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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 amphamvu omwe adapangidwa kuti azipatula ndikumanga ma biceps ndikuwongolera kukhazikika komanso mphamvu yayikulu. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka otsogola, omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso matanthauzo a minofu. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa sikuti amangolimbana ndi ma biceps okha, komanso amakhudza pachimake, kulimbikitsa thupi lonse ndi mgwirizano.

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

  • Gwirani pansi kumbuyo kwa mpira wochita masewera olimbitsa thupi, ndiye kutsamira kutsogolo kuti mupumule mkono wanu wapamwamba pa mpirawo, kuonetsetsa kuti chigongono chanu chikulendewera m'mphepete.
  • Tengani dumbbell ndi dzanja lanu laulere, manja anu akuyang'ana mmwamba.
  • Pang'onopang'ono matembenuzirani dumbbell molunjika pamapewa anu, ndikusunga mkono wanu wam'mwamba mokhazikika ndikugwiritsa ntchito mkono wanu wokhawokha kuti mukweze kulemera kwake.
  • Tsitsani dumbbell kubwerera kumalo oyambira mowongolera, kuwonetsetsa kuti mwatambasula dzanja lanu mokwanira, ndikubwereza ndondomekoyi ya chiwerengero chomwe mukufuna cha reps musanasinthe ku mkono wina.

Izinto zokwenza Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

  • Kugwira Moyenera: Gwirani ma dumbbells ndi manja anu kuyang'ana mmwamba. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri, chifukwa izi zitha kuyambitsa kupsinjika kosafunikira pamanja mwanu. Kulakwitsa kofala ndiko kugwira dumbbell mwamphamvu kwambiri, zomwe zingayambitse kupweteka m'manja kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Chinsinsi chochitira Dumbbell Preacher Curl mogwira mtima ndikukhala ndi kuyenda pang'onopang'ono, koyendetsedwa. Mukakweza ma dumbbells, onetsetsani kuti zigono zanu zili pafupi ndi thupi lanu ndipo musawasunthe pamalo awo. Kwezani ma dumbbells mpaka manja anu atapiringizika kwathunthu ndiyeno muchepetse pang'onopang'ono mmbuyo. Pewani kulakwitsa kofala pakugwetsa ma dumbbells

Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Preacher Curl pa Masewera Olimbitsa Thupi. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kukhala ndi katswiri kapena munthu wodziwa zambiri kuti akutsogolereni nthawi zingapo zoyamba mpaka mutadziwa. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

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

  • Incline Dumbbell Preacher Curl: Kusiyanaku kumachitika pa benchi yotsamira, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera mbali zosiyanasiyana za minofu ya bicep.
  • Single Arm Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kukonza kusamvana kulikonse pakati pa mikono yanu.
  • Dumbbell Hammer Preacher Curl over Exercise Ball: Kusiyanaku kumaphatikizapo kugwira ma dumbbells ndi nyundo (manja ang'onoang'ono akuyang'anizana), zomwe zimayang'ana minofu ya brachialis kuwonjezera pa biceps.
  • Resistance Band Preacher Curl pa Mpira Wolimbitsa Thupi: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa m'malo mwa ma dumbbells, omwe amapereka mtundu wina wotsutsa ndipo angathandize kupititsa patsogolo kupirira kwa minofu.

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

  • Tricep Dumbbell Kickback ndi ntchito ina yofananira, chifukwa imayang'ana ma triceps, gulu lotsutsana la minofu ku biceps. Izi zimathandiza kuonetsetsa kuti mkono ukukula bwino ndipo ukhoza kupititsa patsogolo mphamvu ndi kukhazikika kwa thupi lanu lakumtunda.
  • Concentration Curl imathandiziranso Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi, popeza imalekanitsa ma biceps mofanana koma kuchokera kumbali yosiyana, potero imalimbikitsa kukula kwa minofu yozungulira bwino ndikuletsa kusamvana kwa minofu.

Amaxabiso angamahlekwane kanye Dumbbell Preacher Curl pa Mpira Wolimbitsa Thupi

  • Dumbbell Preacher Curl masewera olimbitsa thupi
  • Kulimbitsa thupi kwa Bicep ndi dumbbell ndi mpira wolimbitsa thupi
  • Kulimbitsa mkono wapamwamba ndi dumbbell ndi mpira
  • Sewerani masewera olimbitsa thupi olalikira mpira
  • Kuchita masewera olimbitsa thupi kwa biceps
  • Kulimbitsa thupi kwa mpira kwa mikono yam'mwamba
  • Mlaliki wa Dumbbell curl bicep exercise
  • Kuchita masewera olimbitsa thupi kumtunda ndi dumbbell ndi mpira
  • Maphunziro amphamvu a biceps okhala ndi dumbbell
  • Pangani masewera olimbitsa thupi a mpira ndi dumbbell mkono.