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Dumbbell Zottman Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoBiceps Brachii

Amashwa eqhaphoBrachialis, Brachioradialis

Asa zokubonisa:

Dumbbell Standing Single Spider Curl demonstration

Dumbbell Standing Single Spider Curl

Dumbbell Incline Curl demonstration

Dumbbell Incline Curl

Dumbbell Atakhala Curl demonstration

Dumbbell Atakhala Curl

Biceps Curl Yoyimirira demonstration

Biceps Curl Yoyimirira

Dumbbell Biceps Curl demonstration

Dumbbell Biceps Curl

Dumbbell Imachepetsa Biceps Curl demonstration

Dumbbell Imachepetsa Biceps Curl

Dumbbell Standing Biceps Curl demonstration

Dumbbell Standing Biceps Curl

Dumbbell Incline Hammer Curl demonstration

Dumbbell Incline Hammer Curl

Dumbbell Atakhala Mkati Mwa Biceps Curl demonstration

Dumbbell Atakhala Mkati Mwa Biceps Curl

Njira Zina za Biceps Curl demonstration

Njira Zina za Biceps Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Zottman Curl

Dumbbell Zottman Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps ndi manja, kupereka chitukuko chokwanira chapamwamba. Kuchita masewera olimbitsa thupi kosunthika kumeneku ndi koyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, ndicholinga chowonjezera mphamvu zawo zamanja ndi matanthauzo a minofu. Kuphatikizira Dumbbell Zottman Curl muzochita zanu kumatha kukulitsa mphamvu yanu yogwira, kukulitsa kukula kwa mkono wanu, ndikuthandizira kuti muzichita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu zakumtunda kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Zottman Curl

Mikono yanu yakumtunda ikhale yosasunthika, tulutsani mpweya ndi kupindika zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
Tsopano, m'malo mobwerera pamalo oyamba, tembenuzani manja anu mpaka manja anu ayang'ane pansi. Exhale ndipo pang'onopang'ono muyambe kubweretsa ma dumbbells pansi pogwiritsa ntchito semicircular motion.
Pitirizani kutsitsa zolemera zowerengera zitatu mpaka manja anu atatambasulidwa bwino ndipo ma biceps anu atatambasulidwa. Tembenuzani manja anu kubwerera kumene mukuyambira pamene mukupuma.
Bwerezerani kusuntha kwa kuchuluka koyenera kwa kubwereza.

Izinto zokwenza Dumbbell Zottman Curl

Mayendedwe Oyendetsedwa: Cholakwika chimodzi chofala ndikuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera. Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono, mowongolera. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
Kugwira Moyenera: Gwirani ma dumbbells mwamphamvu koma osagwira molimba kwambiri. Manja anu ayenera kuyang'ana mmwamba kumayambiriro kwa masewerawo ndipo ayenera kuzungulira kuyang'ana pansi pamwamba pa kupindika. Kusatembenuza mawondo kapena kusunga zolemera kwambiri kumachepetsa mphamvu ya masewerawo ndikupangitsa kuti dzanja likhale lolimba.
Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Yambani ndi manja anu atatambasula kwathunthu ndi kupindika zolemera mpaka

Dumbbell Zottman Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Zottman Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Zottman Curl. Komabe, ndikofunikira kuti ayambe ndi kulemera kopepuka kuti atsimikizire kuti atha kukhalabe ndi mawonekedwe abwino ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kukhala ndi nthawi yophunzira njira yoyenera ndipo angafune kukhala ndi mphunzitsi kapena mnzanu wodziwa zambiri kuti aziyang'anira poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Zottman Curl?

Seated Zottman Curl: Mtunduwu umachitika mutakhala pa benchi, zomwe zimathandiza kudzipatula ma biceps ndi mikono yakutsogolo pochepetsa kuthekera kogwiritsa ntchito mphamvu.
Hammer Zottman Curl: Kusiyanasiyana kumeneku kumaphatikizapo kugwira ma dumbbells osalowerera ndale (miyendo ikuyang'anizana) panthawi yonseyi, yomwe imatsindika za brachialis ndi brachioradialis minofu.
Mlaliki Zottman Curl: Baibuloli limachitidwa pa benchi yolalikira, yomwe imathandizanso kulekanitsa ma biceps ndi mikono yakutsogolo pokhazikika mikono yakumtunda.
Concentration Zottman Curl: Kusiyanaku kumachitika mutakhala ndi chigongono chanu pantchafu yanu yamkati, yomwe imapereka mlingo wapamwamba wa kudzipatula kwa bicep ndikuletsa kugwiritsa ntchito minofu yachiwiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Zottman Curl?

Ma Tricep Dips: Pomwe ma curls a Zottman amagwira ntchito m'mabiceps ndi manja, ma tricep dips amayang'ana gulu la minofu yotsutsana - ma triceps. Izi zimathandiza kuti chitukuko chikhale choyenera komanso kupewa kusamvana kwa minofu.
Reverse Barbell Curls: Zochita izi, monga Zottman curl, zimayang'ana pa biceps ndi minofu yapamphumi koma amagwiritsa ntchito chotchinga m'malo mwa ma dumbbell, kupereka kukana kosiyana ndi kulimbikitsa mphamvu yogwira.

Amaxabiso angamahlekwane kanye Dumbbell Zottman Curl

Zottman Curl zolimbitsa thupi
Dumbbell Zottman Curl kwa biceps
Kuchita masewera olimbitsa thupi ndi ma dumbbells
Kulimbitsa ma biceps ndi Zottman Curl
Zolimbitsa thupi za Dumbbell za manja apamwamba
Kuchita masewera olimbitsa thupi a Bicep
Njira ya Zottman Curl
Momwe mungapangire Zottman Curl
Zochita za Dumbbell za minofu ya mkono
Zottman Curl chifukwa champhamvu ya mkono