Thumbnail for the video of exercise: Ob txhais ceg rauj Curl nrog phuam

Ob txhais ceg rauj Curl nrog phuam

Exercise Profile

Nqeeb Ib hliKev hnaus los ntawm cov tswv mus., Hmoob: "Lus txhua tus txoj haujlwm no yog hnub tshiab mob hauv ib tug mus kawg."
Cov khoom sivcua licas de kev txhij
Ib tej VajBrachioradialis
Ib tej Vaj themBiceps Brachii, Brachialis
AppStore IconGoogle Play Icon

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Ob txhais ceg rauj Curl nrog phuam

Ob txhais ceg rauj Curl nrog phuam yog ntau yam kev qhia lub zog-kev tawm dag zog uas lub hom phiaj ntawm biceps, forearms, thiab tuav lub zog, muab kev tawm dag zog lub cev tag nrho. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis ib tus neeg tab tom nrhiav los txhim kho lawv lub cev lub zog thiab kev ua siab ntev. Los ntawm kev koom nrog qhov kev tawm dag zog no rau hauv koj qhov niaj hnub, koj tuaj yeem txhim kho cov leeg nqaij, txhim kho kev tuav lub zog rau kev ua haujlwm txhua hnub, thiab ntxiv ntau yam rau koj qhov kev tawm dag zog, txo qis monotony.

Qhia txog: Lub thibkis Step-by-Step Ob txhais ceg rauj Curl nrog phuam

  • Muab ib lub dumbbell lossis ib qho khoom hnyav rau hauv nruab nrab ntawm daim phuam thiab tuav nws ruaj ntseg.
  • Khaws koj lub luj tshib ze rau koj lub cev, maj mam nqa daim phuam hnyav ntawm koj lub hauv siab los ntawm khoov koj lub luj tshib.
  • Thaum koj txhais tes ncav cuag lub hauv siab, nres ib pliag, ces maj mam txo cov phuam rov qab mus rau qhov chaw pib.
  • Rov ua cov lus tsa suab no rau koj qhov kev xav tau ntawm kev rov ua dua, ua kom muaj kev tswj xyuas thiab daim ntawv tsim nyog thoob plaws hauv kev tawm dag zog.

Nruab ntxaug ntawv Ob txhais ceg rauj Curl nrog phuam

  • Tswj Kev txav mus los: Thaum koj curl lub phuam upwards ntawm koj lub xub pwg nyom, nco ntsoov ua nws raws li kev tswj hwm. Tsis txhob siv koj lub nraub qaum lossis lub xub pwg nyom los nqa qhov hnyav; koj biceps yuav tsum ua txhua yam haujlwm. Jerky txav tuaj yeem ua rau muaj kev phom sij thiab txo qhov ua tau zoo ntawm kev tawm dag zog.
  • Tag Nrho Kev Tawm Tsam: Kom tau txais txiaj ntsig siab tshaj plaws los ntawm Ob ceg rauj Curl nrog phuam, xyuas kom koj siv ntau yam ntawm cov lus tsa suab. Muab cov phuam qhwv qis kom qis qis ua ntej curling nws rov qab. Tsis siv tag nrho cov lus tsa suab tuaj yeem txwv txoj kev loj hlob thiab lub zog ntawm koj cov biceps.
  • Kev ua pa

Ob txhais ceg rauj Curl nrog phuam FAQs

Tuaj nov cuag Ob txhais ceg rauj Curl nrog phuam?

Yog lawm, cov pib tshiab tuaj yeem ua Ob ceg rauj Curl nrog phuam so tes. Txawm li cas los xij, lawv yuav tsum pib nrog qhov hnyav dua lossis txawm tias tsuas yog phuam so kom txog thaum lawv xis nyob nrog kev txav. Nws tseem yog ib qho tseem ceeb los xyuas kom meej daim ntawv kom tsis txhob raug mob. Yog tias ua tau, muaj tus kws qhia tus kheej lossis tus neeg muaj kev paub dhau los ua qauv qhia ua ntej yuav muaj txiaj ntsig.

Yuav ua li cas kev sau ntawv tso? Ob txhais ceg rauj Curl nrog phuam?

  • Zaum rauj Curl nrog phuam: Hauv qhov kev hloov pauv no, koj ua qhov kev tawm dag zog thaum zaum ntawm lub rooj zaum lossis lub rooj zaum, uas tuaj yeem pab cais cov biceps thiab forearms thiab txo kev koom tes ntawm lwm cov leeg.
  • Incline Hammer Curl nrog phuam: Qhov kev hloov pauv no yog ua thaum pw ntawm lub rooj ntev zaum incline, uas hloov lub kaum sab xis ntawm kev tawm dag zog thiab lub hom phiaj sib txawv ntawm cov biceps thiab forearms.
  • Rauj Curl nrog Resistance Band thiab phuam: Qhov kev hloov pauv no suav nrog kev siv lub zog ua haujlwm tsis siv lub dumbbell, uas muab ntau hom kev tiv thaiv thiab tuaj yeem pab txhim kho cov leeg nqaij.
  • Hloov rauj Curl nrog phuam: Hauv qhov kev hloov pauv no, tsis yog curling ob txhais caj npab tib lub sijhawm, koj hloov ntawm caj npab. Qhov no tuaj yeem pab tsom rau ntawm daim ntawv thiab kev cog lus

Yuav ntawm li cas kev caij kab mob los tso tso Ob txhais ceg rauj Curl nrog phuam?

  • Tricep Dips: Tricep Dips ua tiav ob ceg rauj Curl nrog phuam los ntawm kev ua haujlwm ntawm pawg neeg tawm tsam - triceps. Qhov no yuav pab tsim kom muaj kev sib npaug ntawm cov caj npab, vim nws yog ib qho tseem ceeb rau kev tawm dag zog tawm tsam cov leeg nqaij kom tiv thaiv kev tsis sib haum xeeb uas tuaj yeem ua rau raug mob.
  • Pull-Ups: Pull-ups yog ib qho zoo ntxiv rau Ob ceg rauj Curl nrog phuam vim tias lawv kuj siv lub cev hnyav thiab koom nrog cov biceps, nrog rau lwm cov leeg lub cev. Qhov no tuaj yeem pab ua kom lub cev tag nrho lub cev muaj zog thiab kev ua siab ntev, txhim kho cov txiaj ntsig ntawm Ob ceg rauj Curl nrog phuam so lub cev.

Cov ntawv cov tuam tsev muaj kev khiav Ob txhais ceg rauj Curl nrog phuam

  • Bodyweight Rauj Curl Exercise
  • Ob txhais ceg rauj Curl Workout
  • Biceps Strengthening Exercise
  • Upper Arms Bodyweight Workout
  • Towel Hammer Curl Routine
  • Home Workout rau Biceps
  • Bodyweight Exercise rau Upper Arms
  • Towel Grip Rauj Curl
  • Ob txhais ceg Bicep Curl nrog phuam
  • Bodyweight Arm Strengthening Exercise