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Wolemera Woyima Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiWurumuhaye

Imimiselo eqhaphoBiceps Brachii, Brachialis

Amashwa eqhapho

Asa zokubonisa:

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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Wolemera Woyima Curl

Weighted Standing Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma biceps, kupititsa patsogolo kutanthauzira kwa minofu ndi mphamvu yakumtunda kwa thupi. Ndiwoyenera kwa onse okonda zolimbitsa thupi komanso othamanga amisinkhu yonse, omwe amafuna kupititsa patsogolo mphamvu zawo zamanja ndi kupirira. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kulimbikitsa masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku, kulimbikitsa kaimidwe kabwinoko, ndikukhala ndi mphamvu zowoneka bwino komanso zowoneka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wolemera Woyima Curl

Kusunga mikono yakumtunda kuyimilira, tulutsani mpweya ndi kupindika zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
Onetsetsani kuti zigono zanu zizikhala pafupi ndi torso nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kuti mukweze zolemera; ma biceps anu ayenera kugwira ntchito zonse.

Izinto zokwenza Wolemera Woyima Curl

Yesetsani Kuyenda: Musalole kuthamanga kulamulira zolemera. Kwezani ndi kutsitsa zolemerazo mowongolera, mosasunthika. Izi sizimangolepheretsa kuvulala, komanso zimatsimikizira kuti ma biceps anu akugwira ntchitoyo, kukulitsa mphamvu ya masewera olimbitsa thupi.
Gwiritsani Ntchito Kulemera Koyenera: Kugwiritsa ntchito zolemera zomwe zimakhala zolemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera, kenako pang'onopang'ono onjezerani kulemera kwanu pamene mphamvu zanu zikukula.
Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mwatambasula manja anu pansi pa rep iliyonse ndikugwirizanitsa ma biceps anu pamwamba.

Wolemera Woyima Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wolemera Woyima Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Standing 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 kufunafuna chitsogozo kwa akatswiri olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wolemera Woyima Curl?

The Concentration Curl: Mu kusiyana kumeneku, mumakhala pa benchi ndi chigongono chanu chili pa ntchafu yanu yamkati, yomwe imalekanitsa minofu ya bicep ndikuletsa kukhudzidwa kwa minofu ina.
The Preacher Curl: Kusiyanaku kumagwiritsa ntchito benchi yolalikira kuti ithandizire kusiyanitsa ma biceps poletsa chithandizo chilichonse chakumbuyo ndi mapewa.
The Incline Dumbbell Curl: Mu kusiyana kumeneku, mumakhala pa benchi yokhotakhota ndikupiringa zolemera, zomwe zimasintha ngodya ndikugwira ntchito minofu ya bicep mosiyana.
Zottman Curl: Kusintha kwapadera kumeneku kumaphatikizapo kupindika zolemera muzopiringa wamba, kenako kutembenuza manja kumalo otsika ndi manja ndikutsitsa masikelo, kugwira ntchito bwino ma biceps ndi.

Izinto zokufunda ezishisa ezivumelekile Wolemera Woyima Curl?

Ma Tricep Dips: Ngakhale Mapiritsi Oyimilira Olemera kwambiri amagwira ntchito ya biceps, Tricep Dips imayang'ana gulu lotsutsana la minofu, triceps, kulimbikitsa kukula kwabwino kwa minofu ya mkono ndikuletsa kusamvana kwa minofu komwe kungayambitse kuvulala.
Concentration Curls: Zochita izi zimalekanitsa ma biceps, ofanana ndi Weighted Standing Curl, koma ndi malo osiyana ndi mkono omwe amathandiza kulunjika minofu kuchokera kumbali ina, kuonetsetsa kuti bicep ikukulirakulira.

Amaxabiso angamahlekwane kanye Wolemera Woyima Curl

Weighted Forearm Workout
Kuchita Zolimbitsa Thupi za Curl
Weighted Arm Curl
Kuchita Zolimbitsa Thupi Zam'manja
Kulemera kwa Bicep Curl
Kuyimilira kwa Arm Curl yokhala ndi Zolemera
Kumanga kwa Minofu ya Forearm
Kulemera kwa Curl kwa Forearm Mphamvu
Kuchita Zolimbitsa Thupi Zam'manja Ndi Zolemera
Kulemera Kwambiri Bicep Curl.