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Tsatani Mkati mwa Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Tsatani Mkati mwa Biceps Curl

The Incline Inner Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kulimbikitsa kukula kwa minofu ndi kulimbitsa mphamvu ya mkono. Zochita izi ndi zabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi ndi tanthauzo. Wina angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zikhale zogwira mtima pakulekanitsa ma biceps, kulimbikitsa kufanana kwa minofu, ndikuwongolera kukongola kwa manja ndi magwiridwe antchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tsatani Mkati mwa Biceps Curl

  • Onetsetsani kuti zigono zanu zili pafupi ndi torso yanu ndipo manja anu akuyang'anizana, apa ndiye poyambira.
  • Tsopano, mukusunga mikono yanu yakumtunda, pindani zolemerazo mukugwira ma biceps anu pamene mukupuma. Manja a manja anu ayenera kupita ku mapewa anu.
  • Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
  • Pomaliza, pang'onopang'ono yambani kubweretsanso ma dumbbells pamalo pomwe mukupuma, ndikuwonetsetsa kuti mumayang'anira zolemera zonse. Bwerezani zolimbitsa thupi za kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Tsatani Mkati mwa Biceps Curl

  • Mayendedwe Olamuliridwa: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kugwedeza zolemera. Chinsinsi cha ntchitoyi ndikuyenda pang'onopang'ono, koyendetsedwa. Kwezani zolemerazo molamulidwa, finyani pamwamba pa kayendetsedwe kake, ndiyeno pang'onopang'ono muchepetse zolemerazo kubwerera pansi. Izi zidzaonetsetsa kuti ma biceps anu akugwira ntchitoyo osati mapewa anu kapena kumbuyo.
  • Kulemera Koyenera: Kugwiritsa ntchito zolemetsa zolemera kwambiri ndi kulakwitsa kofala. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. Sankhani kulemera komwe kumakupatsani mwayi woti mumalize kuchuluka komwe mukufuna kubwereza ndikusunga mawonekedwe abwino. Ngati simungathe kuchita izi, kulemera kwake kumakhala kolemera kwambiri.
  • Zodzaza

Tsatani Mkati mwa Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tsatani Mkati mwa Biceps Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Incline Inner Biceps Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu imakula, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupizo kuti atsimikizire kuti zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tsatani Mkati mwa Biceps Curl?

  • Hammer Curl: Kusinthaku kumachitika kaya kuyimirira kapena kukhala ndi dumbbell m'dzanja lililonse ndi zikhato zikuyang'ana torso yanu, kupiringa kulemera kwinaku mkono wakumtunda usasunthike.
  • Preacher Curl: Kusinthaku kumagwiritsa ntchito benchi yolalikira ndi belu kapena dumbbell, yomwe imakwezedwa ndi manja akumtunda ndi chifuwa ndikupumira pa benchi kuti ithandizire.
  • Concentration Curl: Kusinthaku kumachitika mutakhala pa benchi, mkono umodzi ukukhazikika pa mwendo wakumbali womwewo ndikupiringiza dumbbell molunjika pachifuwa.
  • Chingwe Chopiringa: Kusinthaku kumaphatikizapo kugwiritsa ntchito makina a chingwe kuti azipiringa, zomwe zingayambitse kusokonezeka nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Tsatani Mkati mwa Biceps Curl?

  • Hammer Curls: Hammer curls amathandizira Incline Inner Biceps Curls polunjika pa biceps ndi brachialis, minofu yomwe nthawi zambiri imanyalanyazidwa yomwe imatha kuwonjezera kukula kwa mikono, motero imapereka chitukuko chokwanira komanso chokwanira cha mkono.
  • Concentration Curls: Izi ndi zabwino kwambiri pakulekanitsa ma biceps, monga Incline Inner Biceps Curls, komanso amalola kusuntha kwakukulu komanso kutsika kwamphamvu kwambiri, komwe kungathandize kupititsa patsogolo kukula ndi tanthauzo la biceps.

Amaxabiso angamahlekwane kanye Tsatani Mkati mwa Biceps Curl

  • Dumbbell Imachepetsa Biceps Curl
  • Zolimbitsa thupi za Upper Arm Dumbbell
  • Zochita Zolimbitsa Thupi za Bicep
  • Tsatani Dumbbell Curl ya Biceps
  • Inner Biceps Curl yokhala ndi Dumbbell
  • Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba
  • Kulimbitsa Thupi la Bicep
  • Weightlifting kwa Biceps
  • Dumbbell Incline Curl
  • Inner Arm Workouts.