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Dumbbell Standing Single Spider Curl

Umakhi woMsebenzi

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

Dumbbell Standing Single Spider Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps, kulimbikitsa kukula kwa minofu ndi mphamvu. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi pamilingo yonse, kuyambira oyamba kumene mpaka apamwamba, omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda. Anthu angafune kuchita izi kuti akweze matanthauzo a mkono, kukulitsa kukula kwa bicep, ndikuwongolera kukongola kwa thupi lonse komanso magwiridwe antchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Standing Single Spider Curl

  • Ikani mkono wanu wakumtunda molunjika pansi ndipo mkono wanu wakutsogolo utalikirane, ngati kuti mwatsala pang'ono kugwirana chanza ndi wina.
  • Kwezani dumbbell ndikusunga mkono wakumtunda, pitilizani kupindika 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 dumbbell kumalo oyambira pamene mukupuma. Bweretsani kubwereza zomwe akulimbikitsidwa ndikusinthana manja.

Izinto zokwenza Dumbbell Standing Single Spider Curl

  • Mayendedwe Oyendetsedwa: Ndikofunikira kuwongolera kayendetsedwe kake panthawi yonse yolimbitsa thupi. Pang'onopang'ono piritsani dumbbell ndikusunga mkono wanu wakumtunda. Khungu liyenera kugwira ntchito zonse. Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu. Pewani kulakwitsa kofala kogwiritsa ntchito msana kapena mapewa anu kuti mukweze kulemera kwanu, zomwe zingayambitse kuvulala ndipo sizingalondole bwino ma biceps anu.
  • Kuchepetsa Pang'onopang'ono: Tsitsani dumbbell kubwerera pamalo oyambira pang'onopang'ono komanso mowongolera. Izi zimathandiza kusunga

Dumbbell Standing Single Spider Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Standing Single Spider Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Standing Single Spider Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Mofanana ndi zolimbitsa thupi zilizonse, oyamba kumene ayenera kuganizira za kuphunzira njira yoyenera asanawonjezere kulemera. Ndizothandizanso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Standing Single Spider Curl?

  • Dumbbell Incline Single Spider Curl: Kusinthaku kumachitika pa benchi yokhotakhota, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera ma biceps kuchokera mbali ina.
  • Dumbbell Hammer Single Spider Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell mu nyundo (molunjika), yomwe imagwira biceps ndi brachialis, minofu ya kumtunda kwa mkono.
  • Dumbbell Reverse Single Spider Curl: Mukusintha uku, mumagwira dumbbell ndi kanjedza kuyang'ana pansi. Izi zimayang'ana brachioradialis, minofu ya mkono.
  • Dumbbell Concentration Single Spider Curl: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi chigongono chanu chili mkati mwa ntchafu yanu, zomwe zimathandiza kupatutsa ma biceps kuti muzichita masewera olimbitsa thupi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Standing Single Spider Curl?

  • Hammer Curls: Zochita izi zimayang'ananso ma biceps ndi brachialis, koma kusalowerera ndale komwe kumagwiritsidwa ntchito popiringa nyundo kumayika kutsindika kwambiri pa brachialis ndi brachioradialis, kupereka kulimbitsa thupi kowonjezera kwa Dumbbell Standing Single Spider Curl ndikuthandizira kukulitsa makulidwe a mkono ndi mphamvu.
  • Ma Tricep Dips: Ngakhale kuti masewerawa amakhudza kwambiri ma triceps, amachititsanso ma biceps pang'ono, kupereka masewera olimbitsa thupi oyenerera pamene akuphatikizidwa ndi Dumbbell Standing Single Spider Curl ndikuthandizira kupititsa patsogolo mphamvu zonse za mkono ndi kukhazikika.

Amaxabiso angamahlekwane kanye Dumbbell Standing Single Spider Curl

  • Kulimbitsa thupi kwa Dumbbell Spider Curl
  • Zolimbitsa thupi za Single Arm Spider Curl
  • Zolimbitsa thupi za Dumbbell za Bicep
  • Zochita zolimbitsa thupi za Upper Arm
  • Dumbbell Bicep Curl zosiyanasiyana
  • Stand Spider Curl yokhala ndi Dumbbell
  • Dumbbell Spider Curl yokhala ndi dzanja limodzi
  • Maphunziro a Bicep ndi Dumbbells
  • Kulimbitsa thupi kwambiri kwa Upper Arm ndi Dumbbell
  • Njira zapamwamba za Dumbbell Bicep Curl