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Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika

Dumbbell Standing One Arm Concentration Curl ndi masewera olimbitsa thupi omwe amayang'ana ma biceps ndikulimbikitsa kudzipatula. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kupita kutsogola, kuyang'ana kupititsa patsogolo mphamvu ya mkono ndi tanthauzo. Anthu angafune kuchita izi kuti azichita bwino popititsa patsogolo kuyang'ana kwa minofu, kulimbikitsa symmetry, ndikupereka kusuntha kwakukulu kuposa ma curls achikhalidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika

  • Ikani dzanja lanu laulere m'chiuno mwanu kuti likuthandizireni ndipo mkono womwe wagwira dumbbell ulende motalikira, chikhatho chanu chikuyang'ana kutsogolo.
  • Pang'onopang'ono matembenuzireni dumbbell molunjika paphewa lanu, ndikusunga mkono wanu wakumtunda ndikugwiritsa ntchito mkono wanu wokha kuti mukweze kulemera kwake.
  • Gwirani chidule pamwamba kwa kamphindi, ndiye pang'onopang'ono muchepetse dumbbell kubwerera kumalo oyambira.
  • Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthanani manja ndikubwereza masewero olimbitsa thupi.

Izinto zokwenza Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika

  • **Pewani Kugwedezeka**: Kulakwitsa kofala ndiko kugwiritsa ntchito liwiro kugwedeza dumbbell m'mwamba ndi pansi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi, koma zingayambitsenso kuvulala. Kuti mupewe izi, yang'anani kwambiri kugwiritsa ntchito bicep yanu kukweza dumbbell. Khalani chete thupi lanu ndi kuyang'ana pa kulamulira kulemera pamene mukukweza ndi kutsitsa.
  • **Kupuma**: Kumbukirani kupuma. Pumani mpweya pamene mukutsitsa dumbbell ndikutulutsa mpweya mukamapiringa. Kupuma koyenera kumakuthandizani kuti mukhalebe ndi mphamvu zambiri komanso kungakuthandizeni kuti muziganizira kwambiri za kuyenda.
  • **Kulemera

Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Standing One Arm Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimayang'ana ma biceps ndipo zimafunikira kuyang'ana pa kulumikizana kwa minofu ndi malingaliro. Ndibwino kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'anire oyamba kumene kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika?

  • Dumbbell Preacher Curl: Kusinthaku kumaphatikizapo kugwiritsa ntchito benchi yolalikira. Mukupumira mkono wanu pamtunda wotsetsereka wa benchi ndikuchita zopiringa, zomwe zimalekanitsa ma biceps bwino.
  • Itanitsani Dumbbell Curl: Mukusintha uku, mumakhala pa benchi yokhotakhota ndikulola manja anu kugwa. Kenako mumapanga zopiringa, zomwe zimapereka mwayi wokondoweza wa biceps.
  • Hammer Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell ndi kusalowerera ndale (mikhato ikuyang'anizana) ndi kupindika kulemera kwake. Izi zimagwiranso ntchito minofu ya brachialis ndi brachioradialis kuwonjezera pa biceps.
  • Dumbbell Zottman Curl: Mukusintha uku, mumayamba ndi wokhazikika

Izinto zokufunda ezishisa ezivumelekile Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika?

  • Barbell Curl: Ntchitoyi ikugwirizana ndi Dumbbell Standing One Arm Concentration Curl monga imayang'ananso pa biceps. Komabe, kugwiritsa ntchito barbell kungathandize kuonjezera mphamvu zonse ndi minofu chifukwa chokhoza kukweza zolemera kwambiri.
  • Tricep Dips: Ngakhale kuti ntchitoyi imayang'ana kwambiri pa triceps, imathandizira Dumbbell Standing One Arm Concentration Curl polimbikitsa kukula kwa minofu ya mkono. Pogwiritsa ntchito ma biceps ndi ma triceps, mutha kukhala ndi mphamvu zowoneka bwino komanso zofananira zam'mwamba.

Amaxabiso angamahlekwane kanye Dumbbell Yoyimirira Mkono Umodzi Wopendekera Wopindika

  • One Arm Dumbbell Curl
  • Bicep Curl Yoyimirira yokhala ndi Dumbbell
  • Single Arm Concentration Curl
  • Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba
  • Bicep Building yokhala ndi Dumbbell
  • Dzanja Limodzi la Dumbbell Concentration Curl
  • Kuyimirira Mkono Umodzi Bicep Zochita
  • Dumbbell Workout ya Minofu ya Arm
  • Kuyimirira Mkono Umodzi Bicep Curl
  • Kulimbitsa Arm Pamwamba ndi Dumbbell.