Mzere wa Barbell
Umakhi woMsebenzi
Asa zokubonisa:
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Ukuxhumana kwe Mzere wa Barbell
Barbell Curl ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti ayang'ane ma biceps ndikuwongolera mphamvu zam'mwamba. Ndioyenera kwa aliyense, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akuyang'ana kuti apange minofu ndikuwonjezera kutanthauzira kwa mkono. Mwa kuphatikiza ma Barbell Curls muzochita zanu zolimbitsa thupi, mutha kupirira bwino minofu, kulimbitsa manja anu, ndikuwonjezera mphamvu zakumtunda kwanu konse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wa Barbell
- Sungani zigono zanu pafupi ndi chiuno chanu nthawi zonse, ndipo mikono yanu yakumtunda ikhale yosasunthika pamene mukupiringa zolemera pamene mukugwira ma biceps anu.
- Pitirizani kukweza barbell mpaka ma biceps anu agwirizane kwathunthu ndipo bala ili pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
- Pang'onopang'ono yambani kubweretsa barbell pamalo pomwe mukupuma.
- Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.
Izinto zokwenza Mzere wa Barbell
- **Pewani Kugwedezeka**: Kulakwitsa kofala ndiko kugwiritsa ntchito msana kapena mapewa anu kukweza zolemetsa. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi pa biceps yanu, komanso zimatha kuvulaza. Yang'anani pakugwiritsa ntchito ma biceps anu okha kuti mukweze kulemera kwanu, ndikusunga thupi lanu nthawi yonse yoyenda.
- **Kuyenda Koyendetsedwa**: Mukamapanga ma curl, onetsetsani kuti mukuzichita pang'onopang'ono komanso molamulirika. Pewani chiyeso chothamangira kusuntha kapena kusiya kulemera kutsika mofulumira kuchokera pamwamba pa kayendetsedwe kake. Gawo lotsika ndilofunikanso mofanana ndi gawo lokwera la kukula kwa minofu.
- **Kuyenda Kwathunthu**: Kuti mupindule kwambiri ndi masewerawa, onetsetsani
Mzere wa Barbell Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Mzere wa Barbell?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell 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. Ndibwinonso kwa oyamba kumene kukhala ndi mphunzitsi wawo kapena munthu wodziwa bwino kuyang'anira mawonekedwe awo atangoyamba kumene.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wa Barbell?
- The Hammer Curl: Kupiringa uku kumagwiritsa ntchito ma dumbbell osalowerera ndale, kulunjika ma biceps ndi brachialis, minofu yakumtunda kwa mkono.
- The Incline Dumbbell Curl: Imapangidwa pa benchi yopendekera, kusiyanasiyana kwa ma curl kumawonjezera kusuntha ndikulunjika mutu wautali wa biceps.
- The Concentration Curl: Kupiringa uku kumachitika mutakhala, ndi dzanja logwira ntchito motsutsana ndi ntchafu yamkati kuti mulekanitse ma biceps.
- The Reverse Barbell Curl: Mwa kutembenuzira chogwirira chanu kuti manja anu ayang'ane pansi, kusinthasintha uku kumalunjika pa brachialis ndi brachioradialis, minofu yakutsogolo.
Izinto zokufunda ezishisa ezivumelekile Mzere wa Barbell?
- Tricep Dips : Izi zimagwira ntchito ya triceps, yomwe ndi gulu lotsutsana la minofu ku biceps, kupereka ntchito yogwira ntchito yamanja ndikuthandizira kupewa kusamvana kwa minofu komwe kungachitike mukangogwira mbali imodzi ya mgwirizano.
- Concentration Curls: Amalekanitsa ma biceps m'njira yomwe ma curls a barbell samachita, zomwe zimapangitsa kuti minofu ikule komanso kuthandizira kukweza nsonga ya bicep, yomwe imathandizira kupanga misa ya ma curls a barbell.
Amaxabiso angamahlekwane kanye Mzere wa Barbell
- Barbell Bicep Curl
- Kuchita Zolimbitsa Thupi Zapamwamba za Arm Barbell
- Kulimbitsa Biceps ndi Barbell
- Bicep Building Barbell Workout
- Barbell Curl kwa Arm Muscle
- Kuchita Zolimbitsa Thupi kwa Barbell kwa Mikono Yapamwamba
- Maphunziro a Bicep ndi Barbell
- Barbell Curl Workout
- Njira ya Barbell ya Biceps
- Arm Kulimbitsa Barbell Curl