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Zottman Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoBiceps Brachii

Amashwa eqhaphoBrachialis, Brachioradialis

Asa zokubonisa:

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Dumbbell Alternate Biceps Curl

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Dumbbell Imachepetsa Biceps Curl

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Biceps Curl

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Njira Zina za Biceps Curl

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Tsatani Mkati mwa Biceps Curl

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Dumbbell Incline Hammer Curl demonstration

Dumbbell Incline Hammer Curl

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Biceps Curl Yoyimirira

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Dumbbell Atakhala Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Zottman Curl

Zottman Curl ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi ma biceps ndi mikono yakutsogolo, ndikupangitsa kuti ikhale yolimbitsa thupi mokwanira pamikono yakumtunda. Ndizoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika. Wina angafune kuchita izi kuti alimbikitse mphamvu za mkono, kukulitsa minofu, komanso kulimbitsa mphamvu zogwira, zomwe zingakhale zopindulitsa pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zottman Curl

Sungani zolemera pamene mukugwira ma biceps anu, kusunga zigono zanu pafupi ndi thupi lanu.
Ma dumbbells akafika kutalika kwa mapewa, tembenuzani manja anu kuti manja anu ayang'ane pansi.
Tsitsani zolemera mmbuyo momwemo, ndikusunga zigongono zanu.
Tembenuzani manja anu kumbuyo komwe munayambira, manja akuyang'ana kutsogolo, ndikubwereza masewera olimbitsa thupi omwe mukufuna kuti mubwererenso.

Izinto zokwenza Zottman Curl

**Pewani Kugwedezeka**: Kulakwitsa kofala komwe anthu amapanga ndiko kugwiritsa ntchito msana kapena mapewa awo kukweza zolemera. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kuvulaza. Sungani zigono zanu pafupi ndi thupi lanu ndipo pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera. Kuyenda kuyenera kuyendetsedwa ndi dala.
**Kulemera Koyenera**: Sankhani cholemera chomwe munganyamule popanda kusokoneza mawonekedwe anu. Ndi bwino kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kukweza zolemera zomwe zimakhala zolemetsa kwambiri kungayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke. 4

Zottman Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zottman Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Zottman Curl. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zottman Curl ndi masewera olimbitsa thupi kwambiri olunjika pamabiceps ndi manja. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera ndipo ayenera kuganizira zopempha uphungu kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zottman Curl?

The Reverse Curl: Pakusiyana uku, zikhathozi zimayang'ana pansi pamtunda wonsewo, zikuyang'ana zowonjezera zowonjezera ndi brachialis.
The Standard Bicep Curl: Uwu ndiye kupindika kwachikhalidwe komwe mumapangitsa manja anu kuyang'ana mmwamba panthawi yonse yolimbitsa thupi, kuyang'ana pa biceps brachii.
The Concentration Curl: Kusiyanaku kumaphatikizapo kukhala pansi ndi chigongono chanu chitakhala pa ntchafu yanu yamkati ndi kupindika kulemera kuchokera pamenepo, ndikuyang'ana kwambiri minofu ya bicep.
The Preacher Curl: Kusiyanaku kumagwiritsa ntchito benchi yolalikira kuti ikhale yolekanitsa ma biceps pochotsa kugwiritsa ntchito mapewa ndi kumbuyo, motero kuonetsetsa kuti ma biceps akugwira ntchito yonse.

Izinto zokufunda ezishisa ezivumelekile Zottman Curl?

Concentration Curls: Izi zimayang'ana kwambiri minofu ya bicep, yofanana ndi Zottman Curls, ndikuthandizira kukweza pamwamba pa bicep yanu chifukwa cha malo apadera a mkono panthawi yochita masewera olimbitsa thupi.
Tricep Dips: Pamene Zottman Curls imayang'ana kwambiri pa biceps, Tricep Dips imawathandiza poyang'ana ma triceps, kuonetsetsa kuti minofu yonse ikuluikulu ya mkono ikugwiritsidwa ntchito kuti ikhale yamphamvu ndi chitukuko.

Amaxabiso angamahlekwane kanye Zottman Curl

Zottman Curl zolimbitsa thupi
Zochita zolimbitsa thupi za biceps
Zochita zolimbitsa manja zapamwamba
Njira ya Zottman Curl
Momwe mungapangire Zottman Curl
Kuchita masewera olimbitsa thupi ndi ma dumbbells
Zottman Curl ya manja apamwamba
Dumbbell Zottman Curl guide
Zottman Curl zolimbitsa thupi
Kuphunzitsa ma biceps ndi Zottman Curl.