi chifukwa amalekanitsa ma biceps, amathandizira kukula kwa minofu, komanso amathandiza kupirira komanso kukhazikika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Preacher Curl

  • Gwirani dumbbell m'dzanja lililonse, zikhato zikuyang'ana m'mwamba, ndikuyika manja anu pa benchi ya alaliki ndi kumbuyo kwa manja anu akumtunda kumayang'ana pa padding.
  • Pang'onopang'ono matembenuzirani ma dumbbells m'mwamba, ndikusunga mikono yanu yakumtunda kukhala yokhazikika ndikugwiritsa ntchito manja anu okha kukweza zolemera.
  • Imani pamwamba pa kayendetsedwe kake, ndikufinya ma biceps anu kwa kamphindi musanachepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukhale ndi mawonekedwe abwino panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dumbbell Preacher Curl

  • Lamulirani Mayendedwe Anu: Mukakweza dumbbell, onetsetsani kuti mayendedwe anu akuchedwa komanso kuwongolera. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Minofu yanu iyenera kugwira ntchitoyo, osati kuthamanga. Komanso, pewani kutambasula manja anu pansi pa kayendetsedwe kake kuti mukhale ndi mphamvu pa biceps.
  • Sankhani Kulemera Koyenera: Cholakwika chimodzi chofala ndicho kugwiritsa ntchito cholemetsa cholemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Ndi bwino kugwiritsa ntchito kulemera kopepuka ndikuchita masewera olimbitsa thupi moyenera. Pamene mphamvu zanu zikukula, mukhoza pang'onopang'ono

Dumbbell Preacher Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Preacher Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Preacher Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Preacher Curl?

  • One-Arm Dumbbell Preacher Curl: Kusiyanaku kumayang'ana pa mkono umodzi panthawi, zomwe zingathandize kuthana ndi vuto lililonse lamphamvu pakati pa mikono.
  • Incline Dumbbell Preacher Curl: Kusinthaku kumachitika pa benchi yokhotakhota, yomwe imasintha ma curls ndikulunjika mbali zosiyanasiyana za biceps.
  • Hammer Dumbbell Preacher Curl: Kusiyanaku kumagwiritsa ntchito nyundo (manja ang'onoang'ono moyang'anizana) yomwe imayang'ana brachialis, minofu yomwe ili pansi pa biceps.
  • Reverse Grip Dumbbell Preacher Curl: Kusinthaku kumagwiritsa ntchito kugwirizira mobwerera (miyendo yoyang'ana pansi) kuti igwirizane ndi brachioradialis, minofu ya mkono.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Preacher Curl?

  • Hammer Curls: Ma curls a Hammer amathandizira Dumbbell Preacher Curls pogwira ntchito pa brachialis ndi brachioradialis, minofu iwiri yomwe siyimalunjika pa ma curls okhazikika a bicep, motero amapereka kulimbitsa thupi kokwanira kwa mkono.
  • Tricep Dips: Pamene Dumbbell Preacher Curls imayang'ana makamaka pa biceps, Tricep Dips imayang'ana pa triceps, minofu yomwe ili mbali ina ya mkono, kuthandiza kupanga chizoloŵezi chophunzitsira mphamvu za mkono wonse.

Amaxabiso angamahlekwane kanye Dumbbell Preacher Curl

  • Kulimbitsa thupi kwa Dumbbell Preacher Curl
  • Kuchita masewera olimbitsa thupi ndi dumbbell
  • Zochita zolimbitsa manja zapamwamba
  • Mlaliki Curl dumbbell chizolowezi
  • Kuchita masewera olimbitsa thupi kwa biceps
  • Kuchita masewera olimbitsa thupi ndi ma dumbbells
  • Zochita zomanga Bicep
  • Njira ya Dumbbell Preacher Curl
  • Kuchita masewera olimbitsa thupi kwambiri kumtunda kwa mkono
  • Zochita zomanga minofu kumtunda kwa mikono