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Kuyimirira Kwambiri Kumangirira Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis
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Ukuxhumana kwe Kuyimirira Kwambiri Kumangirira Biceps Curl

The Standing Wide Grip Biceps Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps, komanso akugwira manja ndi mapewa. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kulimbitsa mphamvu zawo zakumtunda, kuwongolera matanthauzidwe a minofu, komanso kulimbikitsa kugwira ntchito kwa mkono wonse. Anthu amatha kukonda kusiyanasiyana kwa ma biceps curl chifukwa amalola kusuntha kosiyanasiyana, komwe kungayambitse kukula kwa minofu ndi kupindula kwamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Kwambiri Kumangirira Biceps Curl

  • Sungani zigono zanu pafupi ndi torso yanu nthawi zonse ndikuyamba ndi manja anu motalikirapo, ma barbell pamlingo wa chiuno.
  • Pumulani pang'onopang'ono ndikupindika mmwamba ndikusunga mikono yakumtunda, pitilizani kusuntha mpaka mabelu afika paphewa ndipo ma biceps anu atakhazikika.
  • Gwirani kaye pang'ono pamwamba pa kayendetsedwe kake, kenaka mupumule pamene mukutsitsa pang'onopang'ono barbell kubwerera kumalo oyambira.
  • Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe olondola nthawi yonseyi.

Izinto zokwenza Kuyimirira Kwambiri Kumangirira Biceps Curl

  • Kuyenda Pang'onopang'ono ndi Kuwongolera: Pang'onopang'ono kupindika zolemera kwinaku mukusunga mikono yanu yakumtunda, tulutsani mpweya pamene mukuchita izi. Pitirizani kukweza zolemera mpaka ma biceps anu atakhazikika ndipo bala ili pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu. Kusuntha koyendetsedwa kumeneku kumathandizira kukulitsa kukhudzidwa kwa minofu ndikuletsa kuvulala.
  • Pewani Kugwiritsa Ntchito Msana Kapena Mapewa Anu: Kulakwitsa kofala ndiko kugwiritsa ntchito msana kapena mapewa anu kuti mukweze zolemera, zomwe zingayambitse kuvulala ndi maphunziro osagwira mtima a biceps. Zigongono zanu ziyenera kukhala gawo lokhalo lomwe likuyenda panthawi yamasewerawa.
  • Kuyenda Kwathunthu: Tsitsani zolemera kumbuyo

Kuyimirira Kwambiri Kumangirira Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Kwambiri Kumangirira Biceps Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Wide Grip Biceps 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. Nthawi zonse ndi bwino kukhala ndi katswiri wolimbitsa thupi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu mukayamba masewera atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Kwambiri Kumangirira Biceps Curl?

  • Hammer Wide Grip Biceps Curl: M'malo mogwira mwachikhalidwe, mumagwira ma barbell kapena ma dumbbell ndi nyundo (makamaka kuyang'anana), yomwe imalunjika ku brachialis, minofu yomwe ili pansi pa biceps.
  • Reverse Wide Grip Biceps Curl: Kusinthaku kumaphatikizapo kugwira chotchinga ndi manja anu moyang'ana pansi, chomwe chimatha kulunjikanso minofu yam'manja kuwonjezera pa biceps.
  • Concentration Wide Grip Biceps Curl: Izi zimachitika mutakhala pa benchi, ndi chigongono cha mkono wanu wopindika ukukhazikika pa ntchafu yanu yamkati, zomwe zimalola kuyang'ana kwambiri minofu ya bicep.
  • Incline Wide Grip Biceps Curl: Kusinthaku kumachitika mutagona pa benchi yolowera, yomwe imasintha mawonekedwe a masewerawo ndi

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Kwambiri Kumangirira Biceps Curl?

  • Concentration Curls amathanso kupititsa patsogolo mphamvu ya Standing Wide Grip Biceps Curl pamene amalekanitsa ma biceps, kulola kuti minofu ikule komanso kuwonjezeka kwa mphamvu.
  • Tricep Dips sikuti amangolimbitsa masewera olimbitsa thupi poyang'ana ma triceps, komanso amachititsa kuti minofu ikhale yokhazikika m'manja ndi mapewa, zomwe zingapangitse mphamvu zonse za mkono ndi kukhazikika, zomwe zikugwirizana ndi ubwino wa Standing Wide Grip Biceps Curl.

Amaxabiso angamahlekwane kanye Kuyimirira Kwambiri Kumangirira Biceps Curl

  • Barbell Bicep Curl
  • Wide Grip Biceps Workout
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm Barbell
  • Kuchita Zolimbitsa Thupi za Bicep
  • Bicep Curl Yoyimirira
  • Arm Toning Barbell Workout
  • Kuchita Zochita Zolimbitsa Thupi Zapamwamba Zamkono
  • Biceps Building Workout
  • Barbell Biceps Curl Technique
  • Kulimbitsa thupi Kwambiri kwa Bicep Barbell