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Njira Zina za Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
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 amalimbitsa ma biceps, komanso kugwirana manja ndi mapewa, potero kulimbikitsa mphamvu zam'mwamba ndi minofu. Ndi yoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu wake. Anthu amatha kusankha kuchita masewerawa kuti mkono ukhale wolimba, kutanthauzira minofu, ndikuthandizira kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu zapamwamba za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Njira Zina za Biceps Curl

  • Sungani zigono zanu pafupi ndi torso yanu, kenaka kwezani dumbbell pang'onopang'ono paphewa lanu, ndikugwedeza bicep yanu pamene mukutero, ndikusunga mkono wina.
  • Gwirani malo okwezeka kwa kamphindi, kenako tsitsani dumbbell pang'onopang'ono kumalo oyambira.
  • Bwerezani kusuntha komweko ndi mkono wina, ndikusunga mkono woyamba nthawiyi.
  • Pitirizani kusinthana pakati pa mkono uliwonse ndi chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Njira Zina za Biceps Curl

  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Ngati kulemera kuli kolemera kwambiri, mungagwiritse ntchito msana ndi mapewa kuti mukweze, zomwe zingayambitse kuvulala. Ngati ndi yopepuka kwambiri, simungagwire bwino ma biceps anu.
  • Kayendetsedwe Kakang'ono: Pewani kusuntha masikelo kapena kugwiritsa ntchito mphamvu kuti munyamule. M'malo mwake, wongolerani kayendetsedwe kake pamene mukukweza ndi kuchepetsa zolemera. Izi zidzaonetsetsa kuti ma biceps anu akugwira ntchitoyo ndipo zidzakuthandizani kupewa kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula dzanja lanu pansi pakuyenda ndikusintha mabiceps anu pamwamba. Kulakwitsa kofala ndikungomaliza kupiringa pang'ono, zomwe zingachepetse mphamvu ya masewerawo.
  • Zida Zina: Monga dzina

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 muyambe ndi kulemera komwe kumakhala kosavuta komanso kosayambitsa kupsinjika. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Oyamba kumene angafune kuyamba kuchita izi motsogozedwa ndi mphunzitsi kuti awonetsetse kuti akuchita bwino.

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

  • The Seated Alternating Dumbbell Curl: Izi zimachitika mutakhala pa benchi, zomwe zimathandiza kupewa kugwiritsa ntchito mphamvu ndikupatula ma biceps bwino.
  • The Incline Dumbbell Curl: Izi zimachitidwa pa benchi yokhotakhota, yomwe imatambasula minofu ya biceps pansi pa kayendetsedwe ka kayendetsedwe kake, ndikupereka kusuntha kokwanira.
  • The Concentration Curl: Kusinthaku kumachitika ndi mkono umodzi panthawi imodzi ndipo kumayang'ana kwambiri kukomoka kwa bicep, nthawi zambiri kumachitika mutakhala pansi kumbuyo kwa mkono wanu motsutsana ndi ntchafu yanu yamkati.
  • The Preacher Curl: Izi zimachitika pogwiritsa ntchito benchi yolalikira yomwe imathandiza kusiyanitsa ma biceps poletsa minofu ina kuthandiza pakukweza.

Izinto zokufunda ezishisa ezivumelekile Njira Zina za Biceps Curl?

  • Tricep Dips: Pamene Alternate Biceps Curl imagwira ntchito kutsogolo kwa mikono yanu, Tricep Dips imayang'ana kumbuyo kwa mikono yanu, kuonetsetsa kuti mukuchita masewera olimbitsa thupi komanso kupewa kusamvana kwa minofu komwe kungayambitse kuvulala.
  • Preacher Curls: Ntchitoyi imalekanitsa ma biceps, ndikupereka masewera olimbitsa thupi omwe amathandizira kuphatikizika kwa minofu ya Alternate Biceps Curl, potero kumathandizira kulimba kwa mkono wonse ndi kutanthauzira kwa minofu.

Amaxabiso angamahlekwane kanye Njira Zina za Biceps Curl

  • Dumbbell Biceps Curl
  • Njira Zina za Arm Curls
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm
  • Bicep Kulimbitsa Thupi
  • Dumbbell Bicep Curl Kusiyana
  • Zochita za Arm Toning
  • Ma Dumbbell Alternate Curls
  • Kulimbitsa Thupi Lapamwamba la Dumbbell
  • Zochita Zomangamanga za Bicep
  • Njira ina ya Dumbbell ya Biceps