Thumbnail for the video of exercise: Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota

Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota

The Standing One Arm Concentration Curl ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri ma biceps, komanso kumapangitsa kuti mkono ukhale wolimba komanso wolimba. Zochita izi ndi zabwino kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amalola kuti minofu ikhale yokhazikika ndipo imatha kusinthidwa mwamphamvu ndi zolemera zosiyanasiyana. Anthu angasankhe kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kuwonjezera kutanthauzira kwa minofu, ndi kupindula ndi kuthekera kwake kukonza kusalinganika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota

  • Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno, kulola dzanja lanu logwira dumbbell likhale molunjika ndikusunga dzanja lina m'chiuno mwanu kapena kupumira pa ntchafu yanu kuti mukhale bwino.
  • Pang'onopang'ono piringizani dumbbell molunjika pachifuwa chanu, ndikuyika chigongono chanu pafupi ndi thupi lanu ndikuwonetsetsa kuti mkono wanu wokha ukuyenda.
  • Imani kwakanthawi pamene dumbbell ili pachifuwa, ndikufinya bicep yanu pamwamba pa kayendetsedwe kake.
  • Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira kuti mumalize kubwereza kamodzi, kenaka sinthani manja ndikubwereza ndondomekoyi.

Izinto zokwenza Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota

  • ** Kuyika Mkono Moyenera **: Pumitsani dzanja lanu laulere m'chiuno mwanu kapena kumbuyo kwanu kuti musagwiritse ntchito kuthandizira kukweza. Dzanja lanu logwira ntchito liyenera kutambasulidwa mokwanira ndipo kumbuyo kwa mkono wanu wakumtunda kuyenera kukhala mkati mwa ntchafu yanu ya mbali imodzi. Kulakwitsa kofala ndiko kusasunga mkono wakumtunda, zomwe zingayambitse kugwiritsa ntchito minofu ya m'mapewa m'malo molunjika pa biceps.
  • **Kuyenda Koyendetsedwa**: Petani kulemera kwinaku mukusunga thupi lanu lakumtunda ndi kumtunda kwa mkono wanu wogwira ntchito. Dzanja lanu lokhalo liyenera kusuntha. Yesetsani kulemera kwanu potsika komanso pokwera. Pewani kulakwitsa kulola kulemera kutsika mwachangu kapena kugwiritsa ntchito mphamvu

Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing One Arm Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi ndizabwino kwambiri zopatulira ma biceps ndipo zitha kukhala zowonjezera pakuchita masewera olimbitsa thupi kwa omwe akuyamba kumene. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera kuti muwonjezere zotsatira ndikupewa kuvulala. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunsa katswiri wolimbitsa thupi kuti akuthandizeni.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota?

  • Hammer Concentration Curl: M'malo mogwiritsa ntchito chikhalidwe, mumagwira dumbbell molunjika, ndikugwira ma biceps ndi manja anu.
  • Incline Concentration Curl: Kusiyanaku kumachitika pa benchi yolowera yomwe imasintha mbali ya masewera olimbitsa thupi, kulunjika ma biceps mwanjira ina.
  • Kupiringa Kwa Mikono Yamanja Awiri: Kusiyanaku kumaphatikizapo kupindika mikono yonse nthawi imodzi, zomwe zimatha kuwonjezera mphamvu ya masewera olimbitsa thupi ndikuchita ma biceps onse nthawi imodzi.
  • Mlaliki Wokhotakhota: Kusinthaku kumagwiritsa ntchito benchi yolalikira kuti ipititse patsogolo kulekanitsa ma biceps ndikuchepetsa kukhudzidwa kwa minofu ina.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota?

  • Tricep Dips: Pamene Kuyimirira Mkono Woyimilira Mkono Wokhazikika kumayang'ana pa biceps, Tricep Dips imathandizira poyang'ana gulu la minofu yotsutsana, triceps, potero kuonetsetsa kuti chitukuko chikukula bwino komanso kupewa kusamvana kwa minofu.
  • Ma Curls Olalikira: Amakhalanso ndi ma biceps, ofanana ndi Standing One Arm Concentration Curl, koma amatsindika gawo lapansi la biceps ndikupereka mbali yosiyana ya kukana, motero kukulitsa kukula kwa minofu ndi mphamvu.

Amaxabiso angamahlekwane kanye Kuyimirira Mkono Umodzi Wokhotakhota Wokhotakhota

  • One Arm Dumbbell Curl
  • Bicep Concentration Curl
  • Kuchita Zolimbitsa Thupi za Bicep
  • Single Arm Dumbbell Curl
  • Upper Arm Workout ndi Dumbbell
  • Kuchita Zolimbitsa Thupi za Bicep
  • One Arm Concentration Curl
  • Dumbbell Yoyimirira Bicep Curl
  • Single Arm Bicep Workout
  • Kuchita masewera olimbitsa thupi a Upper Arm Toning