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Dumbbell Standing Concentration Curl

Umakhi woMsebenzi

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

Dumbbell Standing Concentration Curl ndi masewera olimbitsa thupi omwe amalimbitsa ndikutanthauzira ma biceps, komanso akugwira manja ndi mapewa. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba mpaka otsogola, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zakumtunda komanso kutanthauzira kwa minofu. Anthu angasankhe kulimbitsa thupi kumeneku chifukwa kumathandiza kuti mkono ukhale wofanana, umalimbikitsa kudzipatula kwa minofu, ndipo akhoza kuphatikizidwa mosavuta muzochita zilizonse zamphamvu kapena zomanga thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Standing Concentration Curl

  • Ikani dzanja lanu lakumtunda motsutsana ndi ntchafu yanu yamkati, kulola kuti mbali ya m'munsi ya mkono yomwe ili ndi dumbbell ikhale pansi.
  • Dzanja lanu lakumtunda likhale lokhazikika, pindani dumbbell molunjika pachifuwa chanu pamene mukugwira ma biceps anu. Onetsetsani kuti mukupumira mpweya pamene mukuchita izi.
  • Gwirani malo ogwirizana kwa mphindi imodzi pamene mukufinya ma biceps anu.
  • Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira pamene mukutulutsa mpweya, kuonetsetsa kuti kayendetsedwe kake kakuyenda.

Izinto zokwenza Dumbbell Standing Concentration Curl

  • **Kuyenda Koyendetsedwa**: Pewani kugwiritsa ntchito kuthamanga kuti mukweze kulemera kwake. Kupiringa kuyenera kuchitidwa pang'onopang'ono komanso molamulirika, ndikuyang'ana kugundana ndi kukulitsa minofu ya bicep. Kulakwitsa kofala ndikugwedeza kulemera kapena kutsika msanga, zomwe zingayambitse kuvulala ndi kulimbitsa thupi kosagwira ntchito.
  • ** Kuyika kwa Elbow **: Chigongono chanu chiyenera kukhala pafupi ndi torso yanu ndikukhala pamalo omwewo panthawi yonseyi. Pewani kulola chigongono chanu kupita kutsogolo kapena kutulukira mbali, chifukwa izi zingakupangitseni kupanikizika kosafunikira paphewa lanu ndikuchepetsa kuyang'ana pa bicep.

Dumbbell Standing Concentration Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Standing Concentration Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Standing Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Zochita izi ndizothandiza polimbana ndi ma biceps. Nthawi zonse kumbukirani, ndi bwino kufunsira upangiri kwa akatswiri olimbitsa thupi ngati simukudziwa momwe mungapangire masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Standing Concentration Curl?

  • Dumbbell Hammer Curl: Kusiyanaku kumaphatikizapo kugwira ma dumbbells molunjika ndikuwapiringa paphewa lanu, kutsindika zonse za bicep ndi mkono.
  • Dumbbell Preacher Curl: Pogwiritsa ntchito benchi yolalikira, kusiyana kumeneku kumalekanitsa ma biceps mwa kukhazikika mkono pa benchi, kuteteza kusuntha kwina kulikonse.
  • Dumbbell Incline Curl: Kusiyanaku kumaphatikizapo kukhala pa benchi yokhotakhota ndi kupindika zolemera, zomwe zimasintha mbali ya masewerawo ndikuwongolera bicep kuchokera kumalo osiyana.
  • Dumbbell Zottman Curl: Kusiyanaku kumaphatikizapo kupindika kulemera kwake ndi zikhato zikuyang'ana mmwamba ndiyeno kutembenuza manja pamwamba pa mayendedwe kuti muchepetse zolemera ndi zikhato zikuyang'ana pansi, kugwira ntchito zonse b.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Standing Concentration Curl?

  • Dumbbell Preacher Curls: Izi zimayang'ana kumunsi kwa ma biceps, zomwe zimaphatikizana ndi kupindika komwe kumayang'ana kumtunda kwa biceps, motero kumapereka masewera olimbitsa thupi ozungulira.
  • Tricep Dips: Zochita izi zimayang'ana pa triceps, yomwe ndi minofu kumbali ina ya biceps. Kupanga ma triceps kumathandizira kulimbitsa mphamvu ya mkono ndi kukula kwa minofu, kugwirizanitsa ndi Bicep-focused Dumbbell Standing Concentration Curl.

Amaxabiso angamahlekwane kanye Dumbbell Standing Concentration Curl

  • Zochita Zolimbitsa Thupi za Dumbbell Bicep
  • Stand Concentration Curl
  • Kuchita masewera olimbitsa thupi a Upper Arm Dumbbell
  • Bicep Focused Dumbbell Curl
  • Kulimbitsa Mphamvu kwa Biceps
  • Kuchita Zolimbitsa Thupi kwa Minofu Yamkono
  • Kulimbitsa thupi Kwambiri kwa Bicep ndi Dumbbell
  • Kupiringa Kwa Dumbbell kwa Biceps
  • Kuchita Zolimbitsa Thupi za Curl Arm
  • Dumbbell Workout ya Upper Arms