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Mzere wa Barbell

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMexau Karala
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Mzere wa Barbell

Barbell Curl ndi njira yabwino yophunzitsira mphamvu yomwe imayang'ana ma biceps ndikupereka phindu lachiwiri kumanja ndi mapewa. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe amafunitsitsa kupititsa patsogolo mphamvu zawo zam'mwamba ndi matanthauzo a minofu. Zochita izi ndizopindulitsa makamaka kwa iwo omwe akufuna kuwongolera mphamvu ya mkono ndi kukongola, chifukwa amathandizira kukula kwa minofu, kupirira, komanso kugwira ntchito kwa mkono wonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wa Barbell

  • Pumirani mozama, gwirani pachimake, ndipo pindani pang'onopang'ono chitsulocho m'mwamba ndikusunga mikono yanu yakumtunda. Kusunthaku kumayenera kuchitika pachigongono chokha.
  • Pitirizani kukweza barbell mpaka ma biceps anu atakhazikika ndipo bala ili pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi ndikufinya ma biceps anu.
  • Pumulani mpweya ndipo pang'onopang'ono muyambe kubweretsanso kapamwamba pamene mukupuma. Onetsetsani kuti mukuwongolera kayendetsedwe kake ndipo musalole kuti barbell igwere pansi.
  • Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.

Izinto zokwenza Mzere wa Barbell

  • **Pewani Kugwiritsa Ntchito Momentum**: Pewani kugwedeza belu kapena kugwiritsa ntchito msana wanu kuti mukweze. Izi sizowopsa komanso zimachotsa chidwi chanu pa biceps, yomwe ndi minofu yayikulu yomwe mukuyesera kuti mugwire. Kusunthaku kuyenera kuyendetsedwa ndi kukhazikika, ndi gawo lokweza (concentric) ndi kutsitsa (eccentric) gawo lomwe limatenga nthawi yofanana.
  • **Kuyenda Kwathunthu**: Kuti mupindule ndi masewera olimbitsa thupi, gwiritsani ntchito kusuntha kokwanira. Izi zikutanthauza kutsitsa barbell mpaka pansi mpaka manja anu atatambasula, ndiyeno nkumapiringa mpaka pachifuwa chanu. Ma curls pang'ono sangagwirizane ndi zanu

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. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wa Barbell?

  • The Hammer Curl: Pakusiyana uku, barbell imalowetsedwa ndi dumbbells ndipo imakhala yosalowerera ndale, ikuyang'ana pa biceps ndi brachialis, minofu ya kumtunda kwa mkono.
  • The Incline Barbell Curl: Izi zimachitika pa benchi yolowera, yomwe imasintha mbali ya kukweza ndikulunjika mutu wautali wa biceps mwamphamvu.
  • The Reverse Grip Barbell Curl: Pogwira barbell ndikugwira pansi pamanja, mutha kugwirizanitsa minofu ya brachialis ndi brachioradialis pa mkono, kuwonjezera pa biceps.
  • The Concentration Curl: Kusiyanasiyana kumeneku kumachitika mutakhala pansi, ndi chigongono chili mkati mwa ntchafu, zomwe zimalola kuyang'ana kwambiri pa biceps mwa kuchepetsa kukhudzidwa kwa minofu ina.

Izinto zokufunda ezishisa ezivumelekile Mzere wa Barbell?

  • Tricep Dips: Zochita izi zimathandizira kupiringa kwa barbell pogwiritsa ntchito minofu yotsutsana ndi ma biceps anu (ma triceps), omwe angathandize kupititsa patsogolo mphamvu ya mkono wonse ndikuwongolera kukula kwa minofu.
  • Concentration Curls: Izi zimalekanitsa ma biceps popanda kuthandizidwa ndi magulu ena a minofu, omwe amathandizira kupiringa kwa barbell powonetsetsa kuti biceps yatha, zomwe zimapangitsa kuti minofu ikule komanso mphamvu.

Amaxabiso angamahlekwane kanye Mzere wa Barbell

  • Barbell Bicep Workout
  • Zochita Zolimbitsa Thupi za Upper Arm Barbell
  • Bicep Curling ndi Barbell
  • Kulimbitsa Biceps ndi Barbell
  • Zochita Zolimbitsa Thupi za Barbell
  • Zolimbitsa Thupi za Barbell za Upper Arms
  • Maphunziro a Biceps ndi Barbell
  • Njira ya Barbell Curl
  • Kupanga Biceps ndi Barbell Curl
  • Zochita Zolimbitsa Thupi za Barbell za Minofu Yamanja