Thumbnail for the video of exercise: Mlaliki wa Barbell Curl

Mlaliki wa Barbell Curl

Umakhi woMsebenzi

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

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mlaliki wa Barbell Curl

Barbell Preacher Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kupititsa patsogolo minyewa ya minofu ndikuwonjezera mphamvu zakumtunda. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amapereka bata ndikulekanitsa ma biceps, kuchepetsa chiopsezo chovulala. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo kukongola kwa manja, kulimbitsa mphamvu zogwira, ndikuthandizira kuchita bwino pamasewero ena apamwamba a thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mlaliki wa Barbell Curl

  • Gwirani kansalu kotchinga ndi m'manja, manja m'lifupi m'lifupi mwake ndi kuyika manja anu pa benchi ya alaliki.
  • Ndi zigongono zanu zopindika pang'ono, pindani pang'onopang'ono chitsulocho molunjika pamapewa anu, manja anu akumtunda ndi zigongono zanu zizikhala pa benchi.
  • Pamene barbell ili pamtunda wa mapewa, gwirani malo kwa kamphindi kuti muwonjeze kugwedezeka mu biceps yanu.
  • Pang'onopang'ono tsitsani barbell kubwerera pamalo oyambira, kuwonetsetsa kuti mayendedwe anu akuwongolera komanso osalala, ndikumaliza kubwereza kumodzi. Bwerezani nambala yomwe mukufuna yobwereza.

Izinto zokwenza Mlaliki wa Barbell Curl

  • **Kuyenda Kolamuliridwa:** Pewani chiyeso chokweza belu mwachangu kapena ndikuyenda movutikira. M'malo mwake, kwezani barbell pang'onopang'ono, molamulirika, kuyang'ana kwambiri kugunda kwa minofu ndi kumasuka. Izi zidzathandiza kukulitsa mphamvu ya masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
  • **Pewani Kukulitsa Kwathunthu:** Osatambasula manja anu mokwanira pansi pakuyenda. Kulakwitsa kofala kumeneku kungayambitse kupsinjika kosayenera pazigono zanu. M'malo mwake, siyani kuwonjezereka kwathunthu kuti musunge ma biceps anu ndikuteteza mafupa anu.
  • **Kulemera Koyenera:** Sankhani kulemera koyenera kwa mulingo wanu wolimbitsa thupi. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala

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 kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ayeneranso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwayang'anira kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mlaliki wa Barbell Curl?

  • Mlaliki Wamkono Umodzi: Kusiyanaku kumayang'ana pa mkono umodzi panthawi imodzi, pogwiritsa ntchito dumbbell kapena barbell, zomwe zingathandize kuthetsa kusamvana kulikonse kwa minofu.
  • Incline Preacher Curl: Kusiyanaku kumachitika pa benchi yopendekera, yomwe imasintha mbali ya piritsi ndikulunjika mbali zosiyanasiyana za minofu ya bicep.
  • Reverse Preacher Curl: Kusiyanaku kumaphatikizapo kugwira nthiti ndi zikhatho zoyang'ana pansi, zomwe zimayang'ana minofu ya brachialis ndi manja.
  • Cable Preacher Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse yoyendayenda, kuonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Mlaliki wa Barbell Curl?

  • Ma Curls Oyikirapo: Izi zimathandiziranso Barbell Preacher Curls chifukwa amalekanitsa minofu ya biceps brachii. Poyang'ana pa mkono umodzi panthawi, amalola kukhazikika kwambiri ndipo angathandize kukonza kusalinganika kulikonse mu mphamvu ya mkono.
  • Chin-ups: Chin-ups amathandizira Barbell Preacher Curls popeza samangoyang'ana ma biceps okha komanso minofu yakumbuyo. Zolimbitsa thupi zophatikizikazi zitha kuthandizira kulimbitsa thupi lonse komanso kukhazikika, zomwe zitha kupititsa patsogolo mphamvu ya ma curls olalikira.

Amaxabiso angamahlekwane kanye Mlaliki wa Barbell Curl

  • Barbell Preacher Curl yolimbitsa thupi
  • Zochita zolimbitsa thupi za Biceps
  • Zolimbitsa thupi za barbell zam'manja
  • Zochita za Preacher Curl
  • Zochita za Barbell za biceps
  • Zolimbitsa thupi za toning
  • Bicep curl zosiyanasiyana
  • Zochita zolimbitsa thupi za manja apamwamba
  • Njira ya Barbell Preacher Curl
  • Zochita zolimbitsa thupi za biceps