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Njira Zina za Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiNgoma
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Njira Zina za Biceps Curl

The Alternate Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, komanso kunyamula mikono ndi mapewa. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira kupita patsogolo, chifukwa amatha kusinthidwa mosavuta potengera kulemera ndi kubwerezabwereza. Anthu angafune kuchita izi chifukwa sizimangothandiza kumanga minofu ndi kuwongolera kumtunda kwa thupi, komanso kumapangitsa kuti minofu ikhale yolimba komanso yokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Njira Zina za Biceps Curl

  • Tsopano, sungani mikono yakumtunda kuti isasunthike, tulutsani mpweya ndi kupindika kulemera kwanu pamene mukugwira ma biceps anu, pitirizani kukweza kulemera kwake mpaka mphunoyo itakhazikika ndipo dumbbell ili pa phewa.
  • Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
  • Ndiye kupuma ndi pang'onopang'ono kuyamba kutsitsa dumbbell kubwerera kumene poyambira.
  • Bwerezani ndondomekoyi ndi mkono wina, kusinthasintha pakati pa mikono yonse kwa nthawi yonse yomwe mwakhazikitsa.

Izinto zokwenza Njira Zina za Biceps Curl

  • **Mayendedwe Oyendetsedwa**: Pewani kugwedeza manja anu kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera. Kuyenda kuyenera kuyendetsedwa ndi dala, ndi bicep yanu ikugwira ntchito zambiri.
  • **Kuyenda Kwathunthu**: Onetsetsani kuti mwatambasula manja anu pansi pakuyenda ndikuwapiringitsa pamwamba. Izi zidzatsimikizira kuti mukugwira ntchito minofu yonse osati gawo chabe.
  • **Kulemera Koyenera**: Sankhani cholemera chomwe chili chovuta koma chimakulolani kuti mumalize masewerawa ndi mawonekedwe oyenera. Ngati mupeza mawonekedwe anu akuvutika, ndi chizindikiro chakuti zolemera zingakhale zolemetsa kwambiri.
  • **Njira Yopumira**: Kumbukirani kupuma pamene mukuchita masewera olimbitsa thupi. Pumani mpweya pamene mukutsitsa kulemera kwake ndikutulutsa mpweya pamene mukukweza

Njira Zina za Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Njira Zina za Biceps Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Biceps Curl. Ndi ntchito yosavuta komanso yothandiza yopangira mphamvu mu biceps. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe olondola kuti asavulale. Pamene akupanga mphamvu ndi chidaliro, amatha kuwonjezera kulemera kwake pang'onopang'ono. Nthawi zonse ndi bwino kukaonana ndi wophunzitsa zolimbitsa thupi kapena katswiri mukayamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Njira Zina za Biceps Curl?

  • Concentration Curl: Mwakusiyana uku, mumakhala pa benchi ndi miyendo yanu kufalikira ndi dumbbell m'dzanja limodzi pakati pa miyendo yanu, kukulolani kudzipatula ndikuyang'ana pa bicep imodzi panthawi.
  • Preacher Curl: Kusinthaku kumaphatikizapo kugwiritsa ntchito benchi yolalikirira kuti ithandizire kusiyanitsa ma biceps pokulepheretsani kugwiritsa ntchito mapewa anu kapena msana kuti mukweze zolemetsa.
  • Incline Dumbbell Curl: Pakusiyana uku, mumakhala pa benchi yokhotakhota ndikupiringa ma dumbbells, omwe amasintha mbali ya kayendetsedwe kake ndikuwongolera mbali zosiyanasiyana za minofu ya bicep.
  • Zottman Curl: Kusiyanasiyana kwapaderaku kumaphatikizapo kupindika dumbbell m'mwamba monga mwachizolowezi, koma kenaka mutembenuzire dzanja lanu kumalo otsika pansi.

Izinto zokufunda ezishisa ezivumelekile Njira Zina za Biceps Curl?

  • Tricep Dips: Ngakhale kuti ntchitoyi imayang'ana kwambiri pa triceps, imathandizira Alternate Biceps Curl poonetsetsa kuti mkono ukuyenda bwino komanso kupewa kusamvana kwa minofu, chifukwa imagwira ntchito yosiyana ndi gulu la minofu.
  • Concentration Curls: Zochita izi ndizothandiza kwambiri ku Alternate Biceps Curl chifukwa zimalekanitsa minofu ya biceps, kulola kulimbitsa ndi kukula, ndipo imathandizira kukonza mawonekedwe ndi nsonga ya ma biceps anu.

Amaxabiso angamahlekwane kanye Njira Zina za Biceps Curl

  • Band Biceps Curl
  • Kuchita masewera olimbitsa thupi a Upper Arm Band
  • Resistance Band Bicep Curls
  • Kusinthana kwa Bicep Curl ndi Gulu
  • Band Workout for Upper Arms
  • Maphunziro a Biceps ndi Band
  • Kuchita Zolimbitsa Thupi za Bicep
  • Resistance Band Arm Workout
  • Upper Arm Toning ndi Band
  • Kusiyanasiyana kwa Bicep Curl ndi Gulu