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Dumbbell Prone Incline Curl

Umakhi woMsebenzi

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

Dumbbell Prone Incline Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps, komanso amanyamula mikono ndi mapewa. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu za thupi komanso matanthauzo a minofu. Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa minofu, kulimbitsa mphamvu, ndikuwongolera magwiridwe antchito a mkono wonse, ndikupangitsa kukhala kofunikira kumagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Prone Incline Curl

  • Sungani zigono zanu pafupi ndi torso yanu nthawi zonse. Awa ndi malo anu oyambira.
  • Pang'onopang'ono piritsani zolemerazo mukugwira ma biceps anu pamene mukupuma. Sungani mikono yakumtunda ndikusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa.
  • Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsa ma dumbbells kumalo oyambirira pamene mukupuma.

Izinto zokwenza Dumbbell Prone Incline Curl

  • Mayendedwe Oyendetsedwa: Pendetsani zolemera mukamagwira ma biceps anu mukamapuma. Mikono yakumtunda isayime ndipo sunthani manja anu akutsogolo. Pewani kugwedeza zolemera kapena kugwiritsa ntchito mapewa anu kapena kumbuyo kuti mukweze zolemera. Kumbukirani, manja ayenera kugwira ntchito zonse.
  • Wosakwiya komanso Wokhazikika: Cholakwika chimodzi chodziwika ndikuthamangira masewera olimbitsa thupi. Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukubwereza pang'onopang'ono komanso mwadala. Izi zidzawonjezera nthawi yomwe ikugwedezeka kwa minofu yanu, zomwe zimabweretsa kukula kwa minofu ndi mphamvu.
  • Kuyenda Kwathunthu: Kuti muwonetsetse kuti mukugwira ntchito kwambiri minofu, gwiritsani ntchito kuchuluka kwathunthu

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 kungathe kutha komanso kosalemetsa kwambiri kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Prone Incline Curl?

  • Hammer Curl: Mukusintha uku, mumagwira ma dumbbells ndi manja anu moyang'ana thupi lanu, zomwe zimaloza minofu ya brachialis ndi brachioradialis m'manja mwanu.
  • Concentration Curl: Izi zimafuna kuti mukhale pa benchi ndi miyendo yanu yotalikirana, dumbbell m'dzanja limodzi, ndi kumbuyo kwa mkono umenewo motsutsana ndi ntchafu yanu yamkati; mumapiringa kulemera kwinaku mukusunga thupi lanu lakumtunda.
  • Kuyimirira kwa Dumbbell Curl: Kusiyanaku kumaphatikizapo kuyimirira molunjika ndi dumbbell m'dzanja lililonse, mikono yotambasula, ndi zikhatho zikuyang'ana kutsogolo; mumapiringa zolemera kwinaku mukusunga kumtunda kwanu.
  • Cross Body Hammer Curl: Mwakusiyana uku, m'malo mopiringitsa dumbbell molunjika, mumapiringa pathupi lanu kupita kwina.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Prone Incline Curl?

  • Hammer Curls: Hammer curls amagwira ntchito minofu ya brachialis, yomwe ili pansi pa biceps brachii. Minofu iyi imathandizira kukula kwa mkono wam'mwamba ndipo imathandizira Dumbbell Prone Incline Curl chifukwa imathandizira kukulitsa kukula kwa mkono ndi mphamvu.
  • Tricep Dips: Pamene Dumbbell Prone Incline Curl imayang'ana ma biceps, Tricep Dips imayang'ana pa triceps, minofu kumbali ina ya mkono. Pogwira ntchito magulu onse a minofu, mutha kupeza mphamvu zokwanira za mkono ndi chitukuko.

Amaxabiso angamahlekwane kanye Dumbbell Prone Incline Curl

  • Kulimbitsa thupi kwa Dumbbell Prone Incline Curl
  • Kuchita masewera olimbitsa thupi a Bicep ndi Dumbbell
  • Zochita zolimbitsa thupi za Upper Arm
  • Njira ya Prone Incline Curl
  • Zochita zolimbitsa thupi za biceps
  • Momwe mungapangire Dumbbell Prone Incline Curl
  • Prone Incline Curl ya Mikono Yapamwamba
  • Zolimbitsa thupi za Dumbbell za minofu ya mkono
  • Nyumba ya Bicep yokhala ndi Prone Incline Curl
  • Zochita zolimbitsa thupi kwambiri za Dumbbell Bicep.