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Dumbbell Standing Biceps Curl

Umakhi woMsebenzi

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

Dumbbell Standing Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, komanso kugwirana manja ndi mapewa. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu za thupi komanso matanthauzo a minofu. Kuchita masewera olimbitsa thupi kumathandizira kupirira kwa minofu ya mkono, kulimbikitsa kaimidwe kabwino ka thupi, ndikuthandizira kuchita ntchito zatsiku ndi tsiku zomwe zimafuna mphamvu zapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Standing Biceps Curl

  • Pumirani ndi kupiringa zolemerazo mukugwira ma biceps anu, sungani thupi lanu lonse, ndikungosuntha manja anu.
  • Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa.
  • Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
  • Pumirani mkati ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.

Izinto zokwenza Dumbbell Standing Biceps Curl

  • Yesetsani Kuyenda Kwanu: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mwachangu kwambiri. M'malo mwake, wongolerani kusuntha kwa ma dumbbells onse mukawapiringa komanso mukawatsitsa. Izi zidzaonetsetsa kuti ma biceps anu akugwira ntchitoyo osati msana kapena mapewa anu.
  • Sungani Zigono Zanu Pafupi: Zigono zanu ziyenera kukhala pafupi ndi torso yanu nthawi zonse. Pewani kulakwitsa kofala kotulutsa zigongono zanu kapena kuzisuntha kutsogolo kapena kumbuyo panthawi yopiringa. Izi zitha kukupatsirani mapewa ndi zigongono mosayenera ndikuchepetsa mphamvu ya masewera olimbitsa thupi pamabiceps anu.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Dumbbell

Dumbbell Standing Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Standing Biceps Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Standing Biceps Curl. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Pamene akupanga mphamvu ndi chidaliro, amatha kuwonjezera kulemera kwake pang'onopang'ono. Ndibwinonso kwa oyamba kumene kukhala ndi katswiri wolimbitsa thupi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'anire masewera awo oyambirira kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Standing Biceps Curl?

  • Atakhala Alternating Dumbbell Curl: Mu kusiyana kumeneku, mumakhala pa benchi ndi mapazi anu molimba pansi ndikukweza dumbbell imodzi panthawi, zomwe zimakulolani kuti muyang'ane pa mkono umodzi panthawi imodzi.
  • Incline Dumbbell Curl: Mtunduwu umapangidwa pa benchi yosinthika yokhazikika pang'ono, yomwe imasintha mbali ya mikono ndikulondolera ma biceps mwanjira ina.
  • Concentration Curls: Kusiyanasiyana kumeneku kumachitika mutakhala pa benchi, mkono umodzi ukukhazikika kumbali imodzi ya mwendo ndikumangirira dumbbell ku chifuwa, zomwe zimalekanitsa biceps ndikuletsa kugwiritsa ntchito minofu yachiwiri.
  • Zottman Curls: Ntchitoyi imaphatikizapo kupindika ma dumbbells ndi manja ang'onoang'ono

Izinto zokufunda ezishisa ezivumelekile Dumbbell Standing Biceps Curl?

  • Tricep Dips: Ntchitoyi imagwira ntchito ya triceps, yomwe ndi minofu kumbali ina ya biceps. Polimbitsa ma triceps, mutha kukulitsa mphamvu ya mkono wanu wonse ndikuwongolera kukula kwa minofu yomwe mumapeza kuchokera ku biceps curl.
  • Kukoka: Zochita izi sizimangogwira ma biceps, komanso zimalimbana ndi minofu yakumbuyo. Izi zitha kuthandizana ndi ma biceps curl popereka masewera olimbitsa thupi apamwamba kwambiri komanso kulimbikitsa kaimidwe kabwinoko.

Amaxabiso angamahlekwane kanye Dumbbell Standing Biceps Curl

  • Kuchita masewera olimbitsa thupi a Dumbbell Biceps
  • Kuchita Zolimbitsa Thupi za Bicep Curl
  • Masewera olimbitsa thupi a Dumbbell Upper Arm
  • Kulimbitsa Thupi ndi Dumbbells
  • Bicep Building Workout
  • Kuchita Zolimbitsa Thupi kwa Minofu Yamkono
  • Upper Arm Toning ndi Dumbbells
  • Biceps Curling ndi Dumbbell
  • Kupiringa Kwa Dumbbell kwa Biceps
  • Kulimbitsa Ma Dumbbell Kulimbitsa Arm