Mapiritsi a Barbell Biceps
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Ukuxhumana kwe Mapiritsi a Barbell Biceps
Barbell Biceps Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps, komanso amalowetsa manja ndi mapewa, kulimbikitsa kukula kwa minofu ndi kupirira. Ndizoyenera kwa aliyense kuyambira oyamba kumene kupita othamanga apamwamba, chifukwa kulemera kwa barbell kumatha kusinthidwa malinga ndi milingo yamphamvu yamunthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangowonjezera mphamvu ndi kukula kwa mkono, komanso zimawonjezera mphamvu zogwira, zomwe zimakhala zopindulitsa pamasewero ena okweza zitsulo ndi ntchito za tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapiritsi a Barbell Biceps
- Sungani zigono zanu pafupi ndi torso yanu nthawi zonse, ndipo gwirani manja anu akumtunda, kenaka mutulutse ndi kupindika zolemerazo pamene mukugwira biceps.
- Pitirizani kukweza kulemera kwanu mpaka ma biceps anu atakhazikika bwino ndipo bala ili pamapewa pamene mukugwira malo ogwirizana ndi kupuma pang'ono pamene mukufinya ma biceps anu.
- Tsopano, lowetsani mpweya ndipo pang'onopang'ono muyambe kutsitsa kapamwamba kubwerera kumalo oyambirira.
- Bwerezani masitepe awa kuti mubwereze kubwereza zomwe mukufuna kuchita.
Izinto zokwenza Mapiritsi a Barbell Biceps
- Mayendedwe Oyendetsedwa: Osathamangira kuyenda. Kwezani barbell pang'onopang'ono, mowongolera, kuyang'ana kwambiri kugunda kwa minofu osati pa zolemera zomwe mukukweza. Tsitsani mmbuyo ndikuwongolera kofanana. Izi zimalepheretsa kusuntha kwamphamvu komwe kumatha kusokoneza minofu yanu.
- Pewani Kulemera Kwambiri: Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera komwe mungathe kukweza kwa 10-12 reps ndi mawonekedwe abwino ndikuwonjezera pang'onopang'ono pamene mukukula.
- Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana panthawi yolimbitsa thupi. Izi zikutanthauza kutsitsa kulemera njira yonse
Mapiritsi a Barbell Biceps Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Mapiritsi a Barbell Biceps?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell 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 kuti oyamba kumene alandire malangizo kuchokera kwa katswiri wolimbitsa thupi kuti awonetsetse kuti akuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapiritsi a Barbell Biceps?
- Mlaliki Wokhotakhota: Mukusintha uku, mumagwiritsa ntchito benchi yolalikira kuti mulekanitse ma biceps pochotsa kuthekera kogwiritsa ntchito minofu ina panthawi yolimbitsa thupi.
- Close-Grip Barbell Curl: Pochepetsa kugwirira kwanu pa barbell, mutha kutsindika kwambiri mutu wakunja wa biceps ndikuwonjezera makulidwe onse a mkono.
- Wide-Grip Barbell Curl: Mosiyana ndi izi, pokulitsa kugwira kwanu, mutha kulunjika mutu wamkati wa biceps, ndikuthandizira kumanga pachimake.
- Kokani Curl: Pakusiyana uku, mumasunga chitsulocho pafupi ndi thupi ndikuchikokera mmwamba pamodzi ndi torso mpaka mapewa, zomwe zimawonjezera kutsegula kwa mutu wautali wa biceps.
Izinto zokufunda ezishisa ezivumelekile Mapiritsi a Barbell Biceps?
- Ma Tricep Dips amathandizira Barbell Biceps Curls pogwira ntchito pamagulu otsutsana a minofu, ma triceps, omwe angathandize kupititsa patsogolo mphamvu ya mkono wonse ndikuwongolera kukula kwa minofu.
- Concentration Curls ndi ntchito ina yofananira yomwe imathandizira Barbell Biceps Curls pamene amalekanitsa minofu ya biceps, kupititsa patsogolo kutanthauzira kwa minofu ndi mphamvu zomwe zimapezedwa kuchokera kumayendedwe apawiri a zopiringa.
Amaxabiso angamahlekwane kanye Mapiritsi a Barbell Biceps
- Barbell Biceps Workout
- Ntchito Yolimbitsa Mkono Wapamwamba
- Biceps Curl ndi Barbell
- Zolimbitsa Thupi za Barbell za Biceps
- Arm Toning ndi Barbell
- Maphunziro a Biceps ndi Barbell
- Barbell Workout ya Upper Arms
- Zolimbitsa Thupi Zomanga Biceps
- Kulimbitsa Mphamvu kwa Biceps
- Kumanga Minofu ndi Barbell Biceps Curl