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Dumbbell Prone Incline Curl

Umakhi woMsebenzi

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

Dumbbell Prone Incline Curl ndi masewera olimbitsa thupi omwe amalimbitsa ma biceps ndipo amapereka kulimbitsa thupi kwambiri kwa mikono yakumtunda. Zochita izi ndi zabwino kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kukulitsa tanthauzo la minofu ndi mphamvu. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amalekanitsa ma biceps, kulimbikitsa kukula kwa minofu ndi kupirira, ndipo angathandize kuti thupi likhale lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Prone Incline Curl

  • Sungani zigono zanu pafupi ndi torso yanu ndi msana wanu mwamphamvu motsutsana ndi benchi.
  • Pewani zolemerazo pang'onopang'ono ndikusunga mikono yakumtunda, pitirizani kupindika zolemerazo mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali paphewa.
  • Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Pang'onopang'ono tsitsani ma dumbbells kuti mubwerere pomwe mukuyambira, ndikuwonetsetsa kuti mayendedwe anu azikhala owongolera komanso madzimadzi panthawi yonse yolimbitsa thupi.

Izinto zokwenza Dumbbell Prone Incline Curl

  • Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza zolemera. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono komanso owongolera. Sungani zolemera m'mwamba mpaka ma biceps anu atakhazikika, kenaka muchepetse pang'onopang'ono. Izi zidzathandiza kugwirizanitsa minofu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikupiringa zolemera mpaka mapewa anu pamwamba. Izi zidzatsimikizira kuti mukugwira ntchito yonse ya bicep minofu osati gawo chabe.
  • Pewani Kutsekereza Msana Wanu: Cholakwika chimodzi chofala ndikubweza kumbuyo panthawi yochita masewera olimbitsa thupi

Dumbbell Prone Incline Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Prone Incline Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Prone Incline Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mutsimikizire mawonekedwe oyenera ndikupewa kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti ayang'anire zoyesayesa zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Nthawi zonse kumbukirani, sizokhudza kulemera komwe mumakweza, koma mawonekedwe olondola ndi njira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Prone Incline Curl?

  • Kuyimirira kwa Dumbbell Curl: Mwakusiyana uku, mumayima mowongoka ndi dumbbell m'dzanja lililonse ndi mapazi anu m'lifupi m'lifupi, kupiringa zolemera ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Hammer Curls: Kusiyanasiyana kumeneku kumachitika kaya kuyimirira kapena kukhala ndi ma dumbbell ogwidwa m'manja, zikhatho zikuyang'anizana ndi torso yanu, ndi kupindika zolemerazo pamene manja anu akuyang'ana mkati.
  • Concentration Curls: Kusiyanaku kumaphatikizapo kukhala pa benchi ndi miyendo yanu yotambasulidwa ndi dumbbell m'dzanja limodzi, kugwada kutsogolo pang'ono ndi kupindika dumbbell ku chifuwa chanu.
  • Cross Body Hammer Curl: Mwakusiyana uku, mumayima ndi dumbbell m'dzanja lililonse ndikupiringa kulemera kwa thupi lanu kumbali ina, ndikusunga manja anu moyang'ana torso.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Prone Incline Curl?

  • Tricep Dips: Pamene Dumbbell Prone Incline Curl imayang'ana pa biceps, Tricep Dips imayang'ana pa triceps, minofu kumbuyo kwa mkono wapamwamba. Zochita izi zimapereka mgwirizano mu chitukuko cha minofu ya mkono, kuonetsetsa kuti triceps sinyalanyazidwa.
  • Barbell Curl: Zochitazi zimayang'ananso ma biceps, koma kugwiritsa ntchito barbell kumakupatsani mwayi wokweza zolemera kwambiri poyerekeza ndi ma dumbbells. Izi zitha kuthandiza kukulitsa kukula kwa maphunziro anu a biceps, kuthandizira Dumbbell Prone Incline Curl ndikulimbikitsa kukula kwa minofu.

Amaxabiso angamahlekwane kanye Dumbbell Prone Incline Curl

  • Zochita Zolimbitsa Thupi za Dumbbell Bicep
  • Zolimbitsa thupi za Prone Incline Curl
  • Upper Arm Dumbbell Routine
  • Kulimbitsa Bicep ndi Dumbbells
  • Tsatani Dumbbell Curl ya Biceps
  • Zochita Zolimbitsa Thupi za Prone Position
  • Dumbbell Workout ya Upper Arms
  • Bicep Building Incline Curl
  • Prone Incline Bicep Curl
  • Kuchita Zolimbitsa Thupi kwa Minofu Yamkono