Thumbnail for the video of exercise: Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa

Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa

Umakhi woMsebenzi

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

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa

Dumbbell Single Spider Curl yokhala ndi Chest Support ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbitsa ma biceps ndi mikono yakutsogolo, pomwe akupereka bata kumtunda kwa thupi. Ndibwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, amachepetsa kugwiritsa ntchito minofu yachiwiri, kulola kulimbitsa thupi molunjika pamikono. Anthu amatha kusankha masewerawa kuti awonjezere kutanthauzira kwa minofu, kulimbitsa mphamvu zogwirira ntchito, kapena ngati gawo lachizoloŵezi cholimbitsa thupi chapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa

  • Dzikhazikitseni pachifuwa pa benchi mawondo anu akuwerama pang'ono ndipo mapazi ali pansi, gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'ana kutali ndi inu.
  • Kwezani manja anu mokwanira kuti akhale perpendicular pansi, awa ndiye malo anu oyambira.
  • Pendani pang'onopang'ono dumbbell m'dzanja limodzi molunjika paphewa lanu, ndikusunga mkono wanu wakumtunda, tulutsani mpweya pamene mukuyenda.
  • Tsitsani dumbbell mmbuyo ku malo oyambira mowongolera mukukoka, kenaka bwerezani kusuntha ndi mkono wina, kusinthana pakati pa mikono yonse yomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa

  • Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mukweze zolemera, zomwe zingayambitse kuvulala komanso kusagwira bwino ntchito kwa minofu. Onetsetsani kuti mkono wanu ukugwira ntchitoyo osati msana kapena mapewa anu. Thupi lanu lakumtunda liyenera kukhala lokhazikika panthawi yonse yochita masewera olimbitsa thupi.
  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mukukweza ndi kutsitsa masikelo pang'onopang'ono komanso mowongolera. Izi zidzakulitsa kupsinjika kwa minofu ndikupewa kuvulala komwe kungachitike. Pewani kusiya zolemera kutsika mwachangu, chifukwa izi zimatha kusokoneza ma biceps.
  • Kupuma Moyenera: Kupuma nthawi zambiri kumanyalanyazidwa koma kumangochitika

Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa?

Inde, oyamba kumene atha kuchita Dumbbell Single Spider Curl ndi Chest Support masewera. Komabe, ndikofunikira kuti muyambe ndi kulemera pang'ono mpaka mutatsika, ndiye pang'onopang'ono muwonjezere kulemera kwanu pamene mphamvu zanu zikuyenda bwino. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, zingakhale zopindulitsa kupeza chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa?

  • Barbell Spider Curl: M'malo mogwiritsa ntchito ma dumbbell, gwiritsani ntchito kangaude kuti mupirire kangaude. Kusiyanasiyana kumeneku kumakupatsani mwayi wokweza zolemera ndikuchita mikono yonse nthawi imodzi.
  • Dumbbell Double Spider Curl: M'malo mopiringiza dumbbell imodzi panthawi, pindani zonse ziwiri nthawi imodzi. Kusiyanasiyana kumeneku kumawonjezera mphamvu ya masewera olimbitsa thupi ndipo kumakhudza ma biceps onse nthawi imodzi.
  • Dumbbell Single Spider Curl yokhala ndi Mpira Wokhazikika: M'malo mogwiritsa ntchito benchi yothandizira pachifuwa, gwiritsani ntchito mpira wokhazikika. Kusiyanasiyana uku kumawonjezera chinthu chokhazikika komanso ntchito yayikulu pakuchita masewera olimbitsa thupi.
  • Resistance Band Spider Curl: M'malo mogwiritsa ntchito ma dumbbells, gwiritsani ntchito gulu lotsutsa. Kusiyanasiyana kumeneku kumakupatsani mwayi wosinthira kukana mosavuta

Izinto zokufunda ezishisa ezivumelekile Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa?

  • Hammer Curl: Ntchitoyi imathandizira Spider Curl pogwiritsa ntchito minofu ya brachialis ndi brachioradialis kuphatikizapo biceps, kulimbikitsa mphamvu zonse za mkono ndi kukhazikika, zomwe ndizofunikira kuti Spider Curl igwire bwino.
  • Concentration Curl: Zochitazi zimasiyanitsanso ma biceps ngati Spider Curl, koma zimatero kuchokera kumbali ina, motero zimawonetsetsa kuti mbali zonse za minofu ya biceps zikugwira ntchito bwino ndikuthandiza kuti Spider Curl ikhale yogwira mtima.

Amaxabiso angamahlekwane kanye Dumbbell Single Spider Curl yokhala ndi Chithandizo Chachifuwa

  • Kulimbitsa thupi kwa Dumbbell Spider Curl
  • Chifuwa Chothandizira Kuchita Zolimbitsa Thupi za Bicep
  • Kulimbitsa thupi kwa Upper Arm Dumbbell
  • Kulimbitsa Bicep ndi Dumbbell
  • Kuchita Zolimbitsa Thupi za Spider Curl Ndi Chithandizo Chachifuwa
  • Single Dumbbell Spider Curl
  • Bicep Building yokhala ndi Dumbbell
  • Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba
  • Chest Supported Spider Curl
  • Kuchita masewera olimbitsa thupi kwa Biceps.