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Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

Dumbbell Preacher Curl over Exercise Ball ndi masewera olimbitsa thupi omwe cholinga chake ndi kukulitsa kukula ndi tanthauzo la ma biceps. Ntchitoyi ndi yabwino kwa okonda masewera olimbitsa thupi a magulu onse omwe akuyang'ana kulunjika minofu ya mkono wawo, makamaka ma biceps, m'njira yapadera komanso yovuta. Anthu amatha kusankha masewerawa chifukwa sikuti amangogwira ntchito mwamphamvu kwambiri ma biceps, komanso amathandizira kuti azikhala okhazikika komanso okhazikika chifukwa chogwiritsa ntchito mpirawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

  • Tsatirani thupi lanu lakumtunda pamwamba pa mpirawo, kulola dzanja lanu lamanja kugwada molunjika, chikhatho chikuyang'ana kutsogolo.
  • Pang'onopang'ono pindani chigongono chanu ndikukweza dumbbell molunjika pamapewa anu, ndikusunga mkono wanu wam'mwamba ndi chigongono.
  • Gwirani malo kwa sekondi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono dumbbell kubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe kudzanja lanu lamanzere.

Izinto zokwenza Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

  • Mawonekedwe Oyenera: Gwirani dumbbell m'dzanja lanu logwira ntchito ndi dzanja lanu moyang'ana mmwamba. Sungani mkono wanu wogwira ntchito pa mpira, ndi chigongono chanu chopindika pang'ono. Pewani kukulitsa chigongono pansi pakuyenda chifukwa izi zingayambitse kupsinjika.
  • Kuyenda Koyendetsedwa: Kwezerani dumbbell molunjika paphewa lanu ndikusunga mkono wanu wakumtunda ndi chigongono. Tsitsani dumbbell mmbuyo pang'onopang'ono, molamulidwa. Pewani kulakwitsa kogwiritsa ntchito kuthamanga kapena kugwedeza dumbbell, zomwe zingayambitse kuvulala ndikuchepetsa mphamvu ya masewerawo.
  • Kulimbitsa Thupi Moyenera: Onetsetsani kuti mukugwira ntchito mikono yonse mofanana kuti musagwirizane ndi minofu. Anthu ambiri amakonda

Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Preacher Curl pa Exercise Ball. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimayang'ana ma biceps ndipo zimafunikira kukhazikika komanso kukhazikika, kotero zitha kukhala zovuta kwa omwe angoyamba kumene kukhala olimba. Nthawi zonse tikulimbikitsidwa kukhala ndi katswiri wowongolera masewera olimbitsa thupi poyambira kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi?

  • Incline Dumbbell Preacher Curl: Kusiyanaku kumaphatikizapo benchi yosinthika. Posintha mbali ya benchi, mutha kulunjika mbali zosiyanasiyana za biceps zanu.
  • One-Arm Dumbbell Preacher Curl: Kusiyanaku kumakupatsani mwayi wolunjika pa mkono umodzi panthawi, zomwe zingathandize kukonza kusalinganika kulikonse mu mphamvu kapena kukula pakati pa mikono yanu.
  • Hammer Dumbbell Preacher Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell ndi kusalowerera ndale (miyendo kuyang'anizana wina ndi mzake), yomwe imagwira biceps ndi brachialis, minofu ya kumtunda kwa mkono.
  • Reverse Grip Dumbbell Preacher Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell ndikugwira pansi pamanja, komwe kumayang'ana brachioradialis, minofu ya mkono.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi?

  • Tricep Dips: Pamene Dumbbell Preacher Curl over Exercise Ball imayang'ana pa biceps, Tricep Dips imathandizira izi poyang'ana triceps, minofu kumbali ina ya mkono, kuthandiza kuonetsetsa kuti mkono ukukula ndi mphamvu.
  • Stability Ball Push-Ups: Izi zimagwira pachimake ndi kumtunda kwa thupi mofanana ndi Dumbbell Preacher Curl pa Exercise Ball, koma zimayang'ananso pachifuwa ndi mapewa, kupereka kulimbitsa thupi kwathunthu kumtunda.

Amaxabiso angamahlekwane kanye Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

  • Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi
  • Zolimbitsa thupi za Bicep ndi dumbbell
  • Kuchita masewera olimbitsa thupi ndi dumbbell
  • Kuchita masewera olimbitsa thupi kwa biceps
  • Mlaliki Curl amachita masewera olimbitsa thupi ndi mpira
  • Masewero olimbitsa thupi a Mpira pamikono yakumtunda
  • Njira ya Dumbbell Preacher Curl
  • Zochita zolimbitsa thupi za Bicep
  • Kukweza kwa mkono wapamwamba ndi dumbbell
  • Masewera olimbitsa thupi a mpira ndi dumbbell