Mlaliki Curl
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Ukuxhumana kwe Mlaliki Curl
The Preacher Curl ndi masewera olimbitsa thupi omwe amayang'ana pa bicep omwe amathandizira kulimbikitsa ndi kulimbitsa minofu yakumtunda kwa mkono, kupereka njira yolunjika kuposa ma curls achikhalidwe. Ndizoyenera aliyense kuyambira oyamba kumene mpaka odziwa masewera olimbitsa thupi omwe akufuna kudzipatula ndikukulitsa minofu yawo ya bicep. Anthu amatha kusankha masewerowa chifukwa amatha kupititsa patsogolo kukongola kwa mkono, kulimbitsa thupi lapamwamba, ndikuthandizira kuchita bwino pamasewera ndi zochitika zomwe zimafuna kuyenda mwamphamvu kwa mkono.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Mlaliki Curl
- Tengani ma barbell kapena ma dumbbells ndikugwira pansi pamanja, kuonetsetsa kuti manja anu ali motalikirana ndi mapewa.
- Pang'onopang'ono piritsani kulemera kwake, ndikusunga mikono yanu yakumtunda ndi zigongono zanu pabedi, mpaka ma biceps anu atakhazikika komanso pamapewa.
- Gwirani malowo kwa mphindi imodzi ndikufinyani ma biceps anu pamwamba pa kayendetsedwe kake.
- Pang'onopang'ono kuchepetsa kulemera kubwerera kumalo oyambira, kusunga kulamulira ndi kukana kukoka kwa mphamvu yokoka. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Mlaliki Curl
- Kuyika kwa Chigongono: Gwirani ma barbell kapena ma dumbbell ndi manja anu kuyang'ana mmwamba. Manja anu ayenera kukhala motalikirana ndi mapewa. Onetsetsani kuti zigongono zanu zikugwirizana ndi mapewa anu ndipo musatuluke. Izi zidzakuthandizani kulunjika ma biceps anu bwino. Cholakwika chofala ndikulola kuti zigongono zichoke pamapewa, zomwe zingayambitse kupsinjika kwa mapewa.
- Mayendedwe Oyendetsedwa: Yang'anani kwambiri pakuyenda pang'onopang'ono, koyendetsedwa, pokweza ndi kutsitsa kulemera. Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yanu.
Mlaliki Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Mlaliki Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Preacher Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndizothandizanso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti akuwonetseni kaye njira yoyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Mlaliki Curl?
- Reverse Preacher Curl: M'malo mopinda zikhato zanu m'mwamba, mukusintha uku, mumapinda manja anu pansi, zomwe zimaloza minofu yapamphuno pamodzi ndi biceps.
- One-Arm Dumbbell Preacher Curl: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito dumbbell ndi dzanja limodzi panthawi, zomwe zingathandize kudzipatula ndi kuyang'ana pa mkono uliwonse payekha.
- Hammer Preacher Curl: Pakusiyana uku, mumagwira ma dumbbells mu nyundo (makamaka akuyang'anizana), zomwe zimayang'ana minofu ya brachialis ndi brachioradialis pamodzi ndi biceps.
- Cable Preacher Curl: Kusiyanaku kumaphatikizapo kugwiritsa ntchito makina opangira chingwe, omwe amapereka kukangana kosalekeza pa biceps panthawi yonseyi.
Izinto zokufunda ezishisa ezivumelekile Mlaliki Curl?
- Tricep Dips: Pamene Mlaliki wa Curls amayang'ana pa biceps, Tricep Dips imayang'ana gulu lotsutsana la minofu, triceps, lomwe limathandiza kulimbitsa mphamvu ya mkono ndikuletsa kusamvana kwa minofu.
- Concentration Curls: Zochita izi zimasiyanitsanso ma biceps ofanana ndi Preacher Curls, koma amalola kuti pakhale kusuntha kwakukulu, komwe kungayambitse kukula kwa minofu ndi kufananiza.
Amaxabiso angamahlekwane kanye Mlaliki Curl
- Mlaliki wa Barbell Curl
- Zochita Zolimbitsa Thupi za Bicep
- Upper Arm Workout
- Masewera olimbitsa thupi a Biceps
- Mlaliki Curl Technique
- Momwe mungapangire ma Curls a Mlaliki
- Zolimbitsa Thupi za Barbell za Upper Arms
- Bicep Building Workouts
- Buku la Preacher Curl Form
- Kuchita Zolimbitsa Thupi za Bicep ndi Barbell