Mlaliki wa Barbell Curl
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Ukuxhumana kwe Mlaliki wa Barbell Curl
Barbell Preacher Curl ndi masewera olimbitsa thupi omwe amayang'ana ma biceps ndikupereka kudzipatula kwa minofu. Kulimbitsa thupi kumeneku ndikopindulitsa makamaka kwa anthu omwe akufuna kuwonjezera mphamvu za mkono ndikutanthauzira ma biceps awo. Anthu amatha kusankha izi chifukwa chotha kuyang'ana kwambiri kupsinjika kwa minofu, kulimbikitsa kukula ndi tanthauzo, komanso kuthandizira kukulitsa mphamvu zakumtunda kwa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Mlaliki wa Barbell Curl
- Tengani barbell ndikugwira pansi pomwe manja anu ayang'ana mmwamba, ndipo manja anu ali motalikirana ndi mapewa.
- Mikono yanu itatambasulidwa bwino ndipo zigongono zanu zili pafupi ndi thupi lanu, pindani chingwecho molunjika pamapewa anu ndikusunga mikono yanu yakumtunda.
- Imani pamwamba pa kupindika kwakanthawi, ndikufinya mabiceps anu.
- Pang'onopang'ono tsitsani barbell kubwerera pamalo oyamba, kuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso amadzimadzi.
Izinto zokwenza Mlaliki wa Barbell Curl
- **Kuyenda Koyendetsedwa**: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza belu lotchinga. Kuyenda kwanu kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana pa bicep minofu. Kwezani barbell mpaka manja anu ali ofukula, imirirani kwakanthawi kuti mumve kugundana kwa ma biceps anu, ndiyeno, tsitsani pang'onopang'ono kumbuyo komwe kuli koyambira.
- **Pewani Kutseka Zigongono Zanu**: Mukamatambasula manja anu, pewani kutseka zigongono zanu chifukwa izi zitha kusokoneza mfundo mopanda chifukwa komanso kuvulala. Pitirizani kupindika pang'ono m'miyendo yanu ngakhale pansi pakuyenda.
Mlaliki wa Barbell Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Mlaliki wa Barbell Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Preacher Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga nthawi zonse, aliyense woyambitsa masewera olimbitsa thupi atsopano ayenera kukaonana ndi katswiri wazachipatala kapena wophunzitsa masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Mlaliki wa Barbell Curl?
- Mlaliki Wamkono Umodzi: Kusiyanaku kumayang'ana pa mkono umodzi pa nthawi, zomwe zimapangitsa kuti pakhale kuwonjezereka kwa bicep minofu ya mkono uliwonse payekha.
- Incline Preacher Curl: Pakusiyana uku, benchi imayikidwa pamtunda, kusintha mbali ya masewera olimbitsa thupi ndikuyang'ana mbali zosiyanasiyana za bicep minofu.
- Reverse Grip Preacher Curl: Kusiyanaku kumagwiritsa ntchito kugwiritsira ntchito pansi pa barbell, yomwe imayang'ana minofu ya brachialis yomwe ili pansi pa bicep minofu.
- Cable Preacher Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, kumapereka kukanikiza kosalekeza pa minofu ya bicep panthawi yonseyi.
Izinto zokufunda ezishisa ezivumelekile Mlaliki wa Barbell Curl?
- Tricep Dips: Zochita izi zimakwaniritsa Barbell Preacher Curls pamene zimayang'ana triceps, gulu lotsutsana la minofu ku biceps. Kugwira ntchito pamagulu onse a minofu kungathandize kukhalabe ndi mphamvu zogwira ntchito zapamwamba komanso kupewa kusamvana kwa minofu.
- Ma Curls Oyikirapo: Monga Barbell Preacher Curls, masewerawa amalekanitsa ma biceps koma kuchokera kumbali ina, zomwe zingathandize kuonetsetsa kuti bicep ikukulirakulira komanso kupititsa patsogolo kulimbitsa thupi kwanu.
Amaxabiso angamahlekwane kanye Mlaliki wa Barbell Curl
- Barbell Preacher Curl yolimbitsa thupi
- Zochita zolimbitsa thupi za Bicep
- Kukweza kwa mkono wapamwamba ndi barbell
- Zochita za Barbell za biceps
- Kulimbitsa thupi kwa mlaliki wopiringa mkono
- Kumanga minofu yam'mwamba yamkono ndi barbell
- Bicep curl zosiyanasiyana
- Njira ya Barbell Preacher Curl
- Momwe mungapangire Barbell Preacher Curls
- Zochita zolimbitsa thupi zolimbitsa thupi