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Mlaliki Atakhala Pampando

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachialis
Amashwa eqhaphoBiceps Brachii, Brachioradialis
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Ukuxhumana kwe Mlaliki Atakhala Pampando

The Seated Preacher Curl ndi njira yophunzitsira mphamvu yomwe imayang'ana kudzipatula ndikumanga ma biceps. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika komanso kuyang'ana kwambiri mawonekedwe. Anthu amatha kusankha kuchita masewerawa kuti awonjezere kutanthauzira kwa minofu ya mkono, kulimbitsa mphamvu zam'mwamba, komanso kulimbikitsa kukhazikika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mlaliki Atakhala Pampando

  • Gwirani ma EZ bar kapena ma dumbbells ndikugwira pansi, manja ang'onoang'ono akuyang'ana mmwamba, ndipo khalani pansi pa benchi ya alaliki, kuyika manja anu akumtunda pazitsulo ndikutambasula manja anu mokwanira.
  • Sungani zigongono zanu mokhazikika, pindani kulemera kwake posinthira ma biceps anu, mpaka mikono yanu yakutsogolo ikhale yoyima ndipo ma biceps anu atakhazikika.
  • Gwirani malowo kwa mphindi imodzi, ndikufinya ma biceps anu pamwamba pa kayendetsedwe kake.
  • Pang'onopang'ono kuchepetsa kulemera kwanu kubwerera kumalo oyambira, kutambasula manja anu mokwanira ndi kutambasula ma biceps anu, kenaka bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mlaliki Atakhala Pampando

  • **Kuyenda Koyendetsedwa**: Mukamachita masewera olimbitsa thupi, pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa bwino pokweza ndi kutsitsa kulemera kwake. Izi zidzakuthandizani kugwirizanitsa ma biceps anu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • **Kuyenda Kwathunthu**: Kulakwitsa kwina kofala sikugwiritsa ntchito kusuntha konse. Yesetsani kutambasula manja anu pansi pa kayendetsedwe kake popanda kutseka zigongono zanu, ndi kupindika kulemera kwake mpaka ma biceps anu atakhazikika. Izi zidzaonetsetsa kuti minofu ikugwira ntchito kwambiri.
  • **Pewani Kulemetsa **: Osayamba ndi zolemetsa zolemetsa. Kuchulukirachulukira kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike. Yambani pomwe

Mlaliki Atakhala Pampando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mlaliki Atakhala Pampando?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Preacher Curl. Komabe, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa kusunga mawonekedwe oyenera kuti ateteze kuvulala. Ndibwinonso kuti oyamba kumene akhale ndi mphunzitsi kapena munthu wodziwa zambiri yemwe amawatsogolera pazochitikazo kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mlaliki Atakhala Pampando?

  • Incline Preacher Curl: Mu kusiyana kumeneku, benchi imayikidwa pamtunda, yomwe imasintha mbali ya kukana ndikuwongolera mbali zosiyanasiyana za bicep.
  • One-Arm Preacher Curl: Mtunduwu umaphatikizapo kupindika mkono umodzi panthawi imodzi, zomwe zimakulolani kuyang'ana pa bicep iliyonse payekha ndipo zingathandize kukonza kusalinganika kwa minofu.
  • Mlaliki wa Hammer Curl: M'malo mwachizoloŵezi chogwiritsira ntchito, mumagwiritsa ntchito dumbbell kapena barbell mu nyundo (ndi manja anu akuyang'anizana), zomwe zimayang'ana minofu ya brachialis ndi brachioradialis kuwonjezera pa biceps.
  • Reverse Preacher Curl: Kusiyanaku kumaphatikizapo kugwirizira barbell ndikugwira mopitilira muyeso (miyendo kuyang'ana pansi), zomwe zimagogomezera brachioradialis ndi minyewa yotuluka pamphumi.

Izinto zokufunda ezishisa ezivumelekile Mlaliki Atakhala Pampando?

  • Hammer Curls ndizothandiza kwambiri kwa Seated Preacher Curls chifukwa samangogwira ntchito za biceps, komanso amagwiritsa ntchito brachialis ndi brachioradialis, minofu iwiri yomwe ingathe kuwonjezera kukula kwakukulu kwa mikono.
  • Concentration Curls ndi wothandizira bwino kwa Seated Preacher Curls pamene amalekanitsa ma biceps mofanana, koma chifukwa cha malo a mkono, amatsindika kwambiri nsonga ya bicep, kuthandiza kumanga minofu yomwe imasirira 'nsonga'.

Amaxabiso angamahlekwane kanye Mlaliki Atakhala Pampando

  • "Dumbbell Atakhala Mlaliki Curl"
  • "Kulimbitsa thupi kwa Biceps ndi Dumbbell"
  • "Zochita Zolimbitsa Thupi Zapamwamba"
  • "Dumbbell Preacher Curl Technique"
  • "Atakhala Biceps Curl"
  • "Zochita za Arm Toning ndi Dumbbell"
  • "Mlaliki Atakhala Pampando wa Biceps"
  • "Intense Upper Arm Workout"
  • "Dumbbell Exercise for Arm Minofu"
  • "Kusiyanasiyana kwa Bicep Curl"